Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: noRa

In the 7 days ending Jan 8, 2017:

activity	#	time	miles		km		+m
Stretching/Physio	7	3:50:00
Cross Trainer	2	1:35:00	8.14	(11:40)	13.1	(7:15)
Strength and Conditioning	2	1:25:00
Spinning	1	1:00:00
Orienteering	1	49:37	4.62	(10:44)	7.44	(6:40)	93
Swimming	1	40:00	1.24	(32:11)	2.0	(20:00)
Running	2	34:47	3.55	(9:48)	5.71	(6:05)	40
Total	7	9:54:24	17.55		28.25		133
[1-5]	6	6:04:24

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Sunday Jan 8, 2017 #

Running 32:38 [2] 5.36 km (6:05 / km) +40m 5:52 / km
ahr:136 max:154 shoes: Asics GT2000

Slightly hungover shuffle, v v slow but positive. Ankle twinges seem to have settled down and heel was feeling ok. Not sure how anything would cope with a longer run.

Stretching/Physio 1:00:00 [0]

Note

So I am not sure what caused the heel/ankle pain over the last couple of days but the only thing I can think of is the weights. Won't being squatting anything remotely heavy anymore and need to make sure not to squat too low. Will prioritise calf rolling and not over stretch my calves. Going to introduce some calf lowers as well as the raises into my physio and need to do more glute strengthening.

Saturday Jan 7, 2017 #

Cross Trainer 50:00 [2] 7.0 km (7:09 / km)

No real change in the heel, pretty worried it's my achilles but really hoping not.
Started off fairly quickly and then slowed it down.

Strength and Conditioning 10:00 [1]

8 x 30:10 + 90s plank and some glute strengthening.

Stretching/Physio 25:00 [0]

All calf rolling and stretching.

Friday Jan 6, 2017 #

Spinning 1:00:00 [1]

With Tess, nice and chatty, time passed so fast.

Stretching/Physio 25:00 [0]

Had planned to do some s&c but was worried about my heel/ankle. Started getting a pain in my heel walking around over the course of the day and I don't know why it hurts or what it is. So made sure to stretch properly.

Thursday Jan 5, 2017 #

Cross Trainer 45:00 [2] 6.1 km (7:23 / km)

Easy on the cross trainer watching pointless.

Stretching/Physio 5:00 [0]

Wednesday Jan 4, 2017 #

Strength and Conditioning 1:15:00 [1]

With Andrew, Emily and Richard
WU: Thoracic stuff, goblet squat, KB SL hip hinge, inch worm, press ups, SL box squat, Bulgarian squat, TRX, single leg push offs.

16+16 Single-leg hops - Up/Down, Sideways, Forward/Back
Agility Ladder
5x Box Jumps + landing, psyched myself out of the taller one
5+5 Single-leg Box Jumps + landing

Lat Pulldowns: 3x10 41kg
Back Squat: 4x8 (20) 50, 50, 54, 54kg
Deadlift: 4x8 (40) 60, 60, 64, 64kg
Tried some bench press as Andrew was there to spot me, couldn't quite manage 50kg though, will get there!

Swimming 40:00 [2] 2.0 km (20:00 / km)

Pool reopened today yaaay! 500m WU/D and 4 x 250m harder. Felt good.

Stretching/Physio 45:00 [0]

Got to the pool far too early as I got confused with when it opened! Did my physio there and then rolling and stretching when I got home.

Tuesday Jan 3, 2017 #

Stretching/Physio 40:00 [0]
(rest day)

Ankle feeling quite fatigued after 3days in a row so rest day needed. Buzzing for the pool (and gym) to reopen tomorrow!

Monday Jan 2, 2017 #

Running 2:09 [1] 0.35 km (6:09 / km)
ahr:142 max:173 shoes: More Mile Cheviot 3 Purple/Gre

HR was defs not that high. Quick dash from the car to make it on time.

Orienteering 49:37 [3] 7.44 km (6:40 / km) +93m 6:17 / km
ahr:153 max:177 shoes: More Mile Cheviot 3 Purple/Gre

ESOC Hair Of The Dog, Covenanters Wood.
Scrabble-O.
Had to put a control out and then to get points you had to collect the others in order as well as getting 4 scrabble tiles to make words with at the end. Craig had pointed out before that it would be unlikely to be able to get them all so started skipping controls fairly soon. Not sure what the best route was but it was lotsa fun and ended up with some ok letters to make words with. Weirdly Andrew and I ended up with the same ones!

Stretching/Physio 30:00 [0]

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