Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: benjw

In the 7 days ending May 22, 2011:

activity

time

miles

Strength & Core

2:40:00

Running

51:56

6.15

9.89

Orienteering

37:40

4.02

(9:22)

6.47

(5:49)

23 /

26c

88%

Orienteering (Walking)

35:39

2.25

(15:51)

3.62

(9:51)

8 /

88%

Cycling

32:45

6.54

(5:01)

10.52

(3:07)

Flexibility

23:00

Warm Up/Down

4:00

0.22

(17:53)

0.36

(11:07)

Total

5:45:00

19.18

30.86

31 /

35c

88%

[1-5]

5:22:00

2:08

0:00

» now

Sunday May 22, 2011 #

9 AM

Cycling 13:54 [2] 4.16 km (3:20 / km)
shoes: Apollo Town & Trail bike

To the station and back.

11 AM

Orienteering (Walking) 19:03 [2] *** 2.09 km (9:07 / km)
ahr:132 max:155 spiked:4/5c shoes: Adidas Swoop

CUOC training at Hatfield Forest - got the "train" (replacement bus) to Stansted airport and walked 5km to the area.

Hanging an aiming off loop.

Orienteering (Walking) 16:36 [2] *** 1.53 km (10:51 / km)
spiked:4/4c shoes: Adidas Swoop

Doing Matthew's loop.

Orienteering 9:29 [3] *** 1.63 km (5:49 / km)
ahr:147 max:171 spiked:5/5c shoes: Adidas Swoop

Running Tom's loop. Hip not feeling amazing, but no pain either. Feeling that left glute med still, a little bit when running now.

Orienteering 9:30 [3] *** 1.79 km (5:18 / km)
ahr:160 max:176 spiked:12/14c shoes: Adidas Swoop

A loop of loads of really short legs, with every control on a thicket (with description for which side). Trying to run it and visualise everything keeping up with running. Mostly fine, a few times when I did have to slow down because I hadn't planned in time though.

Orienteering 14:11 [3] *** 2.15 km (6:36 / km)
ahr:154 max:176 spiked:3/4c shoes: Adidas Swoop

Odds & Evens relay, with one team! Well, we cheered each other on, and won of course.

Running about 3 mins at a time to get a control and back.

Hip actually feeling really good on the way back, once I forget about it and get on with the running it seems to feel good.

Saturday May 21, 2011 #

8 AM

Running 5:00 [3] 1.0 km (5:00 / km)

Warm up.

Strength & Core 35:00 [2]

Just core stuff, I didn't want to exhaust myself before orienteering tomorrow but felt like I should do something today.

Flexibility 5:00 [0]

Thursday May 19, 2011 #

5 PM

Running 21:00 [3] 4.29 km (4:54 / km)
ahr:157 max:174 shoes: Adidas Swoop

Running around Cambridge. Faster pace than usual but with the same heartrate, either luck, or less long grass, or maybe fitness is improving...?

Went in the evening rather than morning for a change, it didn't really make much difference to how it felt. I thought after last Thursday's evening-gym-success I might have another one this week, but it wasn't as good - still good though!

No pain, getting uncomfortable as usual towards the end, and that tightness down the inside is coming back more than is usual. But I will remember no pain and not worry about that.

Strength & Core 55:00 [2]
shoes: Asics Gel Nebulous

In the gym. Reasonable session, went quite quickly, didn't really feel like staying for much longer although I could have done a second set of everything. Also my left glute-med seems to be hurting after certain gym exercises (but never after running), I've noticed it about the last three times I've been, so I didn't do the glute-med ones (clam-like-things/adduction). I think I still got it a bit on squats though.

Flexibility 10:00 [0]

8 PM

Running 2:50 [3] 0.6 km (4:43 / km)
shoes: Asics Gel Nebulous

Went to the athletics track to talk to Bryn (coaches running) about running.

He said the same as before - I sit back too much when I run and land slightly on my heel, he said I stand well but then I don't lose the posture a bit when running. He thinks this ~20 mins a week 3 times a week with slightly longer on Sunday is good, but to get style right I should start walking when I feel it's getting difficult to hold good form, then start running again a few minutes later so I still run for the same total time, but I run it well!

Wednesday May 18, 2011 #

Note
(rest day)

Tuesday May 17, 2011 #

8 AM

Warm Up/Down 4:00 [2] 0.36 km (11:07 / km)
shoes: Adidas Swoop

Running 21:06 [3] 4.0 km (5:17 / km)
ahr:159 max:171 shoes: Adidas Swoop

Good run along the river and back, and a bit of it over "terrain" - well, long grass anyway. No pain, slightly unconfortable after 10-15 mins, but good!

Strength & Core 1:10:00 [2]

In the gym. One set of lots of exercises, this seems to work well especially having the order written down so I go straight to the next one instead of wandering around wondering what to do next.

Flexibility 8:00 [0]

5 PM

Cycling 18:51 [2] 6.36 km (2:58 / km)
shoes: Apollo Town & Trail bike

Cycling to Ursula's and back for lifts to clubnight.

Orienteering 4:30 [3] *** 0.9 km (5:00 / km)
spiked:3/3c shoes: Adidas Swoop

Running a loop map memory.

Running 2:00 [4]

Some relay races with the kids.

This didn't make my hip feel worse but it's dangerous doing things like this, I have to stop myself in future.

Monday May 16, 2011 #

Note
(rest day)

Doing nothing again :)
Hip feels fine, stretching at various times during the day.

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