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Training Log: billh

In the last 7 days:

activity # timemileskm+m
  Cycling8 3:20:00
  Strength3 2:50:00
  R2 1:10:00 3.0 4.83
  E 3 37:00 0.5 0.81
  I1 30:00 3.0(10:00) 4.83(6:13)
  Stretching1 20:00
  Total15 8:47:00 6.5 10.46
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1:57
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ThFrSaSuMoTuWe

Wednesday May 24 #

7 AM

Strength 40:00 [2]

somehow made time for PN FB 2, Phase 5, advertised as the final prep stage before we do some serious lifting. ! Can't wait for the serious stuff, we've had 5 months of prep. :)
8 AM

Cycling 20:00 [1]

bike to metro

Tuesday May 23 #

7 AM

Cycling 25:00 [1]

to Moss
to Metro
8 AM

E 12:00 [1] 0.5 mi (23:59 / mi)
shoes: Hoka Clifton

warmup at Moss.

I 30:00 [3] 3.0 mi (10:00 / mi)
shoes: Hoka Clifton

the JD Interval (I) workout for the week, which is designed as longer, slightly slower intervals than an R workout to start working speed endurance, which I dearly need; JD even mentioned the "6 second rule" that the I intervals of same distance are typically 6 sec slower than and R interval so had that in mind. prescribed: 4x800 I with 3R, planned 3x800 I with 3.5R, which was about right . . . especially with the stupid mower.

3x800: 1:33, 1:37, 1:44
6 strides (on far side of track away from mower)
9 AM

Note

halfway into the warmup, the mower guy shows up. arghh. I HATE gas mowers. and this one was noisy, and spewing black smoke onto the track. add to that the smell of cut grass, and it is just toxic, nauseous fumes. Really had to fight through that mentally. pretty much clouded the entire workout. I ended up doing my 800s and swinging wide around the mower, but the fumes were on that area of the track, so I did my recovery jog by doubling back on the far side. terrible, just terrible, but have to be able to overcome all obstacles mentally during a workout.
6 PM

Cycling 50:00 [1]

cycle home

Monday May 22 #

7 PM

Strength 1:00:00 [3]

PN FB 1, Phase 5, lots of upper body with strange breathing/ stretching rest within sets. huh, felt pretty good, just took forever.

Sunday May 21 #

8 AM

Cycling 5:00 [1]

bike to Moss

E 15:00 [1]
shoes: Hoka Clifton

warmup at Moss
9 AM

R 40:00 [4]
shoes: Hoka Clifton

JD R workout for Phase 3 Week 2; Phase 3 bumps it up to 3 Q workouts per week so had to figure out how to fit in the extra workout to the Tue/ Fri routine; had switched my Fri workout to Sat to allow extra recovery for the hamstring tendon so really only left Sunday; felt OK so gave it a whirl . . .

prescribed: 8x400m, but only planned on 6x400m due to previous experience with injury during Phase 3 aborts, and made it! not feeling great but got it done for a solid workout.

6x400m: 1:34, 1:36, 1:35, 1:36, 1:37, 1:31

the bonus was that the hamstring tendon did not tighten up at all; perhaps due to the slower 400 pace; no more 200s till next week so hopefully OK by then. I'm calling this injury "resolved".

Saturday May 20 #

8 AM

Cycling 10:00 [1]

bike to MOss

E 10:00 [3]
shoes: Hoka Clifton

warmup on track
9 AM

R 30:00 [3] 3.0 mi (10:00 / mi)
shoes: Hoka Clifton

JD Phase 3, Week 1, R workout, prescribed as

4x600m
4x200m

did only the 600s because ran out of time before leaving or sectional meet and probably a good idea not to tempt fate with 200s, given the hamstring felt fine during the 600s:

4x600m: 2:38, 2:41, 2:43, 2:44

you can tell I was progressively tiring.

Friday May 19 #

8 AM

Cycling 20:00 [1]

bike to metro, decided to rest up one more day, crank out the JD workout tomorrow am at Moss
6 PM

Cycling 1:00:00 [1]

bike home

Thursday May 18 #

8 AM

Cycling 10:00 [1]

spin warmup
6 PM

Strength 1:10:00 [3]

team plyo
7 PM

Stretching 20:00 [2]

stretching with Jen, no crazy hurdler stretches, just hitting "the pocket"
8 PM

Note

gonna give it ye olde college try again at the track, try to get in that 4x600, 4x200 that's been dogging me. let me go through my tracks . . . 1) Moss closed for graduation, 2) RMH (Maplewood) track busy with the fat-loss walking class ( maybe I should sign up but it is all high school kids), which leaves option 3) SLU practice track, here I come. we'll see how the hamstring holds up. I showed it to the head PT/ trainer tonight after class and she thought it was the tendon to which the hamstring attaches just above the knee joint. She thought it was plausible could have been caused by over-stretching last Thu. It's been a week so we'll so it goes tomorrow, fingers crossed. Takes so long to heal when you're old.

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