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Training Log: therunningpaige

In the last 7 days:

activity # timemileskm+m
  Running7 8:50:30 67.17(7:54) 108.1(4:54)
  Cycling5 2:50:00 10.56(16:06) 17.0(10:00)
  Pool Workout3 1:47:00 6.65(16:06) 10.7(10:00)
  Strength2 40:00
  Circuit1 15:00 1.24(12:04) 2.0(7:30)
  Elliptical1 15:00 0.93(16:06) 1.5(10:00)
  Total7 14:37:30 86.56 139.3
averages - sleep:8.5
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TuWeThFrSaSuMo

Monday Aug 20 #

10 AM

Running 35:00 [3] 7.0 km (5:00 / km)
slept:7.5

Good shoeless run around the turf. Tried to get violet and Aja to run a lap with me but we only got half a lap. Ended withhip moblilty and some hip flexor stretching and hamstring flossing. Can feel the work in the legs!

Also I’ve been truble falling asleep the last two nights...

Sunday Aug 19 #

Running 1:42:30 [3] 20.5 km (5:00 / km)
slept:7.5

Preact with balance and 6 lunges
1:42:30 long run
25 HOH drills
Strength Y
Stretch and roll
Ice in the river

Good long run today could definitely feel the awesome workout and strength from yesterday. Started off with the mother and then headed into cascades and then shuniah. Ended on the conveyor belt and went OT for the final week of SOS. Would scream « energy » when I needed a boost up the hills. I also pretended I was a video game character while running over the uneven surfaces to find the quickest way through. Fun times!

“I grinned as the hill came into view. When i arrived at its base, I mouthed, “Charge!” And pushed into the climb.” - Deena Kastor (only I yelled ENERGY)

Cycling 40:00 [3] 4.0 km (10:00 / km)

Cycled to fresh air and took the scenic route. Also biked one of my bikes over to the new house.

Saturday Aug 18 #

Running 1:15:00 [3] 17.0 km (4:25 / km)
slept:8.5

Preact
Lower leg exercises and balance (70s)
Roll and glute activation
4 x outer loop progression run (17:04, 14:42, 13:17, 12:27)
Cooldown to 75’
Hip mobility
Strength day 1 week 2 August
Stretch, Roll, Ice tub

Good run today. I was embracing the wise words of deena kastor on the run. at one point my foot got tight and I thought “good thing it’s 4feet from your heart”. I get strong and in control today and was thanking heather for the challenge and pushing me. During the last lap was thinking “dare to be brave.” Mindset was good still room for improvement would like to have run the last loop a bit faster.

“Learning to concentrate in stillness and listen to our bodies is the path that leads us to being comfortable with discomfort and being able to stay on the path of incremental changes” - The Mindful Athlete

Strength (Week 2 day 1 August ) 20:00 [3]

3 x 8 deadlifts
WU (25) set 1 & 2 (60) set 3 (70)
3 x 10 plyo push-ups (25$

3 x 8 dumbbell press (35)
3 x 8 landmine press (BB + 10)

Good strength today. I found the bar extra slippery but I lifted with paper towe on my hands and it mad a huge difference. I was able to lift more with a sturdy grip. The arm exercises were a good challenge today.

Cycling 45:00 [3] 4.5 km (10:00 / km)

Biking around town to do some errands. Got a new pair of speed goggles since the other ones broke in the bike accident.

Running 35:00 [3] 7.0 km (5:00 / km)

Nice shakeout over to the hospital trails. I had to pee and the only other time I saw a runner was when I was pulling up my pants...

Friday Aug 17 #

Running (Barefoot) 20:00 [3] 4.0 km (5:00 / km)
slept:9.5

Nice barefoot shakeout around the turf this morning. It was very tempting to run around without the curtain.

“The same qualities that build a better person, build a better athlete.” - Let Your Mind Run

Pool Workout 40:00 [3] 4.0 km (10:00 / km)

Went into the pool after my barefoot run. Been enjoying the time in the pool.
Can defintely feel the RFEs today.

Cycling 20:00 [3] 2.0 km (10:00 / km)

Thursday Aug 16 #

Running 20:00 [3] 4.0 km (5:00 / km)
slept:8.75

Preact with lower leg exercises
balance (70s)
20 min barefoot run

Good run today. My lower legs felt a lot better today than they did yesterday! A good bop along. I think I also need to incorporate more barefoot running into my routine.

“Be careful how you are talking to yourself, because you are listening.” - Lisa M. Hayes

Elliptical 15:00 [3] 1.5 km (10:00 / km)

15 min elliptical
Hip mobility
Drills
Strides
Strength day 2 week 2 (august)
Hamstring flossing
Stretch
Roll
Ice Bath

Focused on heel to butt during the strides and felt stronger but at first more awkward,. Need to continue to focus on kicking the butt.

Circuit 15:00 [3] 2.0 km (7:30 / km)

12 pushups; 20 supermen
20 fire hydrants; 20 donkey kicks
20 standing lunges;10 back plank single leg dips (L);
10 back plank single leg dips (R); Deep squats

Good circuit. Enjoy the extra glute work!

Strength 20:00 [3]

3 x 8 RFEs
WU (10) Sets 1-3 (25)
3 x 20s A-run

3 X Max Pull-ups
(8, 10, 10)
3 x 10 Anti-rotation push
(blue)

Good strength. My legs felt a bit tired this morning but I still went for the heavier weight for the RFEs and focused on form and weight placement through the foot.

Running 1:10:00 [3] 14.0 km (5:00 / km)

Belrose loop with Maxie coming back through the hospital trails then running around campus til 70’.
We were both feeling the weights and mileage but pumped ourselves up by screaming “ENERGY” before our run which surprisingly helped.

“I realized the only thing I had left I could control was how I thought. I had absolute control over that” - Rhonda Cornum

Pool Workout 22:00 [3] 2.2 km (10:00 / km)

Maxie and I went into the pool after our run for some nice DWR.

Cycling 20:00 [3] 2.0 km (10:00 / km)

To the hangar and back x2

Wednesday Aug 15 #

Running 21:00 [3] 4.2 km (5:00 / km)
slept:8.5

Feeling the work from yesterday in the legs today. Had an interesting sleep which consisted of two good parts but an hour of restlessness around 3am.

“Expect nothing; Accept everything.”

Running 1:12:00 [3] 14.4 km (5:00 / km)
slept:0.75

Preact with lower leg exercises
Balancing (70s) and glute activation
70min run
Hip mobility
Sit and Push
Stretch
Roll

Felt the work from yesterday today. Felt better in the afternoon than at the start of my shakeout this morning. I let Maxie and Tierza go so I could just bop along. My lower legs are nice and tired so I spent some time rolling them adn iced after practice. Talked to Kip about my race yesterday and I need to not let my ego get in the way of running my best. I had my excuses lined up and because of that I ran hard but not to my best. The percieved effort was high but the speed wasnt there because I was working hard. Need to also not ping pong and continue to work on challenge=fun

“Look closely at the present you are constructing. It should look like the future you are dreaming.” - Attributed to Alice Walker

Cycling 45:00 [3] 4.5 km (10:00 / km)

Biked to the hangar and back and to boulevard and back.

Tuesday Aug 14 #

Pool Workout 45:00 [3] 4.5 km (10:00 / km)
slept:8.5

Preact
Lower leg exercises
Balance (70s)
Roll and spike ball
6mins kick and swim
Drills
2 x (15, 30, 45, 60, 75, 60, 45, 30, 15)
DWR till 45
Hip mobility
Stretch
Roll
Ice tub

Good effort today. Found myself excited to workout and excited to race tonight! Strong kick today made sure to not let kip pass me. HR to 29 on the intervals. I’m rereading deena kastor’s book and really embracing what she says. Restarted my gratitude journal last night.

“Repetition is the mother of learning.” - Coach Vigil

Running 1:20:00 [3] 16.0 km (5:00 / km)

Preact
Glute activation
3km loop warm up
Active WU
6km trail race
2 x 3km loop cooldown
hip mobility
stretch

Today I was getting all excited for the race and embracing the experience, but once the gun went off my mind went into panic mode. I am glad I ran it because it was telling of where I am mentally with racing. The first lap was a constant battle between "I feel bad, I don't want to do this, why am I so far behind the other women?" and "this is what I want, eyes up and be competitive, don't think, just go." The second lap was better my eyes were up and I was working on running down the people ahead. There points where I wanted to back off but would tell myself "This is where it matters. 5 quick steps." I felt like I was working hard but the legs weren't moving fast. Feeling emotional afterwards and also need to refocus on my goals.

“The main way to learn is by falling flat on our face, just as we did when we first learned to walk. Our parents may tell us a million times not to touch that hot stove, but it’s only after we actually burn ourselves that we really understand why it’s not such a great idea.” -Kristen Neff

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