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Training Log Archive: Jemmerson

In the 7 days ending Feb 4:

activity # timemileskm+m
  Aqua jogging 3 3:00:00
  Strength and conditioning3 2:20:00
  Cycling3 1:30:00
  Running2 38:00 3.0(12:40) 4.83(7:52)
  Total10 7:28:00 3.0 4.83

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Sunday Feb 4 #

10 AM

Running 24:00 [2] 3.06 km (7:51 / km)
(injured) (rest day) shoes: Inov8 Terraclaw 250

6 x 2 min jog, 2 min walk
Mild pain at times whilst walking for a couple of days after last run so extra couple of days off before running again.

Saturday Feb 3 #

10 AM

Aqua jogging 1:00:00 [3]
(injured)

Warm up
8 min tempo (90s)
6 x 2 min (45s)
(90s) 8 min tempo
Warm down

Friday Feb 2 #

8 AM

Cycling 30:00 [3]
(injured)

in the gym
1 PM

Strength and conditioning 50:00 [3]

Rolling and mobility stuff

2 circuits of:
8 x s/l hip bridge each side
8 x bridge walkouts
8 x inch worms
8 x lateral duck walks each way
8 x overhead squat (15kg)

4 x 5 back squats (40kg) - instead of squat jumps

4 x 5 deadlift (60kg x 2, 65kg x 2)

3 x 8 push press (25kg, 27.5kg, 27.5kg)

3 x 8 lateral lunges each side (15kg db)

Thursday Feb 1 #

12 PM

Aqua jogging 1:00:00 [3]
(injured)

With Bally
Warm up
3 x [1,2,3,2,1 min (45s)] (90s)
Warm down

Wednesday Jan 31 #

12 PM

Running 14:00 [2] 1.77 km (7:55 / km)
(injured) shoes: Inov8 Terraclaw 250

4 x 2 min jog, 2 min walk

Things have been progressing nicely over the last couple of weeks and I have been doing some small jumping and hopping for the past week, felt ready to run for a few days but being cautious and pushed it back a few days. Will do something similar on Friday.

Cycling 30:00 [3]

in the gym
1 PM

Strength and conditioning 50:00 [3]

Rolling and mobility stuff

2 circuits of:
8 x s/l hip bridge each side
8 x bridge walkouts
8 x inch worms
8 x lateral duck walks each way
8 x overhead squat

4 x 6 front squats (30kg x 2, 35kg x 2)

3 x 8 dumbbell row each arm (12.5kg)

3 x 8 split squats each side (25kg)

4 x 6 RDLs (50kg)

Tuesday Jan 30 #

8 AM

Aqua jogging 1:00:00 [3]
(injured)

Warm up
6 min (90s), 3 x 4 min (60s), 6 x 2 min(45s)
Warm down

Monday Jan 29 #

8 AM

Cycling 30:00 [3]
(injured)

in the gym
9 AM

Strength and conditioning 40:00 [3]

25 mins core
15 mins legs / glutes / other stuff

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