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Training Log Archive: Torzi

In the 7 days ending Jul 27:

activity # timemileskm+m
  Running 5 2:30:40 15.47(9:44) 24.9(6:03) 397
  Cycling 1 1:05:00 10.1(6:26) 16.25(4:00) 308
  Yoga 6 1:00:00
  Strength and Conditioning 2 1:00:00
  Swimming1 45:00 1.24(36:13) 2.0(22:30)
  Spinning 1 40:00 12.43(3:13) 20.0(2:00)
  Cross trainer1 10:00 0.93(10:44) 1.5(6:40)
  Total15 7:10:40 40.17 64.65 704

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Saturday Jul 27 #

Note

MORNING STRETCH : Done
EVENING STRETCH: Done
Steps: 10300

PHYSIO: Did not do today to rest the hip up a little - I am sure it will feel better tommorow :)

Note

Super twingey/weak and a little fearful today. There is still a lot of healing in my right hip to be done and I just have to be kind to myself. I am doing so much activity which is AMAZING and i LOVE every minute of it... but it is a process to work with, and I know that the pain and fear passes. Making sure not to test and trust the step... clear the fear <3
10 AM

Running 14:00 [2] 2.5 km (5:35 / km)
ahr:149 max:163

Super short and chilled run down to the pool. I carried my bag of swimming stuff which was quite good practice and the legs felt good! I just love running so much. However I do need to be relaxed and less tense - and mindful that the body needs rest!
11 AM

Swimming 45:00 [2] 2.0 km (22:30 / km)

I had planned to do 3km today but was running a little late.. I think this led me to feeling a little tense and rushed... and my right psoas muscle felt super stiff and twingey in the pool.
I don't know whether this was because of running down and not cooling down properly, being generally stiff, the fact I have not swam in a long time properly or being tense... I am not sure! But I still finished a decent session and i am going to stretch out and chill the rest of the day.
All will be well. Clear the fear. Trust dont test.

Warm up: 250m choice
MAIN SET: 6 x 250m swim
Cool down: 250m choice
6 PM

Yoga 10:00 [2]

Friday Jul 26 #

Note

MORNING STRETCH : Done
EVENING STRETCH: Done
Steps: 10000

PHYSIO: Done
9 AM

Cycling 1:05:00 [3] 16.25 km (4:00 / km) +308m 3:39 / km
ahr:133 max:174

Really fun off road XC/road bike ride with Dad! We went around Blue Farm then the backwords route to the Gibbet via the A3 hill section - awesome training and felt strong on the hills - all about persistance and endurance - biking is hard work! We then went home via the Royal and down Weydown Road.
10 AM

Yoga 10:00 [2]

Thursday Jul 25 #

Note

MORNING STRETCH : Done
EVENING STRETCH: Done
Steps: 14400

PHYSIO: Done
8 AM

Running 55:00 intensity: (30:00 @3) + (25:00 @4) 9.7 km (5:40 / km) +105m 5:23 / km
ahr:163 max:189 shoes: HOKA TRAIL SHOES

Running with Becky this morning - we had to go early as possible because it is so HOT today - it was already 25 degrees at 8AM! We ran a lap around Blackdown and then back home via a cross country route, through the high street, up high lane and then through the forest home - a great route to remember for the future! It was TOUGH - Becky pushed me (in a good way) and there were some tough hills to work with.
We ran in this format:
Warm up: (2 min jog, 30s walk) x 4
FARTLEK INTERVALS: 20 x (1 min run, 1 min jog)
Cool down: 5 min jog
5 PM

Yoga 10:00 [2]

Wednesday Jul 24 #

Note

Back in alignment yay! <3 :D

MORNING STRETCH : Done
EVENING STRETCH: Done
Steps: 18900 - me, Emily and Becky went for a long walk!
9 AM

Yoga 10:00 [2]

11 AM

Cross trainer warm up/down 10:00 [2] 1.5 km (6:40 / km)

Warm up for S + C on the cross trainer.

Running (Treadmill ) 5:40 [2] 1.0 km (5:40 / km)
shoes: Cloud Shoes :)

Quick little run on the treadmill to try and loosen up this hip - so stiff today after yesterdays long drive!
12 PM

Strength and Conditioning 30:00 [3]

NEW S/C SESSION: 4/6

Floor:
With band: leg lifts 3 x 5 both, bridge 3 x 10
HF to hamstring rock 30s both
Mountain climbers slow 30s
Press-up full 3 x 7 (feeling a lot stronger)
Plank 30s
Side planks 30s
Bird Dog 10 both

Standing:
With band: Crab walks 10-10 x 3
Slide side lunge 15
Slide runner lunge 15
1-2-3 squats x 8
Lunge + reach 30s
Hop and single leg squat x 8 both
Jump squat 10

Ring:
4 x 30s isometric hold
40 squeezes
45s HF hold both

Abs:
20 reaches
30 reverse crunches
20 toe touch crunch

Weights:
Bicep curl 8kg x 10
20kg squat 3 x 8
20kg deadlift 3 x 8

Spinning 40:00 [3] 20.0 km (2:00 / km)

Great Myride Spin Class session - always get good training out of these :) Lots of standing work, a big climb with accelerations and some speed work with jumps.
Hip still feeling super tight and locked up in the muscles - not painful, just feels jammed so hopefully it will loosen up over the next few days.

Tuesday Jul 23 #

Note
(rest day)

Fell a little bit out of focus the past few days, and had a LONG day of driving today which irritated my right hip a little. So called a day of complete rest today to allow re-alignment.
FOCUS back tommorow <3. We got this.
8 AM

Yoga 10:00 [2]

Monday Jul 22 #

6 AM

Running 50:00 [3] 7.5 km (6:40 / km) +202m 5:53 / km
ahr:147 max:184 shoes: HOKA TRAIL SHOES

Lovely early morning run down to the coast and along the cornish coast path and then back home. I ran up the entire hill without stopping - power and strength. :D
I ran in the form (9 min run, 1 min walk) x 5.
Felt good and amazed I have managed 3 days on the trot. I love running by the sea and these new trail shoes are fab.

Sunday Jul 21 #

10 AM

Running 26:00 [3] 4.2 km (6:11 / km) +90m 5:36 / km
ahr:144 max:175 shoes: HOKA TRAIL SHOES

Warm up run for my S + C session - felt awesome to be running in 2 consecutive days for the first time in ages! Ran down to the coast and back up the tough hill with a little walking to help me up. Fun just to do a short run :) Charlie ran down with me but walked up as she was feeling a little ill!
11 AM

Strength and Conditioning 30:00 [3]

NEW S/C SESSION: 3/6

Floor:
With band: leg lifts 3 x 5 both, bridge 3 x 10
HF to hamstring rock 30s both
Mountain climbers slow 30s
Press-up full 3 x 7 (feeling a lot stronger)
Plank 30s
Side planks 30s
Bird Dog 10 both

Standing:
With band: Crab walks 10-10 x 3
Slide side lunge 15
Slide runner lunge 15
1-2-3 squats x 8
Lunge + reach 30s
Hop and single leg squat x 8 both
Jump squat 10

Ring:
4 x 30s isometric hold
40 squeezes
45s HF hold both

Abs:
20 reaches
30 reverse crunches
20 toe touch crunch

Weights:
Bicep curl 8kg x 10
20kg squat 3 x 8
20kg deadlift 3 x 8
3 PM

Yoga 10:00 [2]

Yoga on the beach with Charlie!

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