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Training Log Archive: Torzi

In the 7 days ending Aug 3:

activity # timemileskm+m
  Cycling 4 10:00:00 104.02(5:46) 167.4(3:35) 1751
  Yoga 5 1:40:00
  Running 2 1:15:00 8.39(8:56) 13.5(5:33) 27
  Total11 12:55:00 112.41 180.9 1778

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Saturday Aug 3 #

Note


CURRENT S/C SESSION

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

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CURRENT PHYSIO SESSION

Feet/Ankles: Massage, Stretches, Calf Raise Variations, Hopping, Tip Toe Walking, Towel Grabs.

Hips: Stretches, Extensions + Holds, Leg Lifts, Stale Bugs, Psoas March, 1 leg glute bridge, clam activations, sitting/standing lifts, lunges dynamic, split squats.

-

Morning Stretch: Done
Evening Stretch: Done
Garmin Steps: 18900
PHYSIO - I did not have time today - but it is okay - I have S/C session tommorow so lets get back on it. All a process. <3
8 AM

Running 45:00 [3] 8.1 km (5:33 / km) +2m 5:33 / km
ahr:156 max:173 shoes: HOKA TRAIL SHOES

Fun run around Oxford before Becky's graduation!
I ran from the hotel to the uni parks, then did 2 big laps, 1 smaller lap, and then ran home!
Both hips feeling a little dodgy today - but eased a little throughout and was pain I can work with - learning this distinction is important!
Staying Strong <3 !
9 AM

Yoga 10:00 [2]

Friday Aug 2 #

Note
(rest day)

REST DAY.
Physio appointment was great for releasing the hip, discussing the adventure race with Andy and checking my technique/adding exercises.

Thursday Aug 1 #

9 AM

Cycling 2:30:00 [3] 45.0 km (3:20 / km) +406m 3:11 / km
ahr:111 max:169

COAST TO COAST DAY 4!
Final day! Lots of lovely downhill sections with a few tough climbs - so glad my leg got through this - great training ahead of the race!

Wednesday Jul 31 #

7 AM

Yoga 10:00 [2]

10 AM

Cycling 3:15:00 [3] 50.1 km (3:54 / km) +756m 3:37 / km
ahr:123 max:182

DAY 3 DEVON COAST TO COAST!
Tons of tough climbs today - I reckon this is the hardest day - just one to go!
We cycled 50km which is the furthest I have ever gone! this has been AMAZING training for the race in September - the big bike section in the race is nearly 80km - so I have a lot of work to put in - no stress as strong and steady wins the race.
The hills are absolutely knackering on the legs, especially after 2 days of hard work prior - and it has rained both yesterday and today... but it is all awesome experience despite the difficulty! .
The motion of biking has been great for clearing pain out of my leg - and remaining positive throughout also helps manifest healing further.

Tuesday Jul 30 #

9 AM

Cycling 2:40:00 [3] 45.3 km (3:32 / km) +351m 3:24 / km
ahr:121 max:175

DAY 2 DEVON COAST TO COAST!
This is AMAZING training for me and Becky’s race in September and also the best form of movement for how my leg is feeling right now due to the non impact and linear motion!
This is great to show me that when my leg flares in a similar way on the future I can help it heal on the bike.
A longer one today - fairly flat most of the way but a massive hill to finish - legs feeling better than the day before but tired after this!
9 PM

Yoga 10:00 [2]

Monday Jul 29 #

2 PM

Cycling 1:35:00 [3] 27.0 km (3:31 / km) +237m 3:22 / km
ahr:128 max:175

Day 1 DEVON COAST TO COAST!
Still a little dodgy in the legs from the last week but the bike movement provides pain that I can work with! The shortest day today but still some tough hills and stretches - I have a lot
Of work to do - Becky is racing ahead - great training in a lovely setting.
9 PM

Yoga 10:00 [2]

Sunday Jul 28 #

Note

MORNING STRETCH : Done
EVENING STRETCH: To do
Steps: 9300 so far

PHYSIO: DONE
- Feeling a lot better today - I think the hot yoga really helped stretch and open up the hips and relaxing my body and mind has released some tension. Just need to be gentle with myself and not rush <3!
9 AM

Running 30:00 [3] 5.4 km (5:33 / km) +26m 5:26 / km
ahr:154 max:178 shoes: HOKA TRAIL SHOES

Lovely super gentle run today with Becky along the Spectrum River before our hot yoga class.
Julia suggested a long walk today, but I felt okay for a super easy jog and I think it gave me some confidence and spirit! We took it really nice and easy and it just proved to me that I do not have to push myself every time - running is incredible for both physical and spirit/mental health <3! Pain will pass and speed will come with time - no rush <3
Now I can chill out on the running though as we are doing a ton of biking this week! So no running until Saturday now! Time to release further tension and work further on being at ease!
10 AM

Yoga (HOT ) 1:00:00 [3]

Hot Yoga class at the Red Hot Yoga studio in Guildford - Becky's first time! Awesome class - hard work but great - doing this once a week when I can is really awesome as the hips love the combination of gentle movement, strength, mobility and heat which eases the muscles and opens the joints.

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