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Training Log Archive: Torzi

In the 7 days ending Aug 17:

activity # timemileskm+m
  Running 5 3:12:46 20.51(9:24) 33.0(5:50) 611
  Yoga 6 1:15:00
  Cycling 1 1:11:00 11.25(6:19) 18.1(3:55) 367
  Strength and Conditioning 2 1:10:00
  Spinning 1 20:00 6.21(3:13) 10.0(2:00)
  Total13 7:08:46 37.97 61.1 979

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Saturday Aug 17 #

Note

MORNING s: yes
EVENING s: yes
Garmin Steps: 12909
Physio: Didn’t manage today - legs were just DEAD!

I was also considering a 30 min bike flow this evening but I was just really tired... so I am going to do a longer one tommorow to make up for it!
8 AM

Yoga 10:00 [2]

Warming up for the Parkrun!
9 AM

Running race (PARKRUN) 22:46 [4] 5.0 km (4:33 / km) +11m 4:30 / km
ahr:179 max:193 shoes: HOKA TRAIL SHOES

MY FIRST EVER PARK RUN!
Classic me and Becky were like... oh we can just jog it - and we both went for it! Now where near as fast as I used to go... but in terms of where I am in my recovery I am super happy with this and it has given me a lot of confidence for the future!
My cardio system felt even fitter than this time... it was just my legs could not go any faster! But it did not feel long at all! I was really happy with the run! Great atmosphere in Lucca as well and a lovely fast flat course! Legs were present in terms of pain... but I worked through it! VERY sore now though - the legs are not used to speed work at all! <3

Friday Aug 16 #

Note
(rest day)

MORNING s: yes
EVENING s: yes
Garmin Steps: 17000
Physio: DONE

Rest day today which felt good. Walked round Pisa in the afternoon and also me and mum went on a morning 50 min hike in the mountains - not the best route haha!
12 PM

Yoga 10:00 [2]

Thursday Aug 15 #

Note

MORNING s: yes
EVENING s: yes
Garmin Steps: 11500

7 AM

Running 29:00 [3] 5.2 km (5:35 / km) +100m 5:05 / km
ahr:148 max:174 shoes: HOKA TRAIL SHOES

Morning run with mum to warm up for the S + C session.
We did what the others did the day before I ran on up the hill!
Again my left hip actually felt more sore then my right hip which is strange but it was fine! Enjoying running both long and short at the moment, and in the morning.
8 AM

Strength and Conditioning 35:00 [3]

Body weight S + C session post run!

Yoga 10:00 [2]

Wednesday Aug 14 #

Note

Morning Stretch: DONE
Evening Stretch: DONE
Garmin Steps: 17100
PHYSIO: Done! :)

Yes! Letting the pain process around my body as I settle. All a process. Right hip feeling a lot less sore today!
7 AM

Running 1:05:00 [3] 11.0 km (5:55 / km) +300m 5:12 / km
ahr:158 max:182 shoes: HOKA TRAIL SHOES

Great morning run in Tuscany!
Got up nice and early with Mum, Charlotte and Freddie to run this morning - hip felt a LOT better than yesterday’s stiffness (still a little tight but better!) - there was actually a little twinginess in my left hip muscles, but was fine to work with - pain moves around my body as a process - it is fine to be aware of it but not to be consumed by it.
I jogged the first 20 min with the others to warm up before they turned around and then I ran all the way up to Fabiano village and then back home. A ton of uphill climbing but I felt strong! I did the rest of the run in the form (3 min run, 2 min jog) and then I cooled down to get home! I love going this early and getting it done. Loving this holiday routine, but also learning how to be more flexible and take each day as it comes presently <3.
9 AM

Yoga 20:00 [2]

Post run yoga improv flow.
Poolside yoga with the fam.

Tuesday Aug 13 #

Note

Morning Stretch: DONE
Evening Stretch: DONE
Garmin Steps: 7600 - fine as did a bike ride :)
PHYSIO: Done! :)

Right hip muscles super sore today! Not a painful sore - more a ‘we have worked hard’ sore! Just being gentle in my movement today - no rushing or testing! <3 surprising after my run feeling so free yesterday - but there is tension to remove and it is All a process to work with and love <3!
8 AM

Cycling 1:11:00 [3] 18.1 km (3:55 / km) +367m 3:34 / km
ahr:131 max:168

Morning road ride with Becky and Dad.
I started off feeling AWFUL - legs were toast with any hills and I lacked a ton of motivation! But I tried to push through and did feel better throughout!
Need to make sure I am getting good rest and putting my body and soul first!
Lots of climbing - the big final hill was a good practice of commitment and pereseverance - I just kept going and I did it!
Right leg is tight and sore today in the hip - so I am being gentle the rest of the day. I will rest up overnight and I am sure tommorow will be freer <3
11 AM

Yoga 15:00 [2]

Poolside flow with Mum, Becky and Dad in the hot sun!

Monday Aug 12 #

Note

Morning Stretch: DONE
Evening Stretch: Done
Garmin Steps: 19700
PHYSIO: Done! :)
7 AM

Running ((/Hiking!) ) 1:06:00 [3] 10.0 km (6:36 / km) +200m 6:00 / km
ahr:158 max:189

AMAZING early morning run the first morning waking up in Tuscany!
I put /hiking as I did end up walking a bit on the super steep sections!
I roughly did the session as 8 x (1 km run, 250m walk/jog) which I really liked the layout of.
I started the run early so it was cooler which felt great. I ran down the road and me a lady called Kathleen whom I asked about trails - she pointed me to some hiking trails which I attempted but I could barely run on them so I decided to head back to the road which when going the right direction was actually fine! Quite hilly and undulating but good training and a good surface. I really enjoyed it and the hip actually felt pretty awesome - feeling free and grateful today!
10 AM

Yoga 10:00 [2]

Poolside flow in the sun!

Sunday Aug 11 #

Note

FLYING FREE <3 A new phase <3

Morning Stretch: DONE
Evening Stretch: DONE
Garmin Steps: 11200

Current Physio:
Feet - Massage/Ball, stretches, towel grabs, calf raises, hops and barefoot/tiptoe walking.
Hips - Stretches, extensions + holds, stale bugs, leg lifts, psoas March, 1L glute bridge, clams, lifts, dynamic lunges and split squats.

Current S/C (5 sessions):
Floor: Planks (full, elbow, sides) 30s each
3 x 8 press-ups
10 bird dogs each leg
3 x 10 bridges (band)
20 leg lifts each leg (band)

Abs:
30 basic crunches
R oblique crunch 20
L oblique crunch 20
Reverse crunch 20
Toe Touch Crunch 20
Psoas March 20

Ring:
3 x 40s hold
2 x 30s HF hold each leg
40 squeezes

Standing:
Lunges 30s x 2 (forward and back)
10 split squat each leg
Slide runner lunge 15 each leg
Slide side lunge 15 each leg
123 squats x 10
Hop + 1 leg squt x 10 each leg
10 squat jumps

Weights:
20kg squat 3 x 8
20kg deadlift 3 x 8
12 bicep curls 8kg
Lunge 10 each leg 8kg

(WARM UP AND COOL DOWN WELL)
7 AM

Running warm up/down (Treadmill) 10:00 [3] 1.8 km (5:33 / km)
shoes: Cloud Shoes :)

Warm up run on the treadmill for the S/C session.
8 AM

Strength and Conditioning 35:00 [3]

STRENGTH + CONDITIONING SESSION 1/5 (see note for exercises).
Hard work this session - but very beneficial!

Spinning 20:00 [3] 10.0 km (2:00 / km)

Tough end of the Myride Class! Climbs, speed endurance and accelerations - really got a sweat on and a good way to finish off my gym session.

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