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Training Log Archive: Kiperly

In the 7 days ending Jan 18:

activity # timemileskm+m
  Running7 6:56:00 52.2(7:58) 84.0(4:57)
  Total7 6:56:00 52.2(7:58) 84.0(4:57)

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Saturday Jan 18 #

Running 30:00 [3] 6.0 km (5:00 / km)

Didn't start this run until after 8pm after a long day of practice and shovelling. Sore, tired, and tough footing but decent run. Left hip flexor is sore and right achillies.

Friday Jan 17 #

Running 30:00 [3] 6.0 km (5:00 / km)

Run from the house tonight after a long day of planning and replanning and then cancelling travel. Decent - both achilles sore, need more icing and stretching.

Thursday Jan 16 #

Running 1:43:00 [3] 21.5 km (4:47 / km)

- Run from house to Boulevard Lake (12:28)
- 3min active type stuff / stay warm / wait for Matt
- Lap of Boulevard WU (27:00)
- Lap of Boulevard going 1min hard / 1min easy (22:27)
- Lap of Boulevard CD (26:41)
- Run Home (14:26)

Very happy with this, was apprehensive going in after last week and feeling sore and run down from the week. Was strong the whole way and worked well with Matt. The easy mins were still moving well. Run home was just running but good toughness training.

Wednesday Jan 15 #

Running 33:00 [3] 6.5 km (5:05 / km)

Easy run from Cascades with Popcorn. Decent - not as sore as last week at this point.

Tuesday Jan 14 #

Running 1:00:00 [3] 12.0 km (5:00 / km)

Gavin was sick so I didn't end up running until later in the day. Okay - nothing special.

Monday Jan 13 #

Running 1:05:00 [3] 13.0 km (5:00 / km)

From LU:
- WU Loop (17:59)
- Full Active WU (16:09)
- 200m (38.7)
- 10min of circuit (20 FH, 20 DK, 15 Hip Thrusts, 20 SM) X 3.5
- WU Loop (19:01)

Good. More sore than last week but that is to be expected. Better WO, speed feels a bit smoother already. Forgot that I did crunches last week so ended up doing 14 runs instead of 12 like last week.

Sunday Jan 12 #

Running 1:35:00 [3] 19.0 km (5:00 / km)

Long run from the house, through secret trail up to the bluffs, across the expressway, and into Shuniah. Slow, snowy but good.

5 X (15 Hindu squats and 10 Push - ups) continuous

Getting easier

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