Register | username: pw: 
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: hcmaxfie

In the 7 days ending Oct 22, 2016:

activity # timemileskm+m
  Saturday WO1 1:05:00
  Long Run1 1:00:00
  Monday WO1 57:00
  Wednesday WO1 52:00
  Off Day Circuit1 45:00
  Pool1 45:00
  Running1 38:00
  Weights1 30:00
  Shake-Out1 12:00
  Total9 6:44:00
averages - sleep:7.6

«»
1:23
0:00
» now
SuMoTuWeThFrSa

Saturday Oct 22, 2016 #

12 PM

Saturday WO 1:05:00 [5]
slept:8.0

Pre-Act
Roll
15 min WU
Active WU
2 x (Full Loops @ 6k RP) 3 mins rec.
15 min CD/shuffle
P & S
Rope Stretches
Roll

ETT = 9

12:25, 12:20

This was alright. Didn't PB or anything which was a bit upsetting for me. First loop was decent quality and strong and focused. Second loop I hit a bit of a hurdle at the half way point in that I was having stomach problems. It was a combination of me gagging and feeling like I was going to puke etc. And a lot of choking on a lot of spit today for some reason. This gave me a whole new challenge I'd never really experienced before probably because I ate too much before practice. Not gonna make that mistake again. Anyways it made it very difficult to keep going and I was telling myself I had to push in the moment but the goal turned into just being able to finish in the last 800m. Didn't have the kick I would have liked to have but I think I pushed myself to a different kind of limit today. Managed to still run a 12:20 for the last loop which isn't all that bad and pretty much all by myself. Felt like absolute garbage right after and came so close to puking many times. Still have yet to have a workout where that actually happens after all these years haha...the maxi stomach is usually a strong one. Anyways not too concerned about this today. Workouts have been going really well in general and right now I'm just looking forwards to the upcoming week and OUA's :)

Friday Oct 21, 2016 #

5 PM

Shake-Out 12:00 [1]
slept:10.0

12 min Shake-Out
Rope Stretches
Roll

Went for a good leg shake-out this evening just to get everything ready for tomorrow. Body feeling good!

Thursday Oct 20, 2016 #

6 AM

Off Day Circuit 45:00 [3]
slept:6.0

Pre-Act
Ass Class
Extra Stuff
Roll
10 min Run
10 min Elip
10 min Row
10 min Circuit
5 min Run
Hip-Mob
Drills
Strides x 2
Speed Ladder
Stride x 1
Strength X
Foot / Achilles Strength
Planks & Wall Sits

ETT = 7

This was decent. Buckled down and got in the work. Legs felt pretty lacticy by the end..left over from yesterday I'm sure. Enjoyed all the leg strength today. Last 5 mins were rough but did my best running at the end of it.
2 PM

Weights 30:00 [3]
slept:1.0

Strength w Paul
- WU sequence
- Dead-lifts(6) & PU's(8) x 3
- RFE Split Squats(5/side - 70lbs) & TRX Pulls(8) x 3

Good session today :) Was excited that we were finally lifting heavy shit lol. Felt super strong afterwards. Love it!

Wednesday Oct 19, 2016 #

4 PM

Wednesday WO 52:00 [4]
slept:7.0

Pre-Act
Roll
15 min WU
10 mins @ Tempo
3 min rec. to Spike up
2 x (5 x 200m Hard) w 30s rec. 2 mins btwn sets.
2 mins rec.
5 mins @ Tempo
15 min CD
P & S
Rope Stretches
Roll

ETT = 9

Thought this went really well! Really got some fitness in today as well as realized how fit I already am. First 10 mins of Tempo were great quality. Feel like I'm able to go pretty fast at tempo now. The 200's were good! and Fun! Took them one at a time. Went out fairly hard but confident that I could maintain as well. Found myself a bit clumsy in terms of tripping on the uneven surfaces as well as trying to get my momentum back after going around that corner. But regardless of that I was consistent in my effort and ran all of them in either 36 or 37s. Didn't really feel lactic until after the workout or into the next day. I was however producing a lot of flem eww! that was difficult to manage lol...probably had to do with the chilly temp as well. Never really got my breathing back in control during the last 5 mins of tempo. First few steps were smooth then I just hit a wall and my legs were absolute noodles. I was having a bit of difficulty controlling them until about 3 mins in which was a strange sensation. Ran upright and strong into cool down. Then the last 5 mins of CD were strong. Good workout :)

Tuesday Oct 18, 2016 #

6 AM

Pool 45:00 [3]
slept:6.0

Pre-Act
Ass Class
Extra Stuff
6 min Swim
Drills
2 x (Counting down from 90s - 15s by 15s)
Deep Water Running to 45mins
Hip-Mob
Drills
Strides x 6 Barefoot
Strength X
Achilles/ Foot Strength
Planks

ETT = 8

This was a good pool workout. Really got after it from the start on the workout. I was working as hard as I could work with good form. Body really feeling tired still. Slept decently. Got heart rate up to 32 today. Pushed from further out. Strides were decent. Focused on running fast and gettin some speed back in the legs.
5 PM

Running 38:00 [3]

38 min Run through the Tree Farm
Rope Stretches
Roll
Stretch

ETT = 9

This was a decent run. A bit sluggish to start but was running much better by the end. Cruisy and quick. Longest off day I've run :) Barely breathing hard near the end. Floaty! Tired and can't wait to sleep tonight :)

Monday Oct 17, 2016 #

5 PM

Monday WO 57:00 [3]
slept:9.0

Pre-Act
Roll
15 min WU
5 x (4 mins @ Tempo) 1 min Easy btwn each.
18 min CD w 3 x Hill Strides
P & S
Rope Stretches
Roll

ETT = 9

This was pretty good. Legs still not feeling the freshest since Saturday. Breathing was fairly heavy today during warm up and when the workout started I didn't feel as light on my feet as I have for Tempo workouts in the past. It could also be I was sitting all day writing a dang essay while I usually am shaking the legs out at work. I dunno. Put lots of focus and effort in and worked on form as well but it still wasn't the fastest I've been able to run while having my breathing in control. Picked it up a bit for the last 30s of each rep. Legs were burny. Found this hard today! Hill strides were decent..don't know how I could have done them differently or actually anything in the workout differently today.

Sunday Oct 16, 2016 #

10 AM

Long Run 1:00:00 [3]
slept:6.0

Pre-Act
Ass Class
Lunges (4)
1 hr Long Run
30 HOH
Strength X
Wall-Sit
Rope Stretches
Roll

ETT = 7

This was okay. Wasn't feeling the greatest to start off. Stomach was a bit upset. A bit over tired as well. Found the hills to be extremely challenging today. A little less strong than usual on them. Legs were heavy and tired. Best running at the end. Feeling that extra 2k I did yesterday I think. :)

« Earlier | Later »