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Training Log Archive: emmaS

In the 7 days ending Nov 11, 2017:

activity # timemileskm+m
  Biking5 1:47:00 18.02(5:56) 29.0(3:41)
  Orienteering1 40:54 1.64(24:56) 2.64(15:30)
  Running1 39:22 2.96(13:17) 4.77(8:15) 53
  Strength1 39:00
  Core1 18:00
  Rolling 2 12:00
  Stretching1 5:48
  Physio1 4:00
  Total7 4:26:04 22.62 36.41 53
  [1-5]7 4:04:16
averages - sleep:8

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Saturday Nov 11, 2017 #

Physio 4:00 [0]
slept:14.0

I woke up to my alarm at noon that I had set the day before for my nap whoops

Rolling 5:00 [0]

Core 18:00 [1]

Situps/Plank/vsits/box pushups/twisties
Situps/side plank /crunches/twisties/rowers
Situps/Plank/crunches/Box pushups/bicycles

1 min each w/ 1 min set rest

Stretching 5:48 [0]

dynamic before run

Running 39:22 [1] 4.77 km (8:15 / km) +53m 7:49 / km
shoes: Inov8 X-Talon 212

Test run to see how my leg was doing. Rule was I had to stop at 30 mins or if there was any pain in that part of my leg, whichever came first.
it felt a little tight, but really the front not the back which was what was painful before.
knee (the sorta bad one) actually started hurting for some reason? I didn't have one of my tape strips on for like 3 days leading up to this.
last 9 mins were walking- back from 16th ave after having gone west to psp, along lily of the valley, across 16th, to hemlock/nature/etc and back. Nice as a short loop.

Friday Nov 10, 2017 #

Biking 13:00 [1] 3.5 km (3:43 / km)

Biking 14:00 [1] 3.5 km (4:00 / km)
slept:2.0

Thursday Nov 9, 2017 #

Biking 15:00 [1] 4.0 km (3:45 / km)

Note

Also went to quidditch practice this day (and tues but didn't practice because my pulled leg muscle needed to heal)

Wednesday Nov 8, 2017 #

Biking 13:00 [1] 3.5 km (3:43 / km)

Orienteering (walking ) 40:54 [1] 2.64 km (15:30 / km)
shoes: Mizuno Wave Rider 20

Tuesday Nov 7, 2017 #

Biking 27:00 [1] 7.5 km (3:36 / km)

Monday Nov 6, 2017 #

Biking 25:00 [1] 7.0 km (3:34 / km)

Sunday Nov 5, 2017 #

Strength (Arms) 39:00 [1]

Overhead press 3 x 8 (15)
Bicep curls 3 x 10 (15)
Dumbbell bench press 5 x 12 (15)
Dumbbell rows 3 x 10 (25)
Elbows forward overhead press 3 x 8 (12)
Tricep dips 3 x 10

Rolling 7:00 [0]

Seeing if I could fix my leg with rolling/ stretching. Didn't seem to help .

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