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Training Log Archive: Nat and the Hat

In the 1 days ending Nov 29, 2017:

activity # timemileskm+m
  Running2 46:06 6.08(7:35) 9.78(4:43)
  Stability/Injury prevention1 15:00
  Core/Strength2 15:00
  Total2 1:16:06 6.08 9.78

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We

Wednesday Nov 29, 2017 #

7 PM

Running warm up/down (Gee Gees Track) 13:48 [1] 2.4 km (5:45 / km)
shoes: Adizero Adios 3

Easy 6 laps for warm up.

Running warm up/down (Gee Gees Track) 1:00 [2] 0.3 km (3:20 / km)
shoes: Adizero Adios 3

Warm up cont'd. 1min tempo run out.

Core/Strength warm up/down (Gee Gees Track) 5:00 [1]
shoes: Adizero Adios 3

glutes
t-push x 5 each side
push ups x 10
jumping jacks
jump rope 30 secs
alternating superman
scorpions x 5 each side
iron cross x 5 each side
bird dog x 5 each side

Running warm up/down (Gee Gees Track) 45 [2] 0.18 km (4:10 / km)
shoes: Adizero Adios 3

Warm up cont'd. 3 x 60m accelerations w/ 15s rest in between.

Running tempo (Gee Gees Track) 10:00 [3] 2.3 km (4:21 / km)
shoes: Adizero Adios 3

Workout part 1. 10 minute threshold/half marathon pace.

Running intervals (Gee Gees Track) 10:40 [3] 3.0 km (3:33 / km)
shoes: Adizero Adios 3

5 x 600m @ 2:10 w/ up to the 4min mark of recovery. For example if you ran the 600 in 2mins, you would get 2mins rest.
1. 2:08
2. 2:07
3. 2:10
4. 2:09
5. 2:10
8 PM

Running warm up/down (Gee Gees Track) 9:53 [1] 1.6 km (6:11 / km)
shoes: Adizero Adios 3

4 easy cool down laps.

Core/Strength (Gee Gees Track) 10:00 [3]
shoes: Adizero Adios 3

COMMIT TO THE CORE!!!

Stability/Injury prevention (Gee Gees Track) 15:00 [2]
shoes: Adizero Adios 3

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