Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rtyu670

In the 7 days ending Nov 18, 2017:

activity # timemileskm+m
  Running7 9:12:00 73.01(7:34) 117.5(4:42)
  Water Run 1 51:00 3.17(16:06) 5.1(10:00)
  Total7 10:03:00 76.18(7:55) 122.6(4:55)

«»
2:01
0:00
» now
SuMoTuWeThFrSa

Saturday Nov 18, 2017 #

Running (Saturday Morning) 2:00:00 [3] 21.5 km (5:35 / km)

Pre-Act
Stretch and Roll
36 min progression run (12,12,12 slow off day, fast offday, 10k )
Full Active
4x1km (3:13,09,03,2:53) with 3 mins between
15 minutes down
Sit and Push
Stretch and Roll
Ice

Today we were inside due to ice. Overall today gave me lots of confidence, because I know I am VERY fit right now. Which is perfect for next weekend. Found myself holding back off the first part of the progression run, but after the 12 initial minutes I could start rolling her. Last 12 minutes were pretty tough, felt like almost throwing up but still felt good in the legs and aerobically. 1ks were really good too, Zimak and I were working together. Last one I took earlier cuz I was feeling good and crushed it, still maybe think I could have been faster throughout and using my hands more efficiently. Otherwise I still think today was a real testament to my fitness which will be needed for next week running with that lead pack.

Friday Nov 17, 2017 #

Running (Friday) 35:00 [3] 7.78 km (4:30 / km)

35 minute offday. Roads out by house weren't that slippery. Still woke up with legs feeling very sore! Will roll tonight....

Thursday Nov 16, 2017 #

Running (Thursday) 35:00 [3] 7.78 km (4:30 / km)

Pre-Act
Stretch and Roll
35 min run
Hip mobility
Drills
Strides
Speed Ladder
Med-Ball (2lbs)
Band Strength
Stretch and Roll
Ice

Good run this morning. Drills were tighter than normal...

Running (Offday) 1:05:00 [3] 14.44 km (4:30 / km)

65 minute run with Zimak through town. My hamstrings were very tight at the start of this run, most likely because of the 200s yesterday.

Wednesday Nov 15, 2017 #

Running (Wednesday Workout) 1:00:00 [3] 13.33 km (4:30 / km)

Pre-Act
Stretch and Roll
Run to Current River
Loop of Tempo
Loop of Race Effort
3 sets of 5x200m (36s)
1 loop hard
15 mins down
Sit and Push
Stretch and Roll

Today was really snowy, but that didn't stop us from getting the work in. Messed up the time on the loops but they still felt at the right effort even though the wind coming from off the baseball diamond was brutal!. Had to take all the 200m pretty wide considering conditions, but my last set was fine that I had my spikes on again. Really focused on the arms today, and they felt like the best form I have had all year.

Tuesday Nov 14, 2017 #

Water Run (Pool Workout) 51:00 [3] 5.1 km (10:00 / km)

Pre-Act
Stretch and Roll
Okie Dokie Ball
2x6 min swim
Drills
2:15 down
12 mins of deep water running
Hip mobility
Drills
Strides
Speed Ladder
Med Ball
Stretch and Roll
Ice

Today the hamstrings really felt it! Second swim was definitely weighing on me. Loved the 2:15 I swear it was the fastest and furthest out I have ever pushed it in the pool. Really glad we are doing the speed ladder and the med ball again!

Running (Offday) 1:10:00 [3] 15.56 km (4:30 / km)

Offday run from home. Ran a little in the trails and about half on the roads. Beautiful! Nice to be warm outside again!

Monday Nov 13, 2017 #

Running (Monday Workout) 1:02:00 [3] 13.78 km (4:30 / km)

Pre-Act
Stretch and Roll
2 sets of ass activation
15 mins up
10 mins of tempo
2 mins 3x5mins of 30,30 steady, flowy
2 mins between each
15 down
Hip mobility
Sit and Push
Stretch and Roll

Today was a really good workout. Really was pushing on the tempo today. Footing was a little slippery. 3x5 mins i could actually feel the lactic acid today as I was goin up over the hills and was pretty tired anaroebically by the end of it. Just felt like lots of acid was building up so legs were heavy...

Sunday Nov 12, 2017 #

Running (Long Run) 1:45:00 [3] 23.33 km (4:30 / km)

Pre-Act
Lunges (7)
Stretch and Roll
1:45 run
HOH drills
Hip mobility
Strength Y
Stretch and Roll

Today was good. Definitely a little tired from yesterday. Ran with Collin for most of the run, into Shuniah mines and then back to a loop of Cascades and finished up near the bluffs. Beautiful trails this morning!

« Earlier | Later »