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

Training Log Archive: rtyu670

In the 7 days ending Jan 27:

activity # timemileskm+m
  Running7 10:07:01 76.98 123.89
  Water Run 1 45:00 2.8(16:06) 4.5(10:00)
  Cycling1 20:00 1.24(16:06) 2.0(10:00)
  Total7 11:12:01 81.02 130.39

«»
2:25
0:00
» now
SuMoTuWeThFrSa

Saturday Jan 27 #

Running (Saturday workout) 1:30:00 [3] 16.67 km (5:24 / km)

Pre-Act
Stretch and Roll
30 min progression run
Full Active
200m (31.2)
1km hard (sub 2:40 ish)
15 mins down
Sit and Push
Stretch and Roll
Ice

Today was awesome. Meeting this morning reinspired the idea of struggle and things that are gunna suck are really an opportunity to grow and get better. Really was enforcing those thoughts during the workout today..... Progression run was definitely tough, since we needed to hit that Wednesday effort so we turned it up early. Having the calm conversations to not check my watch during the progression run especially in those last 10 minutes and just tried to contiuously pick people off. 1km felt amazing was definitely in deep in the 3rd lap and FIJG during the second and last lap. Really happy with todays effort. Ankle was really good today!

Friday Jan 26 #

Running (Friday offday) 50:00 [3] 11.11 km (4:30 / km)

50 minute run. Started with Zimak ran him home then ran back to the University doing a college and warm-up loop. No pain at all during the run, I suppose I had warmed it up well enough at the start!

Thursday Jan 25 #

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

Pre-Act
Stretch and Roll
Lower Leg Activation
35 minute run
Hip mobility
Drills
Strides
Speed Ladder
Med-Ball
Bands
Stretch and Roll

Good run with the boys this morning, got little lonely towards the end. Technique stuff was all good, no pain to report today...

Running (Offday) 1:15:00 [3] 16.67 km (4:30 / km)

Unfortunately had an appointment today so no run with Zimak. Missed the company. Ankle was pretty good once it warmed up at about 10 minutes in....

Wednesday Jan 24 #

Running (Wednesday Workout) 2:00:00 [3] 19.0 km (6:19 / km)

Pre-Act
Stretch and Roll
15 mins up
Tempo Loop (8:10)
Full Active
200m (31s)
4x5x200m with 100m between 200m between each (avg.33.5)
20 min cooldown
Sit and Push
Stretch and Roll
Ice

Today was awesome. Tempo loop was great! Really was just pushing that limit and really got to work once we turned around and ran through campus. Workout itself was good. Much more of a mental workout than a physical one. Achilles really only started to hurt after about 3 into the third set. Overall though the stuff on the track was awesome. I know i am fit and psyched for Bison and Boston!

Tuesday Jan 23 #

Water Run (Tuesday Morning) 45:00 [3] 4.5 km (10:00 / km)

Pre-Act
Stretch and Roll
6 min swim
Drills
4 sets of 1,45,30,15
Deep water run
Hip mobility
Drills
Strides
Speed Ladder
Med-Ball
Bands
Stretch and Roll
Ice

Awesome pool workout feel like the one I've worked the hardest all season. Definitely got into that FIJG! Achilles hurt a little during the strides

Running (Offday) 45:00 [3] 10.0 km (4:30 / km)

First offday of the day, ran around Lakehead and up to the college... Achilles got better as time went on

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

35 minute barefoot. Barefoot running has been helping I think, I dunno I feel a lot better during and afterwards!

Cycling 20:00 [3] 2.0 km (10:00 / km)

20 minute bike before night class!

Monday Jan 22 #

Running (Physio) 1 [3]

Met with Blake this morning. Told me that it is most likely early tendonitis in the ankle. Manageable. Need to start
1) warming the ankle before practice.
2) Ankle mobility (marbles)
3)More assclass

Running (Monday Workout) 1:04:00 [3] 14.22 km (4:30 / km)

Pre-Act
Stretch and Roll
Ass Class
15 mins up
7x4mins with 1 min recovery
15 down
Sit and Push
Stretch and Roll
Ice

Today was pretty good. Took about 3 of the sets to get rid of the pain in the achilles. Worked my way into the workout which worked out well as I was going pretty much all out by the last set! Good strength afterwards


Sunday Jan 21 #

Running (Sunday Long Run) 1:33:00 [3] 20.67 km (4:30 / km)

Pre-Act
Lunges
Stretch
1:33 run
Hip mobility
Strength Y
Stretch and Roll
Ice

After yesterday's fiasco decided we can't let ankle go on any further without treatment... Booked with Blake for tomorrow morning. Either way still ran today and it took about 30-40 minutes for the pain to dissapear. After that the run went pretty well. Took the guys up Copenhagen and climbed Everest. Good strength Y

« Earlier | Later »