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Training Log Archive: LeanneG

In the 7 days ending Aug 3:

activity # timemileskm+m
  Running6 6:24:00 47.72(8:03) 76.8(5:00)
  Bike2 1:35:00 5.9(16:06) 9.5(10:00)
  Strength1 1:00:00 3.73(16:06) 6.0(10:00)
  Circuit1 45:00 3.73(12:04) 6.0(7:30)
  Elliptical 1 10:00 0.62(16:06) 1.0(10:00)
  Total10 9:54:00 61.7(9:38) 99.3(5:59)

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Saturday Aug 3 #

7 AM

Running long 1:53:00 [3] 22.6 km (5:00 / km)
shoes: Cumulus21 Grey/White

Hip lifts, calf stretches, shoulder openers
1 hr 53 minute long run

Notes: Ran basically a half marathon from home, to Central Park with the Summer Streets group. It was so cool to get to run down Park Ave. on the streets. Caught up to the PPTC group and finished the last 6 miles with the group which made time fly by. Legs were starting to fatigue near the end but ended up feeling pretty good after biking. Very hot and dehydrated after (despite drinking a lot of water before and during the run). Next Saturday I'll eat a little more and warm up better.
9 AM

Bike 1:15:00 [3] 7.5 km (10:00 / km)

Forgot to start my watch so I think this was around 75 min of biking from Central Park back home. This felt really good on my legs (spinning them out after a long run) but body was very fatigued and hot once we got back into Brooklyn. Again, need to prepare better if I'm going to do this again.

Friday Aug 2 #

Note
(rest day)

Took the day off. Just walked the dogs and otherwise rested legs and drank water.

Thursday Aug 1 #

6 AM

Running tempo 1:05:00 [4] 13.0 km (5:00 / km)
shoes: Cumulus21 Grey/White

PT PreAct, roll
25 WU, 2 x (1 mile @ HMP, 1 mile @ MP), 10 CD

Notes: Eeek... this was HARD. I haven't done a workout like this before that alternates two fast paces and didn't really know what to expect. Things kind blew up after the first 2 miles and I just struggled to keep the other in sight for the second 2 miles. Also opted to only do 2 sets instead of 3, since my weekly mileage isn't quite high enough yet. Definitely need to do this one again and I think go into it better prepared. Also, warm up went wayyyyy longer than I wanted so I will try to take that into account next time, too. Solid group of women to run with!

Wednesday Jul 31 #

1 PM

Running 30:00 [3] 6.0 km (5:00 / km)
shoes: Cumulus20 Peach

Easy 30 minutes on the Treadmill. Was going to do just 15, but things felt good and flowy so just went for the 30 minutes.

Elliptical 10:00 [3] 1.0 km (10:00 / km)
shoes: Cumulus20 Peach

10 minute cool down on elliptical. Kept heart rate up the entire time and got my sweat on.

Finished by doing 3 sets of:
- 10 biceps
- triceps
- 40 sit-up variations

Stretch, rope, roll

Tuesday Jul 30 #

6 AM

Running intervals 1:01:00 [4] 12.2 km (5:00 / km)
shoes: Cumulus21 Grey/White

PT PreAct,
18 WU, 6x 800m @ HM/10k pace, 400m rec, 10 CD

Strength work 6x each:
- squats with arm raises
- side squats
- back lunges
- back lungs with twist
- plank with downward dog
- plank with opposite arm and leg lifts
- single leg squats

Notes: First time attending the Marathon Training Group and I'm happy I went! It was so nice to train in a pack again. I locked myself onto the 7:15 group and stayed in the middle of the pack for the first 4 sets. Started to fall back a bit on the 5th set, then chased them down for the 6th set. Solid effort and really good workout. Strength stuff was good to do on tired legs. Cool down home was a shuffle.
6 PM

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

Ride to and from strength class
7 PM

Strength 1:00:00 [3] 6.0 km (10:00 / km)
shoes: Cumulus20 Peach

Warm up:
Front lunges, side lunges, leg kicks, jumping jacks

Set 1 (3 times):
- Plank with leg lift, and side kick
- Jumping jack plank with push up
- Side squats, jump lunges
- Jump squats

Set 2 (3 times):
- 2 x side lunges, 4x single leg squats
- Plank with twist
- V-sits up (3 variations)

Cool Down:
Ajumma squat, hamstring stretch, quad stretch, side stretch, back stretch

Monday Jul 29 #

7 AM

Running 25:00 [3] 5.0 km (5:00 / km)
shoes: Cumulus20 Peach

Easy morning shake out with the pups. Humid as heck so we were all feeling sluggish out there. No aches or pains - just some fatigue from the race and long run.
11 AM

Note

PT Session with Peter:

- Usual upper back and shoulder work, then shoulder opening on the roller.
- Worked on lower back, calves and glutes.
- Calf stretches and new squats (ajumma squat, reaching across and up).
- Worked on hips and quads
- Open book stretch, single leg hamstring stretch with hip lifts
- Table top, lift knees slightly and hold using abs
- Crab walk position, lifting one leg at a time
- Hanging from bar, 3 x jump up to chin lift and hold

Solid session - upper back was sore after. Hoping it's just temporary.
6 PM

Circuit 45:00 [3] 6.0 km (7:30 / km)
shoes: Cumulus20 Peach

Circuit:
15 Treadmill run
15 Elliptical
15 Bike

Notes: Solid sweat session downstairs. Sure wish they would fix the A/C or at least get the fans working. Happy with effort, definitely feeling fatigued and ready for bed.

Sunday Jul 28 #

7 AM

Running long 1:30:00 [3] 18.0 km (5:00 / km)
shoes: Cumulus21 Grey/White

PT PreAct, 6x lunges, roll
1 hr 32 min long run
20x HOH, hip mob,
3 x 12 sets of biceps and triceps
3 x 40 sets of sit-up variations
stretch, rope, roll

Notes: Great long run today! Met up with a decent sized group of runners from PPTC. Legs felt pretty good despite racing yesterday. Grinding on the hills but got it done. VERY happy to have been home and finished everything by 9:30. Going to try to make this a habit each Sunday. Day 1 of marathon training complete!

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