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

Training Log Archive: Career Move

In the 7 days ending Jan 21:

activity # timemileskm+m
  S&C2 2:35:00
  Bike turbo2 1:45:00
  Run1 36:00 3.73(9:39) 6.0(6:00)
  Yoga/Mobility2 25:00
  Run t&f1 10:00
  Total5 5:31:00 3.73 6.0
averages - rhr:45 weight:144lbs

«»
1:31
0:00
» now
MoTuWeThFrSaSu

Sunday Jan 21 #

Run 36:00 [3] 6.0 km (6:00 / km)

3 x (10 min run, 2 min walk)
Pace (8:56, 8:59, 9:46)
HR (152, 163, 162)

Leg was a bit tight especially for the first 10 min. The last 10 min it was about 95% normal. HR is quite high for easy effort. Some explanations: I've still got a head cold, I was warm because it was mild but very wet so I was wearing 2 t shirts and a fleece and I had a cap on, I was making a conscious effort to lift my knees a fraction higher on every stride, the last one had a hill in the middle 300m long, 8% incline

Bike turbo intervals 55:00 [5]
ahr:138 max:167

1) 10 min resistance easy R1, (G4 for all except 12)
2) 5 min increasing resistance but high cadence R4
3) 2 min recovery R1
4) 4 x 30 sec on R6, 30 sec off R1
5) 2 min recovery R1
6) 4 min standing sprint R10 hr 160
7) 2 min recovery R1
8) 6 x 1 min on R3, 30 sec off R1
9) 2 min recovery R1
10) 4 min standing sprint R10 hr155
11) 6 min recovery moderate resistance, high cadence R1
12) 5 min very easy spinning R1, G0

Saturday Jan 20 #

S&C (Nigel) 1:20:00 [3]
rhr:48 weight:144lbs

Drop squats
Marching
Prowler
Medicine ball slams 3 x 8
Wall switches
Sprints leaning start x2

Bar squats 5*6 bar, 5, 7.5, 10
DB press 3*8 25kg

Glute to hamstring press 3*8
Rows 3*8 ea 15kg
Kneeling arm extension 3*8 10kg

Step ups 3*10 ea 25kg
Squat to overhead press 3*10 20kg
Trx rows 3*10
Trx jackknife 3*10

Yoga/Mobility 10:00 [3]

Note

Sore.throat. Runny nose

Friday Jan 19 #

Run t&f 10:00 [3]

Block start x 6 10m

Thursday Jan 18 #

Note

Sore throat. Hamstrings stiff

Wednesday Jan 17 #

Bike turbo 50:00 [4]
ahr:127 max:164

5 min easy
5 x 10 sec Sprint, 50 sec rec
4 x 5 min T, 3 min rec
8 min easy
Av HR for T sections 149, 155, 155, 157
Rec HR 130, 129, 129, 124

Tuesday Jan 16 #

Yoga/Mobility 15:00 [3]
rhr:42 weight:144lbs

S&C (Nigel Wk 6) 1:15:00 [3]

Drop squats (better)
Sprints from leaning start
Marching
Skipping
Prowler

Deadlifts 4*5 80 - 90kg
Press ups 3*10

Romanian deadlift 4*6 20 - 25 kg
Chest support rows 4*8 20kg

Bar squats 4*6 5kg

Bulgarian split squats 3*10 ea 20kg
Renegade rows 3*10 10kg

« Earlier | Later »