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

Training Log Archive: AllyBeaven

In the 7 days ending Feb 28:

activity # timemileskm+m
  Running5 4:57:00 32.06(9:16) 51.6(5:45) 909
  Cycling2 3:10:00
  Total7 8:07:00 32.06 51.6 909
averages - sleep:7.5

«»
2:44
0:00
» now
MoTuWeThFrSaSu

Saturday Feb 27 #

11 AM

Running (Easy hills) 1:07:00 [1] 10.5 km (6:23 / km) +359m 5:27 / km
slept:8.0 shoes: Inov-8 x-talon 255

Easy trot up Beinn Mhor and a few other up and down wiggly bits. A bit low energy but generally ok. Myrtl afterwards.
6 PM

Note

Shorter S&C session. Got most of the good stuff.
Bulgarian Split Squats 2x 10 26kg
Resistance band circuit x2 ...
Push Ups 2x 20 6kg
Single Leg Hamstring Curls 2x 12
Calf Raises 2x 20 6kg
Front squats 2x 12 26kg bag, fucking awkward

Ankle circles and jazz

Friday Feb 26 #

10 AM

Running (Moderate) 59:00 [2] 12.9 km (4:34 / km) +99m 4:24 / km
slept:8.0 shoes: Altra Timp 2

Anagach and river loop. Cruisier end of moderate for the most part, perhaps a little harder on the last few rollers. Legs still definitely less than fresh after the ME etc. 6 flat strides were just about acceptable. Resistance band, myrtyl.
4 PM

Cycling 1:13:00 [2]

25.7k 377m
To the farm loop and keep going, steep hills, onto Dava Way, cyclo-cross over a couple of snow patches, wheeee home on the road. Working respectably hard at times.

Thursday Feb 25 #

10 AM

Cycling 1:57:00 [2]
slept:7.0

43.7k, 582m.

Bit exactly a noodly soft-pedal. Hilly going out the Forres road then over to the farm loop, beefy headwind through Cromdale, up the Tomintoul road and most of the way into Nethy. A little bit of wheeeeee on the ride back to Grantown. Felt like o hadn't been on the bike for ages and not exactly fresh after yesterday's exertions, but all in all a satisfactory outing
5 PM

Running (Easy) 47:00 [1] 8.2 km (5:44 / km) +76m 5:29 / km
shoes: Altra Timp 2

Easy spin round the wee wiggly trails on Anagach after dropping Karen at the work. Stomach felt very full for much of the run but legs were surprisingly sprightly. 6 hill strides from the defib, good.

Myrtl and brief resistance band.

Wednesday Feb 24 #

9 AM

Running (Short hill reps) 1:05:00 [5] 9.3 km (6:59 / km) +283m 6:04 / km
slept:7.0 shoes: Inov-8 x-talon 255

All these 2 minute + hill reps are making me soft. 6 x just under a minute on the lower Glenbeg road, recoveries between 2:36 and 2:49. Appropriately mortifying drop off in pace through the session. Hiked up the trail opposite, through the fields and home.

Myrtl afterwards.
4 PM

Note

S&C
Adductor Side Plank 2x 35"
Side Plank Knee to Chest 2x 12
Dead bug 2x 60"
Push Ups 2x 20 6kg
Fire hydrants 2x 25 blue band
Calf hops x3 60,30
Pull ups 2x 6 6kg

Muscular Endurance #6 - 6kg weight
Step ups 6x 10 per leg w/ 40" rest
60"
Front lunge 6x 10 per side w/ 40" rest
60"
Split jump squat 6x 20 w/ 4⁰" rest
60"
Jump squats 6x 10 w/ 40" rest

Tuesday Feb 23 #

12 PM

Running (Easy) 59:00 [1] 10.7 km (5:31 / km) +92m 5:17 / km
slept:7.5 shoes: Altra Lone Peak 4 black

Easy hour round Anagach. Legs feeling light and easy for the most part. 6 strides on the road with a tailwind, left quad thing maybe very slightly noticeable. Leg swings and rolled the quads when I got in.

« Earlier | Later »