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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cgmacint

In the 7 days ending Feb 17:

activity # timemileskm+m
  Crosstraining8 8:40:00 41.07(12:40) 66.09(7:52)
  Pool Workout3 1:50:00 13.28(8:17) 21.38(5:09)
  Total11 10:30:00 54.35(11:35) 87.47(7:12)

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Saturday Feb 17 #

Crosstraining 1:00:00 [3] 6.0 km (10:00 / km)

10/10/10
2x4 1:30 hard/30 easy 2min rec.
15min CD

Did this session in the hotel gym, good effort but it wasn't the same bike which made things awkward.

Crosstraining 30:00 [3] 3.0 km (10:00 / km)

30min steady bike

Thursday Feb 15 #

6 AM

Crosstraining 1:00:00 [3] 10.0 mi (6:00 / mi)

Roll
Glute strength
Pool workout (2:15 down by 15, to 15)
Hip mob
Med ball + bands
SR
Ice

Good pool workout, did the whole workout in the shallow end without any issues. Good effort on the workout, kept increasing the effort through the reps.
8 PM

Crosstraining 1:00:00 [3] 6.0 km (10:00 / km)
shoes: Nike Vomero 12 (daily trainer)

Roll
60min bike
Hip mob
SR

Good bike, really tired today from a couple long days with midterms and assignments and such. Took a nap when I got home then hopped on the bike.

Wednesday Feb 14 #

2 PM

Crosstraining 1:00:00 [3] 6.0 km (10:00 / km)

5min bike
30min core stability/weights
30min deep water run
Roll

Felt good today. Went and did some core stability and weights before the pool which was nice. Foot felt good during the deep water running, and did a bit of running in the shallow end as well.
4 PM

Crosstraining 1:10:00 [3] 7.0 km (10:00 / km)
shoes: Nike Vomero 12 (daily trainer)

Roll
Glute strength work
15min WU bike
10x 3min hard, 1min rec.
15min CD bike
Hip mob
PSSR
Ice

Man this had to have been the toughest bike workout I've ever done. I hit about rep #4 and it was getting tough. Had to work through each minute on its own. Definitely felt like a Wednesday effort (running effort).

Tuesday Feb 13 #

6 AM

Pool Workout 50:00 [3] 8.33 km (6:00 / km)

Roll
Glute activation
Pool workout (1 interval shallow, 1 interval deep)
Hip mob
Med Ball
Bands
SR
Ice

Good pool workout, getting more comfortable in the shallow end, did C drills and one set of intervals in the shallow end. Foot was feeling a little sore though so I went to the deep end.
7 PM

Crosstraining 1:00:00 [3] 6.0 km (10:00 / km)
shoes: Nike Vomero 12 (daily trainer)

Roll
60min bike
Roll

Monday Feb 12 #

3 PM

Pool Workout 30:00 [3] 5.0 mi (6:00 / mi)

30min deep water running
Roll

Good 30, foot felt good.
4 PM

Crosstraining 1:00:00 [3] 6.0 km (10:00 / km)
shoes: Nike Vomero 12 (daily trainer)

Roll
Glute activation
15min WU on bike
5/4/3/2/1/2/1 with 2/1min recovery between
15min CD on bike
Hip mob
PSSR
Ice

Good workout, the effort was really good and stayed consistent. Foot was a bit sore after.

Sunday Feb 11 #

2 PM

Pool Workout 30:00 [3] 5.0 km (6:00 / km)

30min deep water run

Quick 30 in the pool. Was a little rushed to get in the pool after finishing up with the marathon, felt good and was getting a pretty good effort in the pool.
4 PM

Crosstraining 1:00:00 [3] 10.0 km (6:00 / km)
shoes: Nike Pegasus 34 (daily trainer

60min steady bike

Had to squeeze this in around my work and the pool run, got it in right before I had to start my shift but got it done all the same. Foot isn't bothered by the steady state and is feeling good despite standing for 5+ hours.

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