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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cgmacint

In the 7 days ending Apr 28:

activity # timemileskm+m
  Run8 7:32:00 58.34(7:45) 93.89(4:49)
  Crosstraining2 1:35:00 7.61(12:29) 12.24(7:46)
  Total10 9:07:00 65.95(8:18) 106.13(5:09)

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Saturday Apr 28 #

6 AM

Note

Pre race meal @ ~6:00AM

Black coffee
Powerade
Water
Apple sauce
Half a sesame seed bagel with peanut butter

Sat really well for the race and had plenty of energy, Pasta with tomato sauce night before at ~9:00PM
8 AM

Run 1:20:00 [3] 17.78 km (4:30 / km)
shoes: Nike Streak 6 (racing flat)

Preactive
15min WU
Active WU
10km road race (33:44)
15min CD
SR

Happy with today. Went out really well with Louis and we cruised a pretty good first 2 miles. Sort of settled into a good pace and got in deep probably around 4-5 miles. Pushed the last 2km really well despite being in deep and passed the guy I'd been working on the whole race. Finished 18th overall and got a new 10km pb too, happy with it and learned a lot to put forward in upcoming races!

Friday Apr 27 #

6 PM

Run 42:00 [3] 8.89 km (4:43 / km)
shoes: Nike Vomero 12 (daily trainer)

40min steady run to and around the course
SR

Ran over to the course, and then ran down the first km or so and back. Feeling good for tomorrow. Weather should be pretty nice. Just going to get a good meal in and get a good sleep, be ready to roll tomorrow (not the foam rolling type, Tpain).

Thursday Apr 26 #

6 AM

Run 50:00 [3] 5.0 km (10:00 / km)
shoes: Nike Streak 6 (racing flat)

Preactive + Roll
20min run around turf
15min elliptical
15min bike
Hip mob
4 strides in racing flats
Speed ladder
Weights (kicked my ass today)
SR
Ice

Really good session today. First time doing a regular Thursday in a while. Ran in flats cus my foot was still bothering me on the medial side of my right foot. Fine in flats. Strides felt smooth and flowy. Weights were very tough today, felt like throwing up during the RFE's. They seem very tough on my right leg compared to my left leg.

Wednesday Apr 25 #

4 PM

Run 1:30:00 [3] 20.0 km (4:30 / km)
shoes: Nike Zoom Elite 9 (tempo flat)

Preactive + Roll
15min WU
Right into loop at tempo (3:34)
Active WU
WO (loop, Brazilian, loop, Brazilian, loop) to Wednesday effort. 2min rec after each.
15min CD.
Hip mob
Hurdle drills
PSSR
Ice

Good workout today. Got in pretty deep, tough workout. Took me more of a tough mindset to get the effort, but got there all the same.

Tuesday Apr 24 #

6 AM

Crosstraining 50:00 [3] 5.0 km (10:00 / km)

Preactive + Roll
Spike ball
Pool workout
Hip mob
Drills + new - running A's
4 strides in racing flats
Speed ladder
new hurdle drills - step over under
SR
Ice

Really good pool workout today. Changed my mindset to a really different approach and was able to get way deeper as a result. Strides felt really smooth and I'm a fan of the new hurdle drills.
2 PM

Run 50:00 [3] 11.11 km (4:30 / km)
shoes: Nike Vomero 12 (daily trainer)

Preactive
Bellrose loop (48min)
SR
Ice

Good steady run with Louis and Tpain on the Bellrose loop. Got some mean stomach cramps about halfway in so got some mental practice too..

Monday Apr 23 #

11 AM

Run 20:00 [3] 4.44 km (4:30 / km)
shoes: Nike Vomero 12 (daily trainer)

20min shakeout
4 PM

Run 1:00:00 [3] 13.33 km (4:30 / km)
shoes: Nike Zoom Elite 9 (tempo flat)

Preactive + Roll
Glute Activation
Drive to LPH
20min WU
20min of 3:30/:30 steady surge
20min CD
Hip mob
Weights
SR
Ice

Good workout today, got a good Monday effort in. Some of the loop was pretty icey and uneven so the speed wasn't quite there for a lot of it but other than that it was a good workout. Legs felt good.

Sunday Apr 22 #

9 AM

Run 1:00:00 [3] 13.33 km (4:30 / km)
shoes: Nike Vomero 12 (daily trainer)

Preactive
60min @ Cascades
drive back to hangar

Pretty good run, wasn't feeling too rough, bit of shin splint pain mostly. Trails weren't too slippery, pretty uneven but that was it. Some dirt was showing too which was nice to see finally.
10 AM

Crosstraining 45:00 [3] 4.5 mi (10:00 / mi)
shoes: Nike Vomero 12 (daily trainer)

45min elliptical
Hip mob
Strength Y
SR
Ice

Elliptical felt really great today, like the legs felt awesome on it. Stayed between 170-190 at level 8.

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