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Training Log Archive: therunningpaige

In the 7 days ending Nov 18, 2017:

activity # timemileskm+m
  Running7 8:07:00 60.52(8:03) 97.4(5:00)
  Strength5 2:00:00
  Pool Workout1 56:00 3.48(16:06) 5.6(10:00)
  Swimming1 22:00 1.37(16:06) 2.2(10:00)
  Elliptical1 15:00 0.93(16:06) 1.5(10:00)
  Cycling1 15:00 0.93(16:06) 1.5(10:00)
  Total7 11:55:00 67.23 108.2

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Saturday Nov 18, 2017 #

Running 1:15:00 [3] 15.0 km (5:00 / km)

Preact
Glute activation
Roll
30min progression run (10min easy, 10min solid off-day, 10min 10km pace)
Full Active
3 x 1km (3:43, 3:34, 3:32) with 3min jr between sets
15min barefoot cooldown
Hip Mobility
Push and Sit
Stretch
Roll
Ice Bath

Really happy with my workout today! I woke feeling anxious and was telling myself to get excited. I made sure to hold back for the first 2 portions of the progression run and for the last part worked with rebekkah and Dylan which was awesome. I was feeling like a monday effort after the progression run. Throughout active I was focusing on my form for the strides. The km repeats I felt strong yet tired. The last one I was trying to stick with the group ahead but my legs were not responding, next time I will jsut have to want it more. I definitely got in deep and I was telling myself to embrace it. I ran my old 3km pace for the last 2 kms which I surprised myself with. I guess the fitness is coming around, Today for strength I did 50 consecutive pushups. it was hard but I got it done. For the last ones I really focusing on my form. Really happy with the workout. Can't wait to get in deep and push my limits for the nationals and the upcoming indoor season!

Running 15:00 [3] 3.0 km (5:00 / km)

Nice shakeout
Hip mobility
Calf exercises

Friday Nov 17, 2017 #

Running 35:00 [3] 7.0 km (5:00 / km)

Nice morning run with Rebekkah.
Ended with hip mobility

Swimming 22:00 [3] 2.2 km (10:00 / km)

Swam with Jeff and rebekkah for 15mins and did two lengths of deep water running for a total of 22min. Feeling loose after the pool.

Strength 15:00 [3]

Post pool I did:
Hip mobility
Sit and push
Calf exercises
Stretch
Roll
10min ice bath

Thursday Nov 16, 2017 #

Running 20:00 [3] 4.0 km (5:00 / km)

Preact
Calf walks
Barefoot run, was feeling it from yesterday but once I got going I was feeling good. The inner calf was a bit sore but felt good at the end.

Woke up pretty exhausted today, I tried to make sleep a priority, but my house decided they were going to party on a Wednesday, so I didn't fall asleep until well after 12:30. I was and am frustrated because I switched to a quiet house to allow myself to prioritize sleep and have quiet atmosphere, but my housemates don't respect the quiet hours and when I asked for them to be less noisy they just moved the noise to a different room.

Elliptical 15:00 [3] 1.5 km (10:00 / km)

Got her going at the end.

Cycling 15:00 [3] 1.5 km (10:00 / km)

Whacked my shin on the seat post and cut my leg. I was sweating pretty good. Today the bike seemed to go by faster than usual, probably because we were chatty.

Strength 20:00 [3]

Hip mobility
Drills
2 strides (75, 85)
Agility ladder
1 stride @ 95
medicine ball exercises (15 reps of each exercise with a 2lb ball)
Stretch
Roll
Ice bath

next time we do the medicine ball exercises I will move up weight.

Running 51:00 [3] 10.2 km (5:00 / km)

Preact
ran over to the hospital trails, but it was a skating rink over there. I turned around and opted for the bike path so that I could actually get some quality. I was tired from the day but I was happy to be out there getting it done.
Ended with:
Hip mobility
Push and Sit
Stretch

Wednesday Nov 15, 2017 #

Running 1:10:00 [3] 14.0 km (5:00 / km)

preact
Roll
Warm up to current river
1 tempo loop ~ 4:00
1 race effort loop ~ 3:55
2x (6 200m with 40s recovery) 2mins between sets (spikes for last set
1 loop for Wednesday effort
Cooldown back

What a great workout! The weather was terrible but that just made me excitied to run in it! The focus was on effort and getting it out and working to stay with people. The 200s were quite challenging for me, but I got a lot out of them! I was hands on knees by the end of the 200s. The last lap had me working hard. When i turned into the wind I couldn’t breathe. My breathe was gone and it felt like I was drowning. My body went into panic mode and started to freak out and the water works came. I have never breathed so loud and aggressively, but it made me push through the discomfort. Feeling tired yet energized and hyper after the run. On the cooldown I wiped out and the girls and I had a great time running and pretending to flying while flailing our arms.

Tuesday Nov 14, 2017 #

Pool Workout 56:00 [3] 5.6 km (10:00 / km)

Preact
Roll
Okie Dokie Ball (we won)
2 x 6min swimming (should have only been one)
Drills
Pool workout #2 (2:15-0:15 breakdown decreasing by 15s each rep)
Deep water running till 56 min

Today I felt pretty energized, I finally got a good sleep. In the pool we had to do the 6min swim and kicking twice which I didn't mind because it got me to push the second one. I made an effort to work hard for the first 6min so when we had to do it again it only challenged me and had me working harder which was the focus: getting comfortable being uncomfortable. For the drills I really focused on the main objective for each one. The intervals really had me working hard and pushing from far out. I liked the long breakdown I was working hard from the start and just focusing on working harder. When I told myself to embrace the discomfort it felt a little easier and aloud me to work a little harder. My HR got to 27. Deep end was good, I focused on my form and staying upright. When I got out of the pool my legs felt like jello. It was a nice feeling to know I worked hard.

Strength 25:00 [3]

Hip Mobility
Drills
2 strides (75, 85)
agility ladder
1 stride (all out)
Med ball exercise lesson
1. SQUATS with ball above head (focus =arms glue to ears, don't lean forward)
2. TWISTS with ball straight-out at eye level (focus= ball at eye level, full twist)
3. LUNGES with ball above the head (focus= arms glued to ears, don't touch walking foot down, walk out for 10-15, then backwards 10-15)
4. HAY BAIL TOSS (focus= get as far as possible from the foot, power and force, don't rebound back to make the path short)
5. SQUATS with ball out front (focus= ball straight-out at eye level, sit back like taking a poop)
6. FORWARD BEND with ball above the head (focus= arms straight above and glued to ears, touch ball to the ground)

I need to work on my squats to get a deeper range of motion and focus on sitting back and not leaning forward.

Running 51:00 [3] 10.2 km (5:00 / km)

nice easy run with Maxie at centennial. Lots of good chats.

Strength 20:00 [3]

Hip mobility
Planks
Foot strength
Stretch

Monday Nov 13, 2017 #

Running 1:00:00 [3] 12.0 km (5:00 / km)

Preact
2x glute activation
15WU
10 tempo
2x 5min of 30s steady, 30s surge
Cooldown to an hour

I felt like I hit a Monday effort I maybe could’ve done one more but I was shuffling when I went into cooldown. Rebekkah and Kip were ahead so I picked it up to run with them and hear about the weekend. Was feeling pretty tired and took a 20min nap which seemed to rejuvenate me. It was slippery out but the effort was there!

Strength 15:00 [3]

Hip mobility
Sit and push
Stretch
Roll
10min with tweedle dee

Sunday Nov 12, 2017 #

Running long 1:34:00 [3] 18.8 km (5:00 / km)

Preact
7 times each leg for lunge series
long run

Had a wonderful long run today. Ran with multiple people from the team and had some really good chats. Went over to cascades for the first time. During the meeting everyone was very supportive of each other and acknowledging others for their hard work. I am grateful for coming and being part of such a great team. The snow was especially beautiful and it was nice to take it in and enjoy the little things. Also saw a buck over in the gravel pit!

Strength 25:00 [3]

hip mobility
strength y
stretch
roll

Running 16:00 [3] 3.2 km (5:00 / km)

Shakeout on the river trails nearly ate it and fell in the river.
Hip mobility
Ice tub

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