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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: hayleebee

In the 7 days ending Sep 16, 2017:

activity # timemileskm+m
  Running5 3:30:00 24.39(8:37) 39.25(5:21)
  Cross-Training 1 45:00
  Total6 4:15:00 24.39 39.25

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Saturday Sep 16, 2017 #

Running 55:00 [3] 11.3 km (4:52 / km)

Shoulder exercises
10 min run
5 min active warm-up drills
Progression run x2 laps
15min cool down
hip mobility
Strength-50 pushups, alternate with abs(157)
Stretches and rolling
shoulder exercises

It felt like a really solid effort for me today. I know there is still lots of untapped potential for me but for today I felt happy with how I was able to run and push myself.

Thursday Sep 14, 2017 #

Cross-Training 45:00 [3]

Lower leg exercises
Stretches/shoulder exercises

15 min run(off-day pace)
15 min bike
15min elliptical

hip mobility
A drills 5x14
Running arms-2min
C drills 2x20
3 Strides(75%85%95%)
20 pushups
45 sec front/side/side/back plank

Cross-fit training today. Overall felt pretty good, however my effort wasn't as hard as it should of been. I was feeling quite sore in my shoulders with almost every exercise which made it difficult to preform.

Wednesday Sep 13, 2017 #

Running 44:00 [3] 8.4 km (5:14 / km)

Rolling and Shoulder exercises
Glute activation
15 min warmup
10min tempo
15 min cool-down
Hip mobility
Strength(50 pushups, alternate with abs(145))
Stretches and rolling
Shoulder exercises

Harder effort workout with steady warmup into a fast tempo pace. I felt like my tempo was just under my max effort level. I felt that I could of went a little harder but I was worried I wouldn't be able to go into cool down. Overall a pretty good workout but I plan to push the envelope a little bit harder and faster on Saturday.

Tuesday Sep 12, 2017 #

Running (Fartlek) 41:00 [3] 7.75 km (5:17 / km)

Pre act
15min warmup
4 sets of 2min hard with 1min recovery
15min cooldown
Hip mobility
50pushups alternate with abs(130)
stretches and rolling
10min Icing

Monday workout on a Tuesday. Taij, Waldon and I did Fartlek workout at Boulevard. Felt like a really solid workout for me where I hit the right amount of effort throughout the workout. The cool down was difficult for me to maintain a steady pace, but I was able to complete the workout.

Monday Sep 11, 2017 #

Running 20:00 [3] 3.5 km (5:43 / km)

Really easy shakeout run.
Ice and shoulder exercises after run.

Sunday Sep 10, 2017 #

Running 50:00 [3] 8.3 km (6:01 / km)

45 min long run
Hip mobility
Strength( 50 pushups, 40 deep squats, 75 abs)
Stretches and rolling

Frustrating long run today. Went into the run eager and determined to keep up with the group. Middle of the run, I felt myself slowing and eventually lost the group and got lost. Regardless I got the run finished, definitely not how I would of liked, but hope that my runs this coming week will improve.

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