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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: hayleebee

In the 7 days ending Mar 23:

activity # timemileskm+m
  Running6 5:00:00 37.28(8:03) 60.0(5:00)
  Pool workout1 45:00 2.8(16:06) 4.5(10:00)
  Total6 5:45:00 40.08(8:36) 64.5(5:21)

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Saturday Mar 23 #

Running 1:05:00 [3] 13.0 km (5:00 / km)

Pre act
Balance exercise
Rolling
Run to end of gratton road -25:06
Hard run back to end of gratton road- 20:40
2 min recovery
3 x 100m with 45s recovery
15 min cooldown
Hip mobility
Push and sit
Stretch
Roll

Good run today. Felt a little heavy. Stuck with maxi until John street. Was good!

Thursday Mar 21 #

Running 30:00 [3] 6.0 km (5:00 / km)

Pre act
Balance exercise
Roll
30 min barefoot
Hip mobility (including review)
Drills- last set HOH including good review and revision of form
Basic learning of the CAB drill
Strides x 3 (75/85/95)
Partner med ball.

Good run this morning. Warm in the hangar, run seemed to take forever. Got a lot out of the form and drill review . Shoulder was cramped up and hurt during the run

Wednesday Mar 20 #

Running 57:00 [3] 11.4 km (5:00 / km)

Pre act
Lower leg activation
Balance exercise
Glute activation
Belrose loop with 5 x 1 min hard/1 min easy
Hip mobility
Push and sit
Stretch
Roll

Not a bad run. Still felt choppy and slow but better than Monday. Shoulder cramped bad. 1 min were good

Tuesday Mar 19 #

Pool workout 45:00 [3] 4.5 km (10:00 / km)

Pre Act
balance exercise
6 min swim and kick
A drill
B drill
C x 10
C run
C x 5
Repeat ^
Running A's (3x 5x 40. 20 s recovery. 50 b/w set)
deep water running
hip mobility
drills last set HOH
strides 75% 85% 85% 95%
med ball
stretch

Good pool today. Focused was a bit wavered, didn't get into working hard until middle sets.

Running 30:00 [3] 6.0 km (5:00 / km)

Good off day run today, felt slow and pokey.

Monday Mar 18 #

Running 58:00 [3] 11.6 km (5:00 / km)

Pre act
lower leg activation
balance exercise
glute activation
rolling
belrose loop
hip mobility
basic strength
stretch
roll

Rough run today. Wasn't the best loop, felt tired and slow.

Sunday Mar 17 #

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

Pre act
Lunges x 5
60 min run
Drills x 20
Hip mobility

Good long run today. Felt a bit better than yesterday’s run. Felt long

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