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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: hayleebee

In the 7 days ending Jan 25:

activity # timemileskm+m
  Running7 6:56:00 51.7(8:03) 83.2(5:00)
  Total7 6:56:00 51.7(8:03) 83.2(5:00)

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Saturday Jan 25 #

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

Pre Act
lower leg
balance
glute
warmup loop - 20 min ish
tempo: 10:40 min
Active warmup
200m- 39s
1 k - 3:39
5 min recovery
2 sets of 500/300/200 with 2 min/1 min 3 min between sets
- 1:43/ 56/ 35.7
- 1:44 /54 /32.8
15 min cooldown
hip mob
psh and sit
stretch
ice bath

Today was a good day, felt that I was moving fast and strong through things today.

Friday Jan 24 #

Running 50:00 [3] 10.0 km (5:00 / km)

Easy 50 min barefoot run with Heather. So good to catch up with her and have a solid run. Ended with hip mob and stretches

Thursday Jan 23 #

Running 45:00 [3] 9.0 km (5:00 / km)

Very enjoyable little run today. Ended with hip mob and push and sit and stretches

Wednesday Jan 22 #

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

Pre Act
Lower leg activation
Balance exercise
glute activation
roll
20 min progression (10 easy/ 5 med/ 5 fast)
3 min recovery
Active warmup
200 m pace: 40s
4 x accelerations
2 sets of 800/600/400/200 with 90/60/30 s recovery
- 2:59/2:11/1:24/41.5
- 2:58/2:14/1:26/39
15 min cooldown

This was good. felt pretty strong during the workout. Got pretty worked up over split times which distracted me from the workout a little bit. Hard to fumble with numbers in my head and run hard, have to start focusing on learning pace.

Tuesday Jan 21 #

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

Pre Act
Lower leg activation
Balance exercise alternate with deep squat
glute activation
35 min barefoot run
hip mob
Drills last set HOH
strides x 6 (3/2/1)
med ball - 6 weight

Today I felt tired and worn out. run was good with the girls and sam. happy to do strides with Katherine and beks, good practice competing.

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

easy 30 min around town since hangar was closed during my regular time. felt nice. ended with stretches.

Monday Jan 20 #

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

Pre Act
lower leg activation
balance exercise
glute activation
15 min warmup
5/4/3/2/1 min with 2/2/1/1 min recovery
15 min cooldown
hip mob
push and sit
stretch

Finally had a good run today, things felt smoothed out and better than they have been. Felt that I needed to push harder in the longer 5 min interval cause the 2 min recovery felt long.

Sunday Jan 19 #

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

Pre Act
Lunges x 5 each leg
75 min long run
HOH drills x 30
hip mob
strength X
stretch

not bad. felt super long

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