Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: hopefulbreeze

In the 7 days ending Jan 27:

activity # timemileskm+m
  Running10 7:05:00 58.12(7:19) 93.53(4:33)
  Pool Workout1 1:00:00 7.46(8:03) 12.0(5:00)
  Workout1 50:00 6.21(8:03) 10.0(5:00)
  Total12 8:55:00 71.79(7:27) 115.53(4:38)

«»
1:40
0:00
» now
SuMoTuWeThFrSa

Saturday Jan 27 #

9 AM

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

Preact
Roll
30min progression run (10min easy, medium, hard)
3min
Full Active
200m 35s
3min jog recovery
3 x (4 x 200m masterblaster style) with 4min between sets my partner was the terrific Paige Kobe
15min CD (barefeet)
Hip mobility
push and sit
stretch
roll
ice bath

Hard workout today. By the end of the progression run I felt like I did a Wednesday workout. I pushed hard on active WU. By the time we got to the masterblasters I was really tired. I had a hard time keeping calm on the 200ms. Sometimes I feed the good wolf but other times I started to feed the bad wolf. Need to work on keeping calm.

Friday Jan 26 #

7 AM

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

20min Barefoot on turf
hip mobility

Had a nice run with Hailee on the turf.

Thursday Jan 25 #

6 AM

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

PreAct
lower leg exercises
20min run, 15min bike, 15min elliptical
hip mobility
drills
2 strides
speed ladder
1 stride
band exercises
med ball exercises
stretches
roll
Ice Bath

nice workout. my calfs were a bit tight during the run.
12 PM

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

PreAct
35min run
hip mobility
stretch

Nice run through the hospital trails. The trails were a bit slippery at points but I enjoyed the challenge.

Wednesday Jan 24 #

7 AM

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

20min barefoot run
hip mobility
stretch

Nice run with Paige on the turf.
4 PM

Running 1:20:00 [4] 16.0 km (5:00 / km)

PreAct
Glute activation
WU loop
Tempo loop (9:10)
Full active
200m 35s
3 x 50m accels
4 x (5 x 200m with 100m between reps) 2min between sets *spikes for last set
15CD
Hip mobility
Push and sit
Stretch
Roll
Ice Bath

I found this workout difficult. It wasn't hard physically but more difficult in trying to push myself hard and still keep on pace. I was supposed to be running each 200m in 39s, but I found myself typically running them in 38s instead. I tried to push the recovery a bit more but I didn't increase it as much as I should have.

Tuesday Jan 23 #

6 AM

Pool Workout 1:00:00 [4] 12.0 km (5:00 / km)

Preact
Okie dokie ball
6mins swimming and kicking
Drills
Pool workout #4 (60, 45, 30, 15) with 15s between reps and 45s between sets
10min deep water running
Hip mobility
Drills
2 strides
Agility ladder
1 stride
Med ball (3kg)
Band exercises
Stretch
Roll
Ice bath

Good workout. I got in deep by the second set. I had a hard time forcing myself to keep pushing hard during the first 60s of each rep.
11 AM

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

PreAct
35min run
hip mobility
stretch
roll

Beautiful run through the hospital trails.

Monday Jan 22 #

7 AM

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

20min barefoot on the turf
hip mobility

Nice run with Hailee and Paige.
4 PM

Running 55:00 [3] 11.0 km (5:00 / km)

PreAct
Lower leg exercises
2x glute activation
15WU
5x 4min tempo with 1min recovery
16CD
Hip mobility
Push and sit
Stretch
Roll
Ice bath

I had a bit of trouble understanding what flowy meant with tempo. For the first three I did my tempo but tried to relax and push hard at the same time. The last two reps I started to understand what flowy meant and started focusing on going fast, consistent and relaxed. Overall I got a good workout in.

Sunday Jan 21 #

7 AM

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

15min run
stretch
roll

Nice run with Hailee and Paige.
2 PM

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

PreAct
5 lunges (6 each leg)
75min run
30 of each drill
hip mobility
Strength Y
stretches
roll
Ice Bath

Nice run through the trails. I was tired at the beginning of the run but at the end I felt a bit more energetic.

« Earlier | Later »