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Training Log Archive: hopefulbreeze

In the 7 days ending May 12:

activity # timemileskm+m
  Pool Workout3 2:15:00 8.39(16:06) 13.5(10:00)
  Bike1 1:30:00 5.59(16:06) 9.0(10:00)
  Water running2 1:15:00 4.66(16:06) 7.5(10:00)
  Strength3 55:00
  Elliptical1 15:00 0.93(16:06) 1.5(10:00)
  Total9 6:10:00 19.57 31.5
averages - sleep:8.4

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Saturday May 12 #

Note

I iced 7 times today. Stretched 5 times and rolled 4 times.
1 PM

Pool Workout 45:00 [3] 4.5 km (10:00 / km)
slept:9.0

PreAct
6min swimming and kicking
Drills
2x (90,75,60,45,30,15 with 15 between) 60 between sets
Deep water running 13min
Hip mobility, push and sit (50 push), stretches, ice

I did better on the drills than Thursday but it was still distracting with the shallowness of the pool. The workout went fairly well. I got in deep on the second 75. I used the 10 fast step technique and told myself that I wanted to get in deep. The steep slope was a bit distracting. My calf was only sore once and awhile during drills. My glute was a bit tired during the workout.

Friday May 11 #

Note

I iced 8 times today and put heat on after 6 of the ices. I stretched and rolled 7 times today.
3 PM

Strength 15:00 [3]
slept:8.5

Walk
Hip mobility
Glute bridge 2x10
Deadlift drill 2x10
Glute clams 2x12
Squats 10
Stretches, roll

Did some of the glute strength that Blake gave me.

Thursday May 10 #

6 AM

Pool Workout 45:00 [4] 4.5 km (10:00 / km)
max:174 slept:7.5

PreAct
6min swimming and kicking
Drills
3x (4x60 with 15 between) 45 between sets
Deep water running 11min

The swim and kick went well. I had a bit of difficulty with doing the drills in a different pool. The pool was a lot shallower and has a steeper slope. Because of this distraction, I had difficulty doing max rep. Next time I am in a different pool I will figure out how I am doing the drills before I start the workout. The workout went pretty well. I was able to get in deep by the middle of the second set. I used the 10 fast steps technique. Although I got in deep, I need to still work on pushing harder once I am in deep. Calf was a bit sore during the drills. I think the shallow water aggravated it more during the drills. My legs were good during the workout and the deep water running.
7 AM

Strength 20:00 [4]

Hip mobility
Plyo push-ups 3x12
Shoulder taps 3x7
Plank 3x45
RFEs 4x6 - 15lbs
Stretches, calf stretch, roll, ice

I did this when I got home from the pool. I don't have any bands so I was unable to do the band exercises. I am going to see if the Y has bands and do strength there next time. The RFEs were good. My legs were shaking afterwards.
9 AM

Note

Iced 8 times today. Stretched and rolled 7 times today. After 5 of the ices, I put heat on. I had physio today.

Wednesday May 9 #

Note

Iced 6 times today. Stretched and rolled 3 times.
6 AM

Elliptical 15:00 [3] 1.5 km (10:00 / km)
slept:7.75

PreAct
15 min elliptical

The elliptical went well. I made sure to keep it easy. I could feel that my calf and ankle were a bit of but it was not sore.

Water running 30:00 [3] 3.0 km (10:00 / km)

30min deep water running
Hip mobility, push and sit (52 push), glute strength, stretches, calf stretch, roll, ice (when I got home)

The deep water running went well. I only felt it sore at one point.

Tuesday May 8 #

Note

I only got to ice 4 times today as I was traveling all day. I also had one ice bath. I stretched and rolled 3 times today. My calf/ankle was a bit sore walking from the airport to the train station.
6 AM

Pool Workout 45:00 [4] 4.5 km (10:00 / km)
max:186 slept:8.5

PreAct, glute exercises, roll, spike ball
6min swim and kick
Drills
3x(5x40 with 20 between) 50 between sets
11min deep water run
Hip mobility, drills, trail leg drill, calf stretch, stretch, roll, ice bath

Nice workout with the team. The swim started out fast but I was able to keep going. For the kick I was able to stay ahead of Derek! The drills went well; I only felt my calf a few times. I worked hard for the workout. By the third rep I was in deep. At times I was fighting but when I realized it I reminded myself to except the pain. Despite this fighting I got a great workout in. The calf was a bit sore during the C drills on the turf.

Thank you all for a great year! I have grown a lot with you all and I will miss you during the summer. Looking forward to what another year training, hanging out, and getting I deep together.

Monday May 7 #

Note

I iced 7 times today and had one ice bath. Before 5 of the icings I stretched and rolled. I saw Blake and Cindy today.
2 PM

Water running 45:00 [3] 4.5 km (10:00 / km)
slept:9.0

PreAct, glute activation
15:45 swim
29:15 deep water run
Hip mobility

Nice swim and deep water run. Calf was only sore once and a while. When it was sore, it was less than it normal is.
4 PM

Strength 20:00 [3]

Deadlifts 4x6 - 40lbs
Elevated glute bridge 3x12
Bench press 4x6 - 27.5lbs
Landmines 4x6 - 10lbs on heavy
Elevated push ups 3x1/2 max - 15
Stretches, calf stretch, roll, ice bath

Lower back was a bit sore at times during deadlift. Tried to focus on using legs/glut more. Push ups were very hard.

Sunday May 6 #

Note

Iced 10 times today and had one ice bath. Stretched and rolled 9 times today.
2 PM

Bike 1:30:00 [3] 9.0 km (10:00 / km)
slept:8.5

PreAct, 5 lunges
90min bike
hip mobility, Strength Y, stretch, calf stretch, roll, ice

Nice ride up Oliver and back. For the first bit, my calf was a bit sore and then it was only sore once and a while. For the last half of the bike, my leg wasn't sore at all. On the way back the wind was nice, but hard to bike against.

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