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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: hopefulbreeze

In the 7 days ending Mar 9:

activity # timemileskm+m
  Running6 4:18:00 32.06(8:03) 51.6(5:00)
  Elliptical2 1:15:00 4.66(16:06) 7.5(10:00)
  Pool Workout1 45:00 2.8(16:06) 4.5(10:00)
  Water running1 20:00 1.24(16:06) 2.0(10:00)
  Total10 6:38:00 40.76(9:46) 65.6(6:04)
averages - sleep:7.6

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Saturday Mar 9 #

9 AM

Water running 20:00 [3] 2.0 km (10:00 / km)

20min pool
Hot tube

Decided to do a bit in the pool to help the legs recover. Did some kicking, egg beater, and drills.

Friday Mar 8 #

9 AM

Running 11:00 [3] 2.2 km (5:00 / km)

11min shakeout
Hip mobility, glute stretch

Nice shakeout from the hotel.
6 PM

Running race 1:00:00 [5] 12.0 km (5:00 / km)

PreAct, roll, 15min wu, strides
3000m race (10:07)
20min cd
Hip mobility, stretches, glute stretch, calf stretch, roll

Although I didn't get anywhere near my bp, I finished exhausted. Because we made a mistake with when the race was to start, I wasn't able to go through active. At the beginning of the race, I was unsure where I should go. The group was tightly packed and I didn't want to run to far on the outside or run slow at the back. Once the group spread out a bit I started to focus on competing. I was able to pass a few people and stick with some for a bit. About a km into the race, I got a bit distracted because I really had to use the washroom. With about four laps to go I passed one girl but then shortly after she passed me and I let her go. I should have tried harder to stick with her.

Thursday Mar 7 #

2 PM

Running 21:00 [3] 4.2 km (5:00 / km)

21min run
Hip mobility, stretches, glute stretch, calf stretch, roll

Nice run around Manitoba university.

Wednesday Mar 6 #

6 AM

Running 1:15:00 [4] 15.0 km (5:00 / km)

PreAct, lower leg exercises, balance, roll, glute activation
wu loop, active wu, 200m @ 1500m effort (36), 2 accels
2x5x200m with half loop between reps and full loop between sets
(38.9,37.8,38.6,38.6,39.4; 39,39.2,38,38.6,38.5)
15min cd
hip mobility, push and sit (49push), stretches, glute stretch, roll, ice bath

Was tired and a bit worn out, so I had a hard time convincing my self to relax during active wu. legs were a bit tired.

Tuesday Mar 5 #

6 AM

Pool Workout 45:00 [4] 4.5 km (10:00 / km)
max:186 slept:7.5

preact, balance, flossing, roll
6min swim and kick (3:01 swim)
2:15 down to 0:15
deep water run
hip mobility, drills, 3 strides, medball, stretches

good workout. got a new PB in the swim. By 75s interval, it started to get hard and I got to work on pushing into the hard. Lost my lacrosse ball while racing to the pool.
2 PM

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

45min elliptical
hip mobility, hamstring stretch

nice elliptical. Got some good reading in for school.

Monday Mar 4 #

4 PM

Running 46:00 [4] 9.2 km (5:00 / km)

PreAct, lower leg exercises, balance, flossing, roll, glute activation
15wu, 15min steady / surge ( 3:30/0:30), 16cd
Hip mobility, strength, stretches, glute stretch, calf stretch, roll, ice bath

Good workout. Enjoyed the warm up with Beeman. Went a little too fat for the first steady, but kept pushing throughout the workout. Glute and hamstrings were a bit tired.

Sunday Mar 3 #

7 AM

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

PreAct, lunges
45min run
Hoh drills

Good run. I ran through the trails and then back through the school. Calfs were feeling mostly good.
8 AM

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

30min elliptical
Hip mobility, medball, stretches, roll, ice bath

Good elliptical. Went a bit faster/harder than usual.

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