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Training Log Archive: Sjkirwin

In the 7 days ending Feb 10:

activity # timemileskm+m
  Xc7 5:45:00 47.6(7:15) 76.6(4:30)
  Total7 5:45:00 47.6(7:15) 76.6(4:30)

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Saturday Feb 10 #

9 AM

Xc (Off Day) 10:00 [3] 2.2 km (4:33 / km)

Preactive

10 minute flush out run
- My legs needed at least to do this run. Prior to the activity they were feeling really tight and I was anxious for some physical activity. In hindsight I should have ran for longer. That night I had leftover energy and it made sleeping difficult. I know that if I had gone for a longer run my sleep would have been better, plus my mileage would have been higher for the week.

61 pushups in a row. New PR.

Stretching and rolling

Friday Feb 9 #

5 PM

Xc (Night Run) 40:00 [2] 8.9 km (4:30 / km)

Preactive

40 minute outside run around downtown Port Arthur
- I took this run fairly light, I was working on quick turnovers and watching my footing on the sidewalks. Overall a great feeling run. My legs were dying to go for a run after being cooped up in the school all day. I normally don't have to be at the school on Fridays but I had a rescheduled class and a group meeting.

Push and sit

Stretching and rolling

Thursday Feb 8 #

6 PM

Xc (Friday Long Run) 1:15:00 [4] 16.7 km (4:29 / km)

Preactive

75 Minute barefoot run on the turf inside the track.
- I felt really good about this run. My breathing was in control, and I was able to push pretty hard in the midsection of this run. Even then I was able to bring my breathing back into control. Near the end I had to just keep trying for one more lap, then one more lap. When I made it to 75 minutes I was proud.

5 x 60m strides

Hip mobility then Push and sit

Stretching and ice bath

Wednesday Feb 7 #

11 AM

Xc (Wednesday Run) 1:00:00 [4] 13.3 km (4:31 / km)

Stretching and Rolling

Preactive

60 min outside run
- Today was a real workout for the ankles running on uneven surfaces. I pushed the pace up to the point where my legs didn't want to go faster, then held that most of the run. My breathing was in control. I ran on 2 hills, driving the arms on the way up and watching my footing on the way down.

Push and sit

Stretching and Rolling

Tuesday Feb 6 #

5 PM

Xc 50:00 [3] 11.1 km (4:30 / km)

Stretching and Rolling

50 minute outside run
- I dressed warm and went for a run. Short steps with quick turnovers was the goal. The hamstrings were feeling shredded, but this run defiantly helped to flush them out.

Stretching and rolling

Monday Feb 5 #

5 PM

Xc (Monday Workout) 1:00:00 [4] 13.3 km (4:31 / km)

Preactive

15 min warm up

(1min @ 5 km race pace (hard), 1min easy, 2min hard, 1min easy, 1min hard, 2 min recovery) x 4
- I will lead with my arms more the next time I feel my legs get heavy. I think everyone was sore today, but they did a good job of getting the most they could out of this Monday workout.

15 min cool down

Hip mobility + push and sit (the sit exercises were limited to my right leg, in order to allow my left hip flexor to continue to heal up).

Stretching and rolling

Ice bath

Sunday Feb 4 #

4 PM

Xc (Sunday Run) 50:00 [2] 11.1 km (4:30 / km)

Extensive rolling (sore from Saturday)

Preactive

50 minute outside run around PA. I took this run really easy, because my body was sore from the Saturday workout. I felt better after the run than I did at the beginning of it. I think it helped to loosen up the muscles and flush out some lactic acid.

It was also a really nice sunny day out.

Stretching and Rolling

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