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Training Log Archive: T-Pain

In the 7 days ending Sep 9, 2017:

activity # timemileskm+m
  Intensity3 3:30:00
  Pool workout1 1:30:00
  Long Run1 1:03:00
  Shake out2 1:00:00
  Total6 7:03:00

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Saturday Sep 9, 2017 #

Intensity 1:30:00 [3]

- Pre activation, warm up, more pre act, intensity, cool down, stretching, core, roll.
- First interval felt bad, I think I wasn't completely warmed up (maybe do more strides before?), the next two intervals felt good, but I had very little kick by the end of the last interval. My stomach wasn't feeling good on the cool down.
- still getting over a cold.

Thursday Sep 7, 2017 #

Pool workout 1:30:00 [3]

- Pre act; roll; swim warm up; A, B, Cs; intensity (stationary As); cool down (still in pool); hip mobility (on track); strides (2 - 75%, 3 - 85%, 2 - 95%); core (4 X 10 push ups and squats).
- Work on keeping chest up and looking forward. For strides, solidify technique (standing tall) immediately before starting each stride.
- Still felt a bit sick, especially during pre act, after the work out I felt better.

Shake out 30:00 [3]

- 30 min of easy running. Felt good.

Wednesday Sep 6, 2017 #

Intensity 1:00:00 [3]

- Pre Act, WU, 30 sec surge every 2.5 min for 15 min, CD, hip mobility, core, stretching and rolling.
- I had cold symptoms but overall felt okay. I could have gone harder during the workout, next time I do this workout I will pick up the pace for the consistent running, and make the surges more pronounced.

Tuesday Sep 5, 2017 #

Shake out 30:00 [3]

- Easy 30 min run to loosen up legs and aid recovery.
- I felt more energetic than usual.

Monday Sep 4, 2017 #

Intensity 1:00:00 [3]

- Pre Act, zone 2 for 20 min out, easy zone 3 on the way back (37 min total). Cool down, hip mobility, rolling and stretching. Went for a cool dip in Lake Superior after the workout.

- I felt good during the workout, but I was starting to get mild cold symptoms (very mild sore throat).

Sunday Sep 3, 2017 #

Long Run 1:03:00 [2]

- Long Run, hip mobility, core.
- Overall felt good, didn't have any stomach or joint/muscular issues (other than soreness in my calves). I am not used to running at that intensity (zone 2-3) for that long, so it was a tough workout.

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