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

Training Log Archive: T-Pain

In the 7 days ending Nov 18, 2017:

activity # timemileskm+m
  Intensity3 3:30:00 7.92 12.75
  low impact training1 1:45:00
  Pool workout1 1:45:00
  Long Run1 1:20:00
  Off-day workout2 1:10:00 9.57(7:19) 15.4(4:33)
  Total6 9:30:00 17.49 28.15

«»
2:20
0:00
» now
SuMoTuWeThFrSa

Saturday Nov 18, 2017 #

Intensity 1:30:00 [3]

- Hip mobility, pre act, roll, 30 min progression run (10 min easy off day, 10 min hard off day, 10 min Monday effort), active WU, 4 strides (on top of WU strides), intensity, CD, hip mobility, PSSR.
- Intensity: 3 km repeats, 3 min recovery. 3:20, 3:16, 3:24.
- The goal was to get faster on each km, so I was not pleased to slow down on the last km, but I was pretty happy with the effort.
- The progression run went well, I could probably have gone a little harder on the last 10 min though.

Thursday Nov 16, 2017 #

low impact training 1:45:00 [3]

- Pre Act, 20 min barefoot run, 15 min elliptical, 15 min bike, hip mobility, drills, strides (1 x 75%, 1 x 85%), ladder exercises, one all out stride, medicine ball and band strength.
- My hip started to hurt during the strides, so they weren't especially fast.

Off-day workout 35:00 [3] 7.7 km (4:33 / km)

- Easy run, hip mobility, stretch.

Wednesday Nov 15, 2017 #

Intensity 1:00:00 [3]

- Hip mobility, pre act, roll, warm up, intensity, cool down, hip mobility, PSS.
- Intensity: (about) 1 km tempo, 1 km race effort, 3 x (5 x 200m) with 40s recovery between reps and 1:20 between sets, 1 km Wednesday effort.
- Pretty good workout for me, the conditions were slippery and windy. The wind made it easier to reach the desired effort.
- My hip issue was manageable. I did extra hip mobility exercises which seemed to help.

Tuesday Nov 14, 2017 #

Pool workout 1:45:00 [3]

- Pre act, game, pool workout, hip mobility, drills, strides (75%, 85%), ladder speed work, one all out stride, medicine ball strength.
- Pool workout: 6 min swim (x2), ABCs, intensity, 12 min deep water run.
- Intensity: 2:15, 2:00, 1:45, 1:30, 1:15, 1:00, 0:45, 0:30, 0:15, 30s rest.
- I messed up my timing on the swim, and found it really hard to focus during the intensity. I'm going to refocus on the run this afternoon and will get back on track.
- Went to physio today, It's recommended that I do hip mobility before warm up.

Off-day workout 35:00 [3] 7.7 km (4:33 / km)

- Hip mobility, run, hip mobility, stretch.
- I refocussed for the run, which was good, but my lower back was bothering me quite a bit by the end of the 35 min.

Monday Nov 13, 2017 #

Intensity 1:00:00 [3] 12.75 km (4:42 / km)

- Pre act, glute activation, 15 min WU, 10 min tempo, 2 min recovery, 2 x (5 min 30/30s surge-float, with 2 min recovery between sets), 15 min CD, hip mobility, PSS.
- I was a little slow on the ladder half of the tempo, but I stayed with Connor for the rest of the workout. I think the float-surge could have been better balanced (float was too easy, surge was too hard).
- My IT band felt a little better, pre act and hip mobility were still a little difficult.

Sunday Nov 12, 2017 #

Long Run 1:20:00 [3]

- Pre act, lunges, long run, hip mobility, strength Y, stretch.
- The run was pretty slow, which was good for me since I was worried about the condition of my IT band. I felt a lot better after the run.

« Earlier | Later »