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Training Log Archive: T-Pain

In the 7 days ending Dec 2:

activity # timemileskm+m
  Off-day workout3 3:50:00
  Intensity2 3:15:00 26.93(7:15) 43.33(4:30)
  Pool workout1 1:45:00
  Total5 8:50:00 26.93 43.33

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Saturday Dec 2 #

Intensity 1:30:00 [3] 20.0 km (4:30 / km)

- Pre act, active WU, hill intensity, CD, hip mob, PSSR.
- Intensity: 3 x 3 hill intervals (3 sets of intervals, 3 hills per interval), about 3 minutes recovery.
- Splits: 3:56, 3:54, 3:57
- I was given a shorter workout than Louis and Sam, so I was expected to be running faster, but on the first interval I was behind. On the second interval I sprinted ahead from the start and then just tried to hold them off.

Thursday Nov 30 #

Off-day workout 1:45:00 [3]

- Pre act, glute activation, lower leg strengthening exercises, roll, 20 min run, 15 min bike, 15 min elliptical, hip mob, drills, strides (75%, 85%), speed ladder, all out stride, med ball strength, stretch.
- I was a little sore from Wednesday.

Off-day workout 45:00 [3]

45 min elliptical, hip mob, stretch.

Wednesday Nov 29 #

Intensity 1:45:00 [3] 23.33 km (4:30 / km)

- Glute activation, pre act, roll, 15 min warm up, 2 x LU tempo loop (with a recovery run around the field house), active warm up, brazilians, 15 min cool down, hip mobility, PSSR.
- Brazilians: 3 x (5 x 200m)
- The workout was very difficult, the effort level was closer to Saturday than Wednesday. Sam and Louis were much faster on the tempo runs, but I was able to keep up with them on the last couple sets of brazilians.

Tuesday Nov 28 #

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, light stretch.
- Pool workout: 6 min swim, ABCs, intensity, 10 min deep water run.
- Intensity: 2 x (1:15, 1:00, 0:45, 0:30, 0:15) with 15s recovery between reps and 1 min between sets.
- I felt like I had a lot more energy after the week off.
- My hip is more functional, so the strides and ladder exercises felt a lot better than previously.

Off-day workout 35:00 [3]

- 35 min run, hip mobility and stretch.
- Very little hip and lower back pain.

Sunday Nov 26 #

Off-day workout 45:00 [3]

Glute activation, hip mobility, 45 min of elliptical, stretch.

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