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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: T-Pain

In the 7 days ending May 19:

activity # timemileskm+m
  Intensity3 3:20:00 27.62(7:15) 44.44(4:30)
  Shake out2 1:48:00 14.14(7:38) 22.76(4:45)
  Long Run1 1:30:00 12.43(7:15) 20.0(4:30)
  Cross Train1 1:00:00 3.73(16:06) 6.0(10:00)
  Pool workout1 45:00 2.8(16:06) 4.5(10:00)
  Total6 8:23:00 60.71(8:17) 97.7(5:09)

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SuMoTuWeThFrSa

Saturday May 19 #

Intensity 45:00 [3] 10.0 km (4:30 / km)

Where: Legion loop

Pre act
Roll
2 loops WU
1 loop at 16 mile race effort (5:50)
2 loops CD
Hip mobility
SRI

Good workout, I stayed relaxed and was moving well.

Thursday May 17 #

Cross Train 1:00:00 [3] 6.0 km (10:00 / km)

Pre act
Lower leg strength
Roll
20 min run
20 min bike
20 min deep water run
Hip mobility
Day 2 strength - Band push, plyo push ups, RFE split squats (35, 35, 35), A-run (3x15s), shoulder taps, front plank
Stretch

Shake out 52:00 [3] 11.56 km (4:30 / km)

Run, ice

Wednesday May 16 #

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

Where: Legion Track and Mile loop

Pre Act
Roll
15 min WU
2 loops at tempo in 12:06 (iffy on the seconds)
Active up to and including drills
3 loops, (6:--, 5:39, 5:42) with 90 sec recovery
Jog to the start of the race and couple strides
1500m race
20 min CD
Hip mobility
SRI
Sauna

Pretty good workout, I got in deep during the mile repeats but still pushed hard on the 1500. I could have been more aggressive from the start of the race, I got boxed in by a bunch of high schoolers.

Tuesday May 15 #

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

Pre act
Roll
Game
6 min swim
Drills
2:15 to 15s by 15s
Deep water run
Hip mobility
Drills with HOH
4 strides - 1 x 75%, 2 x 85%, 1 x 95%
Hurdle mobility
SRI

Good workout, I had to make the choice to refocus and get in deep.

Shake out 56:00 [3] 11.2 km (5:00 / km)

Afternoon run. My legs felt okay, my stomach did not.

Monday May 14 #

Intensity 1:05:00 [3] 14.44 km (4:30 / km)

Pre Act
Lower leg strength
Roll
Glut act
15 min warm up
7x4 min at tempo with 1 min recovery
15 min cool down
Hip mobility
Day 1 strength - Deadlifts 8, 6, 4 at 110, 160, 190; 3 x 12 glut bridge with 15, 25, 30; bench press 8, 6, 4 at 50, 55, 60; landmine press 8, 6, 4 with 25, 25, 30; 36 pushups with feet elevated.
SRI

I had really bad stomach problems. Barely made it through the workout.

Sunday May 13 #

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

Who: Louis, Connor

Pre act
Lunges
Roll
90 min run
Drills
Hip mobility
Strength Y
SR

Slow start, but I was moving well at the end. We ran a lot of hills.

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