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Training Log Archive: colinwarwick

In the 7 days ending Jan 20:

activity # timemileskm+m
  Running6 4:50:00 36.18(8:01) 58.22(4:59)
  Total6 4:50:00 36.18(8:01) 58.22(4:59)

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Wednesday Jan 17 #

6 AM

Running (CrossFit ) 50:00 [3] 10.0 km (5:00 / km)

Preactivation, lower leg strengthening, 20 minute run, 15 minute elliptical, 15 minute bike, hip mobility, drills, speed ladder, med ball strength, band exercises, stretch, roll.

Pretty tired again today, thankfully I think I'm beginning to adjust. Lower leg stregthening today was really good. Still need to work on my posture with the band exercises but they were better than last time.
5 PM

Running 45:00 [2] 9.0 km (5:00 / km)

Preactivation, 15 minute run, full active, stretch, roll.

Nice easy run and active to get loose today. Really made sure to get the legs turning over on the strides today.

Tuesday Jan 16 #

Running 30:00 [1] 6.32 km (4:45 / km)

Solid easy run today after school. Feeling pretty tired but I felt much better afterwards. Made sure to stretch and roll extra in preparation for the races this week.
6 AM

Running 30:00 [3] 3.0 km (10:00 / km)

Preactivation, soccer-ish game, 6 minute swim, drills, 2:15 down :15 each interval with :30 rest, 12 minute deep water running, hip mobility, drills, strides, speed ladder, stride, med ball strength, band exercises, stretch, roll.

Pool stuff was very challenging today. Arms felt better than previous weeks. I think next week I should try swimming the full 6 minutes to make sure i get a good effort in. I also could use some work on the deep water running to make it more like running form.

Monday Jan 15 #

4 PM

Running 1:00:00 [3] 14.12 km (4:15 / km)

Preactivation, glute activation, (20,20,20) of 1:45,:15. Hip mobility, sit and push, stretch, roll.

Great Monday effort today. Started off a little bit fast but I quickly calmed down and told myself that it was fine. Had Zimak to run with in the middle portion which was good. The calm conversation really helped me out today.

Sunday Jan 14 #

Running 1:15:00 [3] 15.79 km (4:45 / km)

Preactivation, 6 lunges of each per leg, 75 minute run, hip mobility, sit and push, stretch and roll.

Good (but chilly) long run today. Felt really hard, and I'm glad it did. Glutes and calves especially sore, rolled alot afterwards.

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