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

Training Log Archive: colinwarwick

In the 7 days ending Feb 10:

activity # timemileskm+m
  Running7 6:45:00 53.81(7:32) 86.59(4:41)
  Pool Workout1 50:00 3.11(16:06) 5.0(10:00)
  Total8 7:35:00 56.91(8:00) 91.59(4:58)

» now

Saturday Feb 10 #

9 AM

Running 1:00:00 [5] 13.33 km (4:30 / km)

Pre-act, glute activation, (10,10,10) progression run, 3 minute recovery, full active, 5 x 400m (65,67,64,60,57), 2 minutes between each, spike for last 2, 15 cool down, hip mobility, sit and push, stretch, roll.

Progression run was a lot better than last time. Went a little easier on the first 20 and rolled it down more on the last 10. 400's were pretty good, starting around 1500m race pace, not sure what happened on the 2nd one but realized it was too slow and got back into it. Rolled it down more than I thought I'd be able to, feeling more confident in my fitness. Solid Saturday effort, but I know I've been more tired before.

Thursday Feb 8 #

6 AM

Running 1:00:00 [1] 12.0 km (5:00 / km)

Pre-act, lower leg strength, 20 min run, 15 elliptical, 15 bike, hip mobility, drills, strides, band exercises, med ball strength, stretch, roll.

Felt pretty tired and beat up today which is ideal. Made sure to get in a good effort and keep the break in between intervals minimal. Even though it was tough this morning I stayed very focused.
7 PM

Running 45:00 [1] 9.0 km (5:00 / km)

Still feeling pretty beat up today, lots of stretching and rolling.

Wednesday Feb 7 #

4 PM

Running 1:00:00 [4] 12.0 km (5:00 / km)

Pre-act, glute activation, 15 warm up, tempo loop (8:25), full active, 2 x (600m, 100m float, 400m) 2 minutes between sets timed as a 1k (2:59 and 2:59), spike up, 6 x 200m, 45 second recovery, (32,32,30,29,28,28), 15 cool down, hip mobility, sit + push, stretch, roll.

Great workout today. Tempo was feeling a little off but the time was pretty close in comparison to other weeks, definitely a good tempo effort. The sets of 1k felt super smooth with Louis and T-pain, feeling very confident in my fitness following those 2 sets. 200's also felt good, had to roll them down a bit but i didn't mind. Was supposed to do 5, but when I was done the 5th, I thought I was at Wednesday, so I wanted to do 1 more to see if I was truly at a Wednesday, and i'm glad I chose to do one more because it felt much closer to a Wednesday effort than after the 5.

Tuesday Feb 6 #

6 AM

Pool Workout 50:00 [4] 5.0 km (10:00 / km)

Pre-act, 5 min (high-energy) handball+soccer, 6 minute swim, drills, 2 x (15,30,45,60,60,45,30,15) 15 second recovery, 1 min between sets, 11 minutes deep-end running, hip mobility, drills, 3 strides, med ball strength, band exercises, stretch, roll.

I definitely got a lot out of today, my arms were feeling pretty sore going into it. I think I'm getting better with the 6 minute swim + kick, and I feel like i'm also getting better with gauging effort on the swimming and drills. Moved up again on the med ball weight, it was feeling nice and tough.
5 PM

Running 45:00 [1] 9.47 km (4:45 / km)

Good easy run this afternoon, feeling pretty tired from being back in school, but making the most of it.

Monday Feb 5 #

4 PM

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

Pre-act, glute activation, 15 warm up, 4 x ( 1,2,1 ) 1 min between reps, 2 min between sets, 15 cool down, hip mobility, sit and push, stretch, roll.

Still pretty beat up today, but I felt better afterwards which is ideal for a Monday workout. Great effort today, I'm finding out that I can push the effort more on a Monday than I normally do, nearly stopped before cool-down today, but there was no way I'd let it happen. Feeling mentally and physically strong today which is also good. I also got a lot stronger from push and sit today, really pushed it.

Sunday Feb 4 #

Running 1:15:00 [2] 16.67 km (4:30 / km)

Pre-act, 5 of each lunge per leg, some good ol' duck duck goose, 75 minute run, 20 hoh drills, hip mobility, basic strength, stretch, roll.

It was a chilly one today. Accepted the cold early on, but it was pretty hard to towards the back end. Pretty focused on the cold today. Mentally very tough today, with a surplus of negative thoughts. Managed to push most of them away and focus on the running, which is ideal, definitely got stronger mentally today. Got in some nice basic strength before the bus ride.

« Earlier | Later »