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Training Log Archive: kPa

In the 7 days ending Jan 18:

activity # timemileskm+m
  Running7 8:05:04 57.92(8:22) 93.21(5:12) 1269
  S&C2 2:00:00
  Ski-Erg2 1:00:00
  Total11 11:05:04 57.92 93.21 1269
averages - sleep:6.6

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Saturday Jan 18 #

Note
slept:6.0 (sick)

Friday Jan 17 #

11 AM

S&C 1:00:00 [3]

5 mins warm up on the bike.
2 sets, 6-8 reps

Suitcase deadlift (kg) 28 28 (with kettlebell)
Step ups (kg) 2 x 12 12 (51cm block)
Split squats (kg) 2 x 14 14
Hamstring curls (single leg reps) 20 20
Captains chair leg raises (reps) 30 30
Pull ups 9 6
Push ups 20 20
Single leg arabesque w/ 10kg (reps) 14 14
Reverse plank 60s
Side planks 70s
Adductor side plank 45s
5 PM

Running (easy) 1:06:00 [2] 7.1 mi (9:18 / mi) +273m 8:18 / mi
slept:2.5 shoes: Speedgoat 4

Had a nap after getting home from the gym I intended to sleep for longer couldn't. Probably the double espresso I had on the way to the gym. I ran around the woods and surprisingly felt great. 8 x strideouts were excellent.

Thursday Jan 16 #

5 PM

Running (easy) 1:04:00 [2] 7.3 mi (8:46 / mi) +217m 8:02 / mi
slept:5.0 shoes: Challenger ATR 5

Jog around the lanes. Didn't feel great to be honest, legs heavy etc. I didn't sleep too well and went out before eating which probably explains it. 7 x strideouts.

Wednesday Jan 15 #

9 AM

Running (moderate) 1:30:16 [3] 13.67 mi (6:36 / mi) +3m 6:36 / mi
slept:9.0 shoes: Challenger ATR 5

I felt good today - a complete change from yesterday. I did the session along the canal. Dry, little wind. I enjoyed it more than I have other moderates recently.

1hr nap in the afternoon
12 PM

Ski-Erg 30:00 [3]

Alternating 5’ alternate-arm / 1’ double-arm
Av 3:14/500m

Tuesday Jan 14 #

1 PM

Running (easy) 1:25:00 [2] 8.0 mi (10:37 / mi) +359m 9:19 / mi
slept:6.0 shoes: Speedcross 5

I struggled to get to sleep last night. I really struggled with motivation today and when I eventually did get out for a run I didn't really enjoy it and felt heavy and lethargic. Around the woods, similar route to yesterday. It didn't help that the weather was miserable. 6 x strideouts were average.
I managed to nap for about 10mins early afternoon which helped a lot.
6 PM

S&C 1:00:00 [2]

5 mins warm up on the bike.
2 sets, 6-8 reps

Suitcase deadlift (kg) 28 28 (with kettlebell)
Step ups (kg) 2 x 14 14 (51cm block)
Split squats (kg) 2 x 14 14
Hamstring curls (single leg reps) 20 20
Captains chair leg raises (reps) 30 30
Pull ups 9 6
Push ups 20 20
Single leg arabesque w/ 8kg (reps) 14 14
Reverse plank 60s
Side planks 70s
Adductor side plank 45s

15' sauna afterwards

Monday Jan 13 #

10 AM

Running (easy) 1:29:00 [2] 9.0 mi (9:53 / mi) +391m 8:43 / mi
slept:9.0 shoes: Speedgoat 4

A loop around the woods and fields. Its got very muddy again. I'm a little tired from the session yesterday and have a tiny bit of hamstring tightness on the right. I didn't really notice it whilst running though.

Sunday Jan 12 #

Running (Easy) 19:00 [3] 2.35 mi (8:05 / mi)
shoes: Clifton 6

Cool down. A few clockwise loops of the track
10 AM

Running (easy) 21:00 [2] 2.5 mi (8:24 / mi) +26m 8:08 / mi
slept:9.0 shoes: Clifton 6

Drove to the track then waited in my car for 15 minutes until the rain stopped. Warm up along some bike paths

Running (fartlek) 50:48 [5] 8.0 mi (6:21 / mi)
shoes: Clifton 6

1000m @ 6'00''/m, 600m @ 6'30''/m x 8 (on the track)
It was pretty windy but if I'd done the session anywhere else it would have been a lot worse. At least it wasn't raining. There was another girl on the track so did the whole session in the same direction.
#1 5'41" / 6'30''
#2 5'58" / 6'44"
#3 5'53" / 6'46"
#4 6'05" / 6'52"
#5 6'06" / 7'07"
#6 6'06" / 7'18"
#7 6'07" / 7'21"
#8 6'03" / 6'55"
Felt good, worked hard, still can't hold those splits. It would have been easier if I hadn't got over-excited at the beginning. I kind of enjoyed it. It seems like the right environment for a really hard session - I think I find it easier to push really hard on the track compared to on an empty canal or a bleak trail in the middle of nowhere.
1 PM

Ski-Erg 30:00 [3]

Had a rest and some food after the track session then drove home via the gym.
Alternating 5’ alternate-arm / 1’ double-arm
Kept the resistance at 8. The alternate-arm poling is very much an upper body exercise and it’s difficult to get my heart rate up. The double-arm poling is much more full body and I can work much harder on that.
Av 3:13/500m (I’m keeping note as an incentive to work harder next time!)

20’ sauna afterwards

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