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Training Log Archive: kPa

In the 7 days ending Feb 27:

activity # timemileskm+m
  Running4 9:08:00 62.1(8:49) 99.94(5:29) 2892
  S&C3 1:45:00
  Turbo1 1:10:00
  Total8 12:03:00 62.1 99.94 2892
averages - sleep:7.6

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Wednesday Feb 24 #

11 AM

Running (Specific endurance) 2:05:00 [3] 14.5 mi (8:37 / mi) +766m 7:24 / mi
slept:8.0 shoes: Salomon ultra 5/20

A loop from home around the woods etc, keeping to good trails wherever possible. I very nearly left the house at 8am then realised my watch had no battery. Put it on to charge and before I knew it 3 hours had passed. I stupidly set off already quite hungry. It very much felt like a depleted run but despite that I could kind of feel like my legs were fresh. Also massively overdressed for the warm weather. Downed 3 pints (of water) when I got home.
3 PM

Note

Napped in the afternoon. About 10 mins I think
5 PM

S&C (Hamstrings) 10:00 [1]

2 sets:
Reverse plank with leg lifts 60s
Straight leg bridge on ball x 20
Single leg RDLs 14kg
Single leg hamstring curls on ball x 20

Tuesday Feb 23 #

10 AM

Running (easy) 1:20:00 [2] 8.6 mi (9:18 / mi) +426m 8:04 / mi
slept:8.0 shoes: Salomon ultra 5/20

I drove a little into the Peaks to recce a loop for a potential future guided run that a friend is organising. A mix of good trails, fields and moorland. Not particularly exciting for it's intended purpose though. Felt better today. Legs coming around. 8 x strideouts.
2 PM

S&C (Muscular endurance) 50:00 [1]

2 sets:
Step Ups 2 x 11.5kg
Turkish Get-Ups 6.5kg
Renegade Rows 2 x 14kg
Mrs Spectacular 2 x 11.5kg
Reverse Crunches x 25
Reverse lunges 2 x 14kg
Offset lunges 16.5kg
Split squat jumps x 20
Box jumps x 10
4 PM

Turbo (Zwift) 1:10:00 [3]

Easy ride with a sprint and 8min KOM thrown in.
7 PM

Note

Compex on calves. 'Training recovery'

Monday Feb 22 #

10 AM

Running (easy) 1:40:00 [2] 12.2 mi (8:12 / mi) +400m 7:26 / mi
slept:8.0 shoes: Saucony endorphin speed

A loop around the lanes. Managed to find a break in the weather but generally it's very wet. Legs a bit heavy but nothing unexpected. 6 x strideouts. I don't seem to be getting any tightness/ soreness anywhere after sessions/ long runs at the moment. I'm sure that when I first started using the Compex there was usually an obvious muscle group to target i.e. something that felt a bit tight, but there isn't at the moment.
1 PM

S&C (Coordination & posture) 45:00 [1]

2 sets:
Pascal Dobert Kettlebells 11.5kg/ 16.5kg/ 6.5kg
Side plank knee to chest 60s
Reverse plank with leg lifts 60s
Adductor side planks 45s
Forwards planks (forwards/ backwards, circles, pikes)
Straight leg bridge on ball x 20
Russian twist (on floor) 6.5kg x 30
Pull ups 9/6
6 PM

Note

Managed to nap in the afternoon. About 10 mins I think
Compex on quads. 'Training recovery'

Sunday Feb 21 #

8 AM

Running (Specific endurance) 4:03:00 [3] 26.8 mi (9:04 / mi) +1300m 7:53 / mi
slept:6.5 shoes: Salomon ultra 5/20

I didn't sleep well. That's what seems to happen if I nap during the day. I wonder if it's still a better approach though.
A loop in the Peaks. A similar route to the others I've done here lately but added in Win Hill today for some more vert. More good trails than slow ones, but quite a mix. Good run. I'm glad I got the Miwok email after I'd finished otherwise I probably wouldn't have enjoyed it so much. Stopped for 10 mins or so at one point when I bumped into a friend. I wouldn't say my legs felt really fresh, but still had a reasonably amount of energy. 5 x gels.
8 PM

Note

Compex on calves. 'Training recovery'

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