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

Training Log Archive: Dburry

In the 7 days ending Jan 27:

activity # timemileskm+m
  Running5 5:45:00
  Low-impact2 1:30:00
  Pool1 1:00:00
  Total6 8:15:00

«»
2:00
0:00
» now
SuMoTuWeThFrSa

Saturday Jan 27 #

Running 1:15:00 [3]

Pre act.
Progression run
10 min easy
10 min med
10 min hard
Full act.
3 x 4x30s w/ 30s and 3min b/w sets
CD (15:00)
PS, SR

Good workout, felt like I was going too easy on the first part, but then too hard in the middle. Finished pretty beat out going into active (was really trying to focus while being real tired). My R knee and hip were really bothering me at this point but I'm happy with the effort and result of the rest of the workout despite this. CD was more painful than the workout as usual, struggled to keep a positive attitude during CD.

Thursday Jan 25 #

Low-impact 1:00:00 [3]

Pre act.
Lower leg drills
Barefoot run (20:00)
Elliptical (15:00)
Bike (15:00)
Hip mob.
Drills
Strides 75/85%
Speed ladder 2.0
Stide 100%
Med ball (8lbs) w/ RB

Good effort on the workout today. Elliptical was tough, muscles were sore and tired. Had a good sweat on. Was able to look up for most of the ladder exercises. Need to focus more on after hours stretching and icing to keep the pain in the knee and hip down.

Wednesday Jan 24 #

Running 1:15:00 [3]

Pre act. w/ glute act.
WU loop
Tempo run (9:12)
Full act.
200m 37s
4 x 50m accels
4 x (5 x 200m@~39s) w/ 100m recovery jog b/w w/ 2min recovery b/w sets *spikes for last set
CD (15:00)
Hip mob.
PS, SR
Cold bath

Tempo run felt really sluggish (might have been a mental thing since I was pretty focused on the growing distance b/w Taij and myself). Really enjoyed this workout. It was great to practice pacing. Supposed to do 39s per 200m but I would say averaged just below that. The recoveries got a lot harder as we progressed through; focused on keeping my arms pumping and head up on this one. Hip wasn't too bad after the run but R knee was pretty sore.

Tuesday Jan 23 #

Pool 1:00:00 [3]

Pre act.
Okie dokie ball

6 min swim
Drills
Pool #4 (60, 45, 30, 15s) x4 w/ 15s b/w reps w/ 45s b/w set
Deep water run (~10:00)

Hip mob.
Drills
Strides (75, 85%)
Speed ladder
Stride 100%
Med ball (8lbs/5kgs) w/ RB exercises (10 up,10 down both sides)

Pool workout was good and strong today. Some pain along the R knee and hip but strides were better than usual. Really focused on pushing harder during the workout when I was getting tired. Takes a lot of mental effort to do it but well worth it in the end.

Running 30:00 [3]

30min run

Low-impact 30:00 [3]

elliptical 30mins

Monday Jan 22 #

Running 1:00:00 [3]

Pre act.
WU (15:00)
5x 4min tempo w/ 1min recovery run b/w each
CD (15:00)

Right hip was really bothering me during the run and stayed throughout. WU and CD were the worst, running tempo reduced the pain so I kept the recovery run quick as well which helped out a lot. Iced as much as I could and even brought snow/water bag into classes today.

Sunday Jan 21 #

Running 1:45:00 [3]

Pre act.
Run (1:32:00)
Drillsx20
Hip mob.
Strength Y
Cold bath

Effort on long run was good and it was nice to get out and stretch the legs after the bus ride. My right hip towards the middle half was really bothering me and my right knee wasn't feeling very good either. The pain was constant for the rest of the day. Strength Y was a good workout today, despite some pains, made sure to stay focused on get the most out of each exercise.

« Earlier | Later »