Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Gar

In the 7 days ending Apr 7, 2019:

activity

time

miles

+ft

Run

8:17:00

60.5

(8:13)

97.36

(5:06)

Stength

2:27:00

Swim

1:58:00

3.98

(29:40)

6.4

(18:26)

Total

12:42:00

64.48

103.76

averages - sleep:7.7

3:39

0:00

» now

Sunday Apr 7, 2019 #

8 AM

Run 32:00 [3] 4.0 mi (8:00 / mi)
slept:7.0 shoes: Grey Pegasus 35

Felt springy this morning on the hospital loop before swim meet.

Activation

Got roped into a quick workout with Chris
12 min. Of 40 mountain climbers, 20 lunges, 10 db deadlifts 40lbs

Day 2 strength routine

Solid workout. The 12 min. Of intensity was good for a change.

Stength 35:00 [3]

Hip hikes
Clamshells
Donkey kicks
Plank
Calf lowers
Toe walk
Heel walk
Handstands

6 AM

Run 31:00 [3] 3.5 mi (8:51 / mi)
slept:7.5 shoes: Grey Pegasus 35

Loop close to home. Stiff and sluggish. Loosened up after 10 minutes

5 x 15 sec. Strides mixed in.

Friday Apr 5, 2019 #

9 AM

Run 1:37:00 [3] 11.1 mi (8:44 / mi)
slept:8.5 shoes: Grey Pegasus 35

Felt great today! Warmed up with Daisy and then headed down golf links to the college trail. Legs felt ' springy' despite the snow. Calfs more tired than usual after.

2 PM

Swim 50:00 [3] 2.6 km (19:14 / km)

500 wu
2x200 snorkel, fins , pull (straight arm focus )
1x200pull
5x 200
500 cd

Felt great today. Quick cadence and breathing out strong underwater.

Thursday Apr 4, 2019 #

9 AM

Run 1:02:00 [3] 7.3 mi (8:30 / mi)
slept:8.0 shoes: Grey Pegasus 35

1.5 mile wu with Daisy. Then Headed down to central and along path. Legs felt great considering yesterday's workout.

Wednesday Apr 3, 2019 #

12 PM

Run 1:34:00 [3] 12.5 mi (7:31 / mi)
slept:8.5 shoes: Grey Pegasus 35

Ran to L U to meet Jon.

Wo
20 wu
20 x 1 min (5k to 10k pace) with 1 min steady
20 cd
Wow! Good challenge. Things got tough the last quarter of this workout. It was challenging to maintain steady for the last 4 into the wind running back to L U.
Wu and cd with Jon were fairly quick as well. Gained fitness today.

Swim 10:00 [3] 0.5 km (20:00 / km)

Quick swim while the girls were changing. Started easy and gradually increased speed to threshold.

Tuesday Apr 2, 2019 #

1 PM

Run 30:00 [3] 3.6 mi (8:20 / mi)
slept:8.0 shoes: Pegasus 35

Easy to and from the gym. Feeling stiff.

Swim 30:00 [3] 1.8 km (16:40 / km)

300wu
200drill
5 x 100 pull
5 x 100
300 cd

Monday Apr 1, 2019 #

10 AM

Run 2:01:00 [3] 14.5 mi (8:21 / mi)
slept:6.5 shoes: Grey Pegasus 35

Long run around current River and back through centennial. Right hamstring tight most of the time. Picked up the pace at the end.

I really need to make sleep a priority. Feeling drained.

5 PM

Run 30:00 [3] 4.0 mi (7:30 / mi)
shoes: Pegasus 35

Running U's at the complex. Stiff to start. Loosened up nicely.

Swim 28:00 [3] 1.5 km (18:40 / km)

Easing back into the pool. 1 set not too hard.

Stength 40:00 [3]

Calf lowers
Toe walk/heel walk
Hip hikes
Clamshells
Bird dogs
Marching bridge
Hand stands/ walking on hands

Core was feeling strong after. My lower core has been tight after running lately.

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