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

Training Log Archive: Gar

In the 7 days ending Apr 28, 2019:

activity # timemileskm+ft
  Run9 8:14:30 61.8(8:00) 99.46(4:58)
  Stength5 3:05:00
  Bike1 30:00
  Swim1 20:00 0.62(32:11) 1.0(20:00)
  Total14 12:09:30 62.42 100.46
averages - sleep:7.1

«»
3:12
0:00
» now
MoTuWeThFrSaSu

Sunday Apr 28, 2019 #

7 AM

Run 2:10:00 [3] 16.0 mi (8:07 / mi)
slept:8.0 shoes: Grey Pegasus 35

Long run

Followed the Mac down to the mall. Ran the 10 mile route North and back up the Mac.

Left hip flexor a little tight near the end. Picked up the pace the last 3 miles. Felt smooth through to the finish even with the tight hip flexor.

Saturday Apr 27, 2019 #

5 PM

Run 38:00 [3] 4.7 mi (8:05 / mi)
slept:8.0 shoes: Grey Pegasus 35

T biked and I ran. Great to catch up.

Friday Apr 26, 2019 #

11 AM

Run 48:00 [3] 6.0 mi (8:00 / mi)
shoes: Grey Pegasus 35

Ran down the Mac to the college. Body is feeling exuasted today.
5 PM

Swim 20:00 [3] 1.0 km (20:00 / km)

Fit in a quick swim while T played with Ri in the pool.

Thursday Apr 25, 2019 #

8 AM

Run 1:14:00 [3] 10.0 mi (7:24 / mi)
slept:6.5 shoes: Grey Pegasus 35

Workout with Jon at Boulevard

25 wu
25 of 3.5 min steady, 30 sec surge
Cd to 3 laps

We took the wu and cd slower than usual. I felt strong through the first half of the workout. I really had to focus to keep pushing after the 4th surge. Got my mind right and finished strong for the last two intervals after the surge.

Run 8:30 [3] 1.0 mi (8:30 / mi)
shoes: Grey Pegasus 35

Caught up to Becky and finished with her around the lake.
5 PM

Stength 1:00:00 [3]

Day 1 strength
Walking on hands to get to 1 hour

Kept the hex bar deadlifts light. Back seemed decent. Glutes and hamstrings tight.
6 PM

Run 30:00 [3] 3.8 mi (7:54 / mi)
shoes: Pegasus 35

Ran the U at the complex. Extra hot and humid tonight. Kept the pace down.

Stength 20:00 [3]

Calf lowers
Heel walk/toe walk 15 lbs

Wednesday Apr 24, 2019 #

8 AM

Run 35:00 [3] 4.0 mi (8:45 / mi)
slept:6.5 shoes: Grey Pegasus 35

Easy out government Rd. With 5 x 15 sec strides. Amazing how much better I move at the end of these early runs compared to the beginning.

Stength 30:00 [3]

Hip hikes
Clamshells
Bird dogs
Plank

Eric Goodman foundation routine

Lower back still a bit tight. Felt good doing the foundation routine.

Rolled and stretched a few times today.

Tuesday Apr 23, 2019 #

1 PM

Run 1:10:00 [3] 9.0 mi (7:47 / mi)
slept:7.0 shoes: Grey Pegasus 35

Ran over to McVicars and followed it down to the marina. Long walk this morning helped loosen the legs. Shorts are sweet!
7 PM

Bike 30:00 [3]

First bike outside
8 PM

Run 31:00 [3] 4.0 mi (7:45 / mi)
shoes: Grey Pegasus 35

Easy hospital loop. Felt great after I got moving so I through in some strides near the end. Felt smooth and springy tonight.

5 x 15 sec strides

Monday Apr 22, 2019 #

6 AM

Run 30:00 [3] 3.3 mi (9:05 / mi)
slept:6.5 shoes: Grey Pegasus 35

Easy run out Goverment Rd from work.

Body sluggish and sore the first 2 miles. I found my stride as I finished.
12 PM

Stength 1:00:00 [3]

Pauls day 2 routine

Kept weights lighter to be safe.
Added in hand stands to get to an hour.
9 PM

Stength 15:00 [3]

Calf lowers
Heel walk/toe walk 15 lb db

Hamstrings kept cramping throughout the day. Rolled a couple times. Seemed to help.

« Earlier | Later »