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

Training Log Archive: Danshaw88

In the 7 days ending Jan 18:

activity # timemileskm+m
  Turbo session4 5:26:00
  X-trainer3 3:00:04
  Strength tx3 2:10:00
  Total7 10:36:04

«»
1:50
0:00
» now
SuMoTuWeThFrSa

Saturday Jan 18 #

Turbo session 1:28:00 [3]
ahr:127 max:173

20’ easy 12x2’ efforts with 2’ rec. 20’ easy

The first few efforts felt ok and then the next few felt really good the last 6 felt really hard but in an enjoyable way. Really push hard on the final 2 efforts but made sure I kept my recoveries easy in between.

Friday Jan 17 #

X-trainer 1:00:01 [3]
ahr:114 max:127

XT 60’

Felt good moving well much improved from yesterday. Legs felt fresh.

Tried the recipe you sent was really nice.

Strength tx 50:00 [3]

3x20 deadbugs
3x20 hand to feet ball pass
2x15 windwipers
3x45’ side adductor plank (each side)
3x20 donkey kicks
3x15 single leg hip bridge - Each side
1x reverse plank
3x side planks running style each side
1x10 windmills
2x 12 Hip thrusts (20 kg bag on lap)

Tried a few extra things with weight too
2x10 16kg kettlebell swings
2x10 straight leg deadlift 20kg
1x10 upright row (not sure what the weight was)
2x10 single leg leg press (not sure what the weight was)

Thursday Jan 16 #

Turbo session 1:15:00 [3]
ahr:116 max:157

20’ easy 5x5’ with 2’ recovery 20’ easy

Felt tough tonight. Legs heavy and feeling hard. Was glad to get the session done not one of my finest.

Wednesday Jan 15 #

X-trainer 1:00:02 [3]
ahr:112 max:129

60’ XT alternating direction every 10’

Felt fine on the XT machine moving well and the legs feeling fresh.

Strength tx 40:00 [3]

3x20 deadbugs
3x20 hand to feet ball pass
3x45’ side adductor plank (each side)
3x20 donkey kicks
3x15 single leg hip bridge - Each side
1x reverse plank
2x12 Bulgarian split squat each side
3x side planks running style each side
1x10 windmills
3x10 Hip thrusts (20 kg bag on lap)

Tuesday Jan 14 #

Note

0630
70g fresh Tesco rye and spelt bread (162cals)
1/2 tin of baked beans (136 cals)
1x nespresso coffee and splash of almond milk.

1230
Same dinner as yesterday

1700
20g pecans
1 medium banana

2000
2xpitta (300 cals)
100g smoked tofu (137 cals)
50g mixed leaf lettuce
2 (140g) flat mushrooms
50g steamed beetroot
70g mini peppers
90g avocado

1x200g Greek style alpro soya yoghurt
25g milled linseed
80g blueberries
20g whole oats

Turbo session 1:15:00 [3]
ahr:123 max:163

20’ easy - 5x5’ effort 2x’ recovery - 20’ easy

Felt tough tonight but in a good way. Still waiting to hear back from mr Rogers so no running yet.

Monday Jan 13 #

Note

0630
2x crumpets (202cals)
30g peanut butter
4 strawberries
100g alpro yoghurt (42cals)
20g pulsin protein powder (78cals)
1x nespresso Columbia’s coffee splash of almond milk

1200
Coconut latte (62cals)
Quinoa salad
50g dry quinoa
20g Brazil nuts chopped
20g macadamia nuts
30g mixed salad leaves
100g cherry tomatoes
Pinch of salt and 1tspn olive oil

200g watermelon flesh (66 cals)

1700
Medium banana
30g pecans

1900
100g smoked tofu (137 cals)
90g brown basmati rice
60g grated raw carrot
50g mixed leaf lettuce
2 flat mushrooms
50g steamed beetroot
80g mini peppers

200ml alpro Greek style yoghurt (136cals)
30g grape nuts

X-trainer 1:00:01 [3]
ahr:112 max:128

60’ XT alternating direction10’

Felt good and moving well. The legs seem to feel in good shape and well recovered from yesterday.

Strength tx 40:00 [3]

3x20 deadbugs
3x20 hand to feet ball pass
2x15 windwipers
3x45’ side adductor plank (each side) felt tough tonight
3x20 donkey kicks
3x15 single leg hip bridge - Each side
1x reverse plank
2x12 Bulgarian split squat each side
3x side planks running style each side
1x10 windmills
2x 12 Hip thrusts (20 kg bag on lap)

Sunday Jan 12 #

Note

0730

Pulsin 30g energy protein powder (117cals)
70g grape nuts (245cals)
200g unsweetened almond yoghurt (84cals)
70g fresh blueberries
20g macadamia nuts
1x nespresso and almond milk

1230
2xcrumpets (202cals)
1/2 tin of Heinz beans (136 cals)
85g avocado flesh
5g nutritional yeast
Co op salt and pepper nuts (38g pack 197 cals)

1500
1medium plum
30g grape nuts 100ml almond milk

1700
Kind bar coconut and almond (180cals)

1900
2vegan heck breakfast sausages (112 cals)
90g brown basmati rice
140g courgette
30g chard
80g green pepper
150g mushrooms
4g fresh coriander
1/2 Tsp dried herb de Provence
Sautéd in a tsp of coconut oil

30g macadamia nuts

Turbo session 1:28:00 [3]
ahr:126 max:170

20’ easy - 12x2 effort with2’ recovery - 20’ easy

Working hard today and really pushing it on the efforts. Felt good through out and happy.

20’ in the sauna mid afternoon

« Earlier | Later »