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Training Log Archive: stoppa

In the 7 days ending Apr 20:

activity # timemileskm+m
  Running11 7:52:30 65.24(7:15) 105.0(4:30)
  Pool1 45:00 2.8(16:06) 4.5(10:00)
  Biking1 20:00 1.24(16:06) 2.0(10:00)
  Total13 8:57:30 69.28(7:45) 111.5(4:49)

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Saturday Apr 20 #

10 AM

Running 1:00:00 [3] 13.33 km (4:30 / km)

Pre act, 60 minute run, hip mobility, drills, strides, strength x and stretching with rolling after.
Solid run, the first half was a grind, later felt pretty smooth.
8 PM

Running 15:00 [3] 3.33 km (4:30 / km)

15 minute shake out with stretching afterwards, nice easy and made the legs feel better after the start.

Friday Apr 19 #

6 AM

Running 20:00 [3] 4.44 km (4:30 / km)

Easy 20 minute bop shakeout.
8 PM

Running 17:00 [3] 3.78 km (4:30 / km)

First run at altitude, was pretty tough, went a bit hard.

Thursday Apr 18 #

8 AM

Running 30:00 [3] 6.67 km (4:30 / km)

Pre act, 30 minute barefoot run, hip mobility, weights, stretch and roll.
Solid morning workout overall.
5 PM

Running 15:00 [3] 3.33 km (4:30 / km)

Warm up with the kids I coach.
8 PM

Running 50:00 [3] 11.11 km (4:30 / km)

50 minute solo run pretty easy.

Wednesday Apr 17 #

10 AM

Running 55:00 [3] 12.22 km (4:30 / km)

Pre act, 10 minute warm up, tempo warm up loop in 10:28, 5 minute active, 2x (4x300m with 30 second recovery) 90 sec between each set, warm up loop at tempo in about 10:25, 15 minute cool down, hip mobility, strength x, stretching and icing later.
Pretty tough workout today, the 300’s were tough, the last one took a lot to keep the legs going and keep up. Stayed strong and pushed through.

Tuesday Apr 16 #

6 AM

Pool 45:00 [3] 4.5 km (10:00 / km)

Pre act, 6 minute swim and kick, drills, 2x (4x90 sec hard running a’s), deep water run, hip mobility, drills, strides, partner med ball and stretch.
12 PM

Running 1:00:00 [3] 13.33 km (4:30 / km)

60 minute solo bop, very slow.

Monday Apr 15 #

10 AM

Biking 20:00 [3] 2.0 km (10:00 / km)

Went for a ride on the bike this morning.
4 PM

Running 1:00:30 [3] 13.44 km (4:30 / km)

Pre act, 20 minute warm up, into 20 minutes of 1:45 steady 15 sec surge, then 20:30 cool down, hip mobility, weights, stretch, roll and ice.
Not the greatest workout today, had to go for most of it, was trying to focus on being competitive and on being smooth.

Sunday Apr 14 #

9 AM

Running 1:30:00 [3] 20.0 km (4:30 / km)

Pre act, 90 minute run, drills, hip mobility, individual medicine ball, stretch, roll and ice.
The run was a grind today, felt pretty blah.

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