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Training Log Archive: mpembery

In the 7 days ending Jan 19:

activity # timemileskm+m
  Swimming4 2:45:00 0.47 0.75
  Running (Path)4 2:15:53 15.98(8:30) 25.72(5:17) 183
  Strength and Conditioning4 2:15:00
  Stretching/Rolling5 2:10:00
  Total17 9:25:53 16.45 26.47 183

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Sunday Jan 19 #

11 AM

Running (Path) 25:02 [3] 5.63 km (4:27 / km) +46m 4:16 / km
ahr:147 max:164 shoes: Adidas Ultraboost 19

Such a beautiful day and cos all the trails were frozen, just took the road shoes out. Just let my legs run at whatever speed they wanted throughout and turned out to be tempoish pace (considering it wasn't road and the gates etc.) views so good and weather amazing, loving it. Ran yday too and knee good (though above the knee the muscles seems a little sore unless it is warmed up over the last few days)
12 PM

Strength and Conditioning 15:00 [1]

Easy core
1 PM

Swimming 30:00 [3]

3* (100m swim then 100m aquajog) defo getting better
8 PM

Stretching/Rolling 30:00 [1]

Saturday Jan 18 #

11 AM

Running (Path) 30:00 [1] 5.0 km (6:00 / km)
shoes: Salomon Speedcross 5

no idea how far i ran really dont care, how long for cos y watch was dead and was in a group of 8, lots of fun tho
1 PM

Swimming 50:00 [3]

lots of fun, 400m at 3:00/100m, kinda slow but improving so much

then 400m aquajogging and 200m more swimmmimninmimimining
5 PM

Strength and Conditioning 20:00 [1]

hip and glute
8 PM

Stretching/Rolling 20:00 [1]

hopefully today slightly makes up for a few days rest but need to do more s+c

Friday Jan 17 #

Note
(rest day)

loads of deadlines today so took some time off

Thursday Jan 16 #

8 AM

Swimming 45:00 [3] 0.75 km (1:00:00 / km)

350m swim, 300m aquajogging, (25 hard, 25 easy), 100m swim

Wednesday Jan 15 #

8 AM

Running (Path) 37:56 [1] 7.0 km (5:25 / km) +88m 5:06 / km
ahr:160 max:175 shoes: Salomon Speedcross 5

Easy 7km, everything still feels fine, but will break till saturday then also run sunday. HR is high, but guess that's fine. Running on lovely grassy (and not too muddy) fields so perfect for easy days
5 PM

Stretching/Rolling 30:00 [1]

some yoga, my knee is fine, but felt it once or twice, when football caoching, but not too worried

Tuesday Jan 14 #

8 AM

Swimming 40:00 [2]

Standard session, feel like my swimming is improving which is good
5 PM

Strength and Conditioning 50:00 [3]

25 mins glutes and hips. 25 mins boxing workout, with 1kg weights (cos I have feeble arms ;)
10 PM

Stretching/Rolling 25:00 [1]

Monday Jan 13 #

8 AM

Running (Path) warm up/down 7:15 [1] 1.08 km (6:43 / km)
shoes: Salomon Speedcross 5

Running (Path) warm up/down 14:33 [1] 2.01 km (7:14 / km)
shoes: Salomon Speedcross 5

Running (Path) tempo 21:07 [5] 5.0 km (4:13 / km) +49m 4:02 / km
ahr:175 max:185

5km Effort

Did sub 20 at HR 136 last April on the same route, so was hoping to be a bit closer to that, but ultimately it was very muddy and wet today and I haven't been training anywhere near as much. A good starting point to increase training from. I think I am cautious to do too much cos of injury risk, but I'm putting the s+c work in, so I just need to sensibly commit now
6 PM

Strength and Conditioning 50:00 [2]

hips and glutes then 10 mins core
9 PM

Stretching/Rolling 25:00 [1]

Knee is slightly tight, so just need to role quads more in future. And I mean like barely noticable

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