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Training Log Archive: mpembery

In the 7 days ending Feb 9:

activity # timemileskm+m
  Strength and Conditioning5 3:05:00
  Stretching/Rolling6 2:35:00
  Running (Path)3 2:17:31 15.31(8:59) 24.64(5:35) 255
  Cycling - Spin4 1:45:00
  Total17 9:42:31 15.31 24.64 255

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MoTuWeThFrSaSu

Sunday Feb 9 #

3 PM

Strength and Conditioning 1:00:00 [2]

Lots of ankle mobility and stengthening followed by a boxing work out with some planks in between. Good stuff and just giving my legs and glutes a rest for once!!
5 PM

Stretching/Rolling 25:00 [1]

nicely stretched and loose now

Saturday Feb 8 #

8 AM

Running (Path) 45:31 [2] 7.54 km (6:02 / km) +79m 5:44 / km
shoes: Salomon Speedcross 5

Run and then a little bit of o around the lakes. It was super easy, so read a JWOC map at the same time. Annoyingly, my left knee does now actually hurt. I'm not sure why. its not bad at all and will be fine tmrw, but needs to be monitored
4 PM

Stretching/Rolling 30:00 [1]

Did about an hour of stretching and foam rolling and now my knee feels better :)

Friday Feb 7 #

8 AM

Cycling - Spin 30:00 [1]

Shaking it all out :)
9 AM

Strength and Conditioning 25:00 [2]

a range of box jumps, jump split quats, and normal band stuff
9 PM

Stretching/Rolling 20:00 [1]

moving into the o-training period from tmrw, now that the running foundation has been built

Thursday Feb 6 #

8 AM

Running (Path) 1:00:00 [2] 10.1 km (5:56 / km) +126m 5:36 / km
ahr:152 max:178 shoes: Salomon Speedcross 5

Really tough across the fields, but a lot of fun and lovely morning. So paranoid about injury that i cut the run short as my leggings made my right knee feel tight, only for me to realise after aha :)
9 PM

Stretching/Rolling 30:00 [1]

Focus in quads again

Wednesday Feb 5 #

8 AM

Cycling - Spin 30:00 [1]

easy after nto making time to stretch yday
9 AM

Strength and Conditioning 30:00 [2]

Standard glute and hip strengthening, with he introduction of some plyometrics, which I hope to build on
8 PM

Stretching/Rolling 25:00 [1]

Planned lots of training for myself today which is good :)

Tuesday Feb 4 #

8 AM

Cycling - Spin 15:00 [1]

Warm up for the run

Running (Path) 32:00 [5] 7.0 km (4:34 / km) +50m 4:25 / km
ahr:163 max:199 shoes: Adidas Ultraboost 19

1km Up 1km Down
5km in 19:42 run continuously, with alternating km speeds with targets of 3:40 and 4:20, roughly +- 10% of 5km pace, managed: 3:32, 4:14, 3:39, 4:20, 3:57
Really hard and would like to be a lot quicker rn, but this is where I am at so now just need to keep improving
9 AM

Strength and Conditioning 30:00 [2]

3 reps of the normal core circuit

Monday Feb 3 #

8 AM

Cycling - Spin 30:00 [1]

Easy stretch of the now unsuprisingly tight calves
9 AM

Strength and Conditioning 40:00 [2]

Glute and hip strength, adding a few new excercises from my recently created s+c database
8 PM

Stretching/Rolling 25:00 [1]

My calf's are still quite sore :)

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