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Training Log Archive: Torzi Runs

In the 7 days ending Apr 13:

activity # timemileskm+m
  Yoga 10 7:45:00
  Running 2 1:50:00 11.43(9:37) 18.4(5:59) 229
  Swimming 3 1:33:00 2.49(37:25) 4.0(23:15)
  Strength + Conditioning3 1:00:00
  Gym Bike 3 55:00 15.66(3:31) 25.2(2:11)
  Spinning 1 45:00 13.67(3:18) 22.0(2:03)
  Total19 13:48:00 43.25 69.6 229
averages - rhr:49

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Saturday Apr 13 #

Note
(injured) (rest day)

Tight/sore/bruising hip! Ah! oh dear.
But remaining mindful - pain passes but faith heals.
Went on a nice long walk to get my steps done <3.
10 AM

Yoga 20:00 [2]

Madeleine Shaw - yoga for strong butt.
5 PM

Yoga 1:15:00 [3] ***

Really good Hatha yoga class - all focused on hip opening - very good - one of the best I have ever done.

Hip very tight and sore! Staying positive.

Friday Apr 12 #

Note
rhr:50 (injured)

Little hip pop on the right side in the night - noting for patterns.
Obviosuly frustrating, but I am learning how to cope with these so much better and listen to my body fully. I have no pressure coming up and just need to remain strong and mindful. I CAN DO THIS.

Note
(injured)

Followed the gym session with a lot of stretching out the hip - really proud that I managed such a decent session considering - it is ALL about positivity and listening to what your body is telling you. Pain passes!
10 AM

Yoga 20:00 [2]

Madeleine Shaw - Yoga for energy.
11 AM

Gym Bike 20:00 intensity: (5:00 @2) + (12:00 @3) + (3:00 @4) 8.85 km (2:16 / km)

Session 1 on the bike:
5 min warm up
15 x (20s all out, 40s recover)
12 PM

Strength + Conditioning 25:00 [3]

Session 4/6:
Core/Adductor/Glute Work:
Floor Work:
3 x 30s High Plank holds.
3 x 8 Glute Bridges with resistance band.
3 x 8 Side Lying Leg raise on each leg with resistance band.
12 Fire Hydrants on each side.
12 donkey kicks on each side.
12 single leg glute bridges on each side.
Standing Work:
3 x Crab Walks with resistance band (8 steps there and back).
Walking lunge 12 each way.
Reverse lunge slide 6 on each leg x 3.
Sideways lunge slide 6 on each leg x 3.
2 x 30s balances on each leg eyes closed/eyes open.
Sitting Work:
3 x 30s Pilates Ring hold.
3 x 30s Pilates Ring extended hold.
2 x 30s hip flexor hold each leg.
Strength Circuit:
3 x 8 Squats
3 x 8 Deadlifts

Gym Bike 20:00 intensity: (10:00 @2) + (10:00 @4) 8.85 km (2:16 / km)

Bike Session 2:
5 min warm up
(1 min climb, 30s sprint, 30s recover) x 5
5 min cool down
1 PM

Swimming 15:00 [2] 0.5 km (30:00 / km)

Was meant to do my long swim session today but I forgot my goggles and hat! Think this was a blessing in disguise because my hip was better suited to the bike for today I think - will do the swim instead of the run tommorow - me and Julia decided against a run tommorow due to it being on road - there is no pressure <3.
In the pool I just did 500m of mixed kick, sculling, head up frontcrawl and breastroke (wont do this again! it irriated the hip when I though it might open it up!).
5 PM

Yoga (Tai Chi) 1:00:00 [2]

Tai Chi yoga class - fun! Some positions not amazing considering the hip pop but good to get movement - have managed a ton today! These days don't have to be bad days - live life to the best of your ability!

Thursday Apr 11 #

10 AM

Running 50:00 intensity: (30:00 @2) + (20:00 @4) 8.35 km (5:59 / km) +120m 5:35 / km
ahr:164 max:190 rhr:50

Run with Becky down in La Chabre - felt very tired and sluggish today but got it done. Quite conscious of the pain in my right heel/ankle - think it is due to roads and returning to training so not too worried but just keeping an eye on it and listening to my body - and most importantly being sensible and strong!
10 min easy warm up jog, 10 x (2 min run, 1 min jog), 10 min easy cool down jog.
5 PM

Yoga (Hatha ) 1:15:00 intensity: (55:00 @2) + (20:00 @3)

Lovely Hatha yoga sequence class - good hard work but very relaxing!

Wednesday Apr 10 #

11 AM

Yoga 20:00 [2] ***

Madeleine Shaw - yoga for core.
12 PM

Gym Bike 15:00 [3] 7.5 km (2:00 / km)

Quick warm up burn for my strength + conditioning rehab session.

Strength + Conditioning 25:00 [3]

Session 3/6:
Core/Adductor/Glute Work:
Floor Work:
3 x 30s High Plank holds.
3 x 8 Glute Bridges with resistance band.
3 x 8 Side Lying Leg raise on each leg with resistance band.
12 Fire Hydrants on each side.
12 donkey kicks on each side.
12 single leg glute bridges on each side.
Standing Work:
3 x Crab Walks with resistance band (8 steps there and back).
Walking lunge 12 each way.
Reverse lunge slide 6 on each leg x 3.
Sideways lunge slide 6 on each leg x 3.
2 x 30s balances on each leg eyes closed/eyes open.
Sitting Work:
3 x 30s Pilates Ring hold.
3 x 30s Pilates Ring extended hold.
2 x 30s hip flexor hold each leg.
Strength Circuit:
3 x 8 Squats
3 x 8 Deadlifts
1 PM

Swimming 28:00 [3] 1.25 km (22:24 / km)

Warm up: 200m swim, 200m pull/kick.
Set: 6 x 100m swim @ 15s rest.
2 x 40m sprints.
Cool down: 200m choice.
6 PM

Spinning 45:00 [4] 22.0 km (2:03 / km)

Great spin session @ Wholey Cow - got a great sweat on! Included hills, sprints, press ups and more!

Strength + Conditioning 10:00 [3]

Quick core burn after the spin class.

Tuesday Apr 9 #

10 AM

Running 1:00:00 intensity: (6:00 @1) + (36:00 @3) + (18:00 @4) 10.05 km (5:58 / km) +110m 5:40 / km
ahr:163 max:183 rhr:48 shoes: Brooks Pink Shoes

Big run in La Chable, the village down the bubble lift from Verbier!
I hadnt run here before so it was a little bit of an exploring run (pretty hilly!) - but I found a decent track a few km away from the village so played with that a bit then ran back. Really impressed with my legs on this run - they were fine! Only noticed a little tenderness in my right ankle/achilles in the last km but apart from that all good. I am going to continue my daily exercises for me feet/ankles as long as necessary as it takes little time and then need tending to! Feeling fitter and lighter and will continue to become more so! <3
For this run: (run 9 mins, walk 1 min) x 6 - so a long session - the longest yet!
3 PM

Yoga 20:00 [2]

Madeleine Shaw video - yoga for anxiety.
5 PM

Yoga (Yin) 1:20:00 [1]

Yin Yoga Class - basically 1.5 hours of meditation :O <3

Monday Apr 8 #

10 AM

Yoga 20:00 [2] **

Morning Madeleine Shaw - yoga video for confidence.
12 PM

Swimming 50:00 [3] 2.25 km (22:13 / km)

20m pool so I worked in 200m sets (10 lengths instead of 8).

200m swim.
400m pull/kick.
200m drills.
200m head up/swim.
200m back/swim.
200m fly/swim.
400m swim.
8 x 40m sprints.
200m cool down choice.
5 PM

Yoga 1:15:00 [2] ****

Super long yoga class for hips and hamstrings @ Wholey Cow.

Sunday Apr 7 #

Note
rhr:48 (rest day)

Resting today due to traveling/unpacking and settling into the chalet. I have a huge week of great training and mindfulness ahead this week so I am super excited. <3

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