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

Training Log Archive: mezzacanezza

In the 7 days ending Nov 24:

activity # timemileskm+m
  60 sec hill reps1 1:20:04 9.48(8:27) 15.25(5:15) 98
  Easy run and 6 stride outs1 1:14:02 8.5(8:43) 13.68(5:25) 60
  Easy run and 4 stride outs1 1:13:28 7.87(9:20) 12.66(5:48) 285
  S&C1 1:05:00
  Easy run1 1:01:51 7.26(8:31) 11.68(5:18) 12
  moderate run1 1:00:01 8.28(7:15) 13.32(4:30) 35
  Unspecified1 49:48 6.9(7:13) 11.1(4:29) 209
  Recovery massage1 45:00
  Total8 8:29:14 48.27 77.69 699
  [1-5]7 7:44:14
averages - sleep:8.5

«»
3:10
0:00
» now
MoTuWeThFrSaSu

Sunday Nov 24 #

9 AM

Easy run and 4 stride outs 1:13:28 [2] ** 12.66 km (5:48 / km) +285m 5:13 / km
slept:7.2 shoes: fujitrabuco pro

Easy run with friends on trail. The legs felt better than I expected as I was feeling quite tight before starting. I didn't feel amazing though.

I thought I had slightly tweaked my calf easy running to the uber to get me to where I was meeting the guys.. but thankfully it didn't prove to be an issue on the run!

I woke up at 4.30am today and couldn't get back to sleep. Very tired now at 4pm.

Friday Nov 22 #

7 AM

Unspecified race 49:48 [5] 11.1 km (4:29 / km) +209m 4:06 / km
slept:7.5 shoes: fujitrabuco pro

I had to work very hard but all was fine. Top of hamstrings a little tender after the race.

I got a 30 min massage when back i got back to dubai. Conscious of the being on a flight and traveling for 15 hours or so in middle of night the next morning.

Thursday Nov 21 #

6 AM

Easy run 1:01:51 [2] 11.68 km (5:18 / km) +12m 5:16 / km
slept:7.5 shoes: kayano 26

60 easy then 2 diagonal type stride outs essentially.

I didn't read what I was to do properly so messed up the session.

Not sure what I am feeling but pretty tired and lethargic. My easy runs don't feel as easy as they did last week!

Wednesday Nov 20 #

8 AM

Easy run and 6 stride outs 1:14:02 [2] 13.68 km (5:25 / km) +60m 5:18 / km
slept:10.0 shoes: fujitrabuco pro

all fine today. legs felt a little heavy

cloudy day with rain on its way but it was pretty humid as a result - 74% humidity.

Tuesday Nov 19 #

8 AM

60 sec hill reps 1:20:04 [3] 15.25 km (5:15 / km) +98m 5:05 / km
slept:9.3 shoes: dynaflyte 3

Today was a bit of a battle physically and mentally. Keeping things easy in the warm up and cool down felt a bit of a struggle. It was pretty hot also.. 26-30 degrees.

3.45 - 4.00 min/k pace on the hill reps. These were actually fine and I felt mentally and physically best whilst doing them and the recovery jogs! (the warm up and cool down were more of a struggle... maybe the heat from the sand or something??)

I did the session on a different hill to last week though, this one was maybe 1-2% less steep and I was doing them a lot faster last week.
1 PM

Recovery massage 45:00 [0]

recovery massage
4 PM

S&C 1:05:00 [2]
shoes: kayano 26

mobility
glute band at shins walks, banded knee drives holding onto the wall 12 each leg x 2 sets

reverse lunge into hop 10 each leg 3 sets

nordic hamstring falls x 8
plank roll outs on ball 45 sec (3 sets)

sled push slow controlled one way and fast turnover back (x2)
dead bugs with ball squeeze x12 (2 sets)

Monday Nov 18 #

7 AM

moderate run 1:00:01 [4] 13.32 km (4:30 / km) +35m 4:27 / km
slept:9.24 shoes: dynaflyte 3

I felt fine today on this run. A few ups and downs in energy and niggles but generally comfortable at this moderate effort level.

Road pavements was the terrain today. Nothing really substantial enough to report.

« Earlier | Later »