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Training Log Archive: MarkW80

In the 7 days ending Oct 18:

activity # timemileskm+ft
  Running6 7:08:56 57.5(7:28) 92.54(4:38) 3679
  Strength & Conditioning3 2:15:00
  Total9 9:23:56 57.5 92.54 3679
averages - sleep:7.6

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Sunday Oct 18 #

10 AM

Running (2hrs Trail) 2:00:00 [3] 16.1 mi (7:27 / mi) +1067ft 7:01 / mi
slept:8.0

Up early this morning and had breakfast and a good stretch off before the long run.
Little tight from lastnights s+c session which went really well i thought.

Set off at 10.00 with the first 4 miles slightly up hill on tarmac path, then onto the trails on the coast.
Undulating run, the weather was perfect for running.

Kept it easy today and went off an effort of around 5-6, felt good throughout the run until around 90 mins where a little tightness and tiredness set in obviously with working past that 90 minute period.

I suppose its just part of the body adapting to running for this long, although tired towards the end I still felt strong when I finished and really enjoying the long runs.

Rehydrate and refuelled afterwards...

Saturday Oct 17 #

10 AM

Running (Easy trails + Hill sprint) 1:09:00 [3] 8.6 mi (8:01 / mi) +622ft 7:31 / mi
slept:8.0

2 circuits of drills to start.

Legs feeling a little tired today but think this is due to runs on the trails been a little hillier than normal, kept it easy on the trails and ran the hill sprints around 50 mins in as that was the only decent hill available around.

Legs actually felt ok on the hill sprints, kept form and upright on them with a walk back recovery.

Ran 20 mins easy trail back home, enjoying the easy trail runs instead of constant roads in the past.

Looking forward to romorrows 2hr long run!
7 PM

Strength & Conditioning 45:00 [3]

S+C Exercises..

Side plank (running) reps:
Right side. 56, 47, 41,
Left side. 54, 46, 43,

Alternate straight leg raise (bridge) reps:
32, 32, 26, (this includes both legs alternating)

Single leg raise (glute bridge knees bent with 7KG ball) reps:
Right leg. 22, 20, 19,
Left leg. 21, 20, 18,

Hamstring curls (medium strength band) reps:
Right leg. 25, 21, 19,
Left leg. 26, 21, 18,

Single leg deadlift (8KG kettlebell) reps:
Right leg. 33, 30, 26,
Left leg. 35, 29, 26

Friday Oct 16 #

5 PM

Running (Easy trails) 52:56 [3] 6.6 mi (8:01 / mi) +500ft 7:29 / mi
slept:7.0

East trails after work, usual loop.
Legs not feeling bad....

Thursday Oct 15 #

3 PM

Running (Easy + 3x5 min hills) 1:07:00 [3] 9.5 mi (7:03 / mi) +870ft 6:29 / mi
slept:6.5

Started the session with 2 circuits of drills,

Easy 20 minute run across the coast on road, legs didn't feel as fresh as I thought they would, maybe due to yesterday's steady run and s+c.

However, got into the 5 minute hill reps and worked hard, probably at a perceived exertion of 9 within the first minute and kept it there until the end of the rep.

Very consistent on all 3 reps, 3 secs difference between all 3. Pretty brutal session effort wise for the 3 reps! On the whole a good hard session and went fairly well on the climb too.

Easy 20 mins back!!

Wednesday Oct 14 #

Strength & Conditioning 45:00 [3]

S+C Exercises..

Side plank (running) reps:
Right side. 48, 40, 33,
Left side. 48, 40, 34,

Alternate straight leg raise (bridge) reps:
35, 33, 23, (this includes both legs alternating)

Single leg raise (glute bridge knees bent with 7KG ball) reps:
Right leg. 16,16, 13,
Left leg. 15, 15, 13,

Hamstring curls (medium strength band) reps:
Right leg. 28, 22, 20,
Left leg. 27, 21, 19,

Single leg deadlift (8KG kettlebell) reps:
Right leg. 25, 25, 23,
Left leg. 25, 24, 23,
4 PM

Running (60 Moderate road) 1:00:00 [3] 9.4 mi (6:23 / mi) +233ft 6:14 / mi
slept:8.0

Started session after work at 4pm with 2 circuits of drills.

Slight breeze so ran home from work via the coast road with a slight tail wind, set out at 6.25s and felt very comfortable from the off. Again, legs felt good and felt as if i was bouncing when running...felt easier than usual.

Had to hold myself back at times as i found myself running at around 6.15 pace, finished the 60 mins and felt good, had a light stretch off and ran 6 sets of stride outs.

legs felt fine on the stride outs, no issues from the hamstring, looking forward to picking it up over the next few weeks now.

Tuesday Oct 13 #

5 PM

Running (Easy muddy xc ) 1:00:00 [3] 7.3 mi (8:13 / mi) +387ft 7:50 / mi
slept:8.0

Sterted off with 2 circuits of drills.,

Ran around the trails and mostly muddy xc fields from home. Fields very muddy and boggy in parts but kept it easy.

Started offf with 2 circuits of drills before running 25 mins easy xc, had a decent stretch off and ran the diagonals at around 3k pace. Grass fairly soft under foot on the diagonals but felt fairly sharp on them with no issues.

Ran for around 30 mins afterwards to make up the hour. Legs feeling fine and no issues.

Monday Oct 12 #

6 PM

Strength & Conditioning 45:00 [3]
slept:8.0

S+C Exercises..

Side plank (running) reps:
Right side. 50, 43, 34,
Left side. 49, 42, 34,

Alternate straight leg raise (bridge) reps:
34, 32, 24, (this includes both legs alternating)

Single leg raise (glute bridge knees bent with 7KG ball) reps:
Right leg. 15,15, 14,
Left leg. 15, 15, 13,

Hamstring curls (medium strength band) reps:
Right leg. 27, 21, 19,
Left leg. 27, 21, 20,

Single leg deadlift (8KG kettlebell) reps:
Right leg. 28, 26, 23,
Left leg. 28, 25, 23,

The glute bridges have now been replaced with single leg ones, which is a much more isolated exercise. This has reduced the maximum reps from 70 alternating to 15 on each leg.

Targeting the glutes much more too.

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