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Training Log Archive: Annelies

In the 7 days ending Feb 7:

activity # timemileskm+m
  Workout4 2:30:00
  Dance practise2 2:00:00
  Walking2 1:20:00 4.04(19:48) 6.5(12:18)
  Dance choreo and improv1 10:00
  Total9 6:00:00 4.04 6.5

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Sunday Feb 7 #

Workout (Dance Strong) 50:00 [3]
shoes: Barefoot

Home workout 2 (2 sets)
SS1:
Renegade row 2 * 10: is weight (hips) supposed to stay the same during the exercise?
Fire hydrant 2 * 10/5/5: are the knees together or hip width apart?
SS2:
Squats 2 * 10: ok, feet slightly outward, butt squeeze, down in stead of forward helps. No pain afterwards.
Scapular push ups: 15 - 10
SS3:
One sided ham/glutes: 2 * 20
Single negative calf raises: 2 * 12 yay
Hip dips: hard! 23 - 30 s
Leg lowers: 2 * 60 s
Spinal twist: 1 * 30 s
Dynamic side split stretch: 2 * 30 small change??? Still tight, but maybe?
Femoral neural glide: 2 * 10
Child pose: 2 * 30 s tight, need to tell my muscles to relax. Feel this slightly higher in my legs than de split stretch
All in all easier than last week mentally.
1 AM

Walking (Dance Strong en sneeuw) 50:00 [3] 4.0 km (12:30 / km)
shoes: Walking shoes

By the end I felt my knees (only a bit). Doesn't usually happen when walking. Maybe the previous workout? Or walking in the snow?
5 PM

Dance choreo and improv (Struggle to Strength) 10:00 [2]
shoes: Barefoot

Very short, don't remember how long. Only adding this to write down my knees were hurting a bit. Afterwards as well with certain movements (crouching to fill the washing machine, walking up stairs).

Saturday Feb 6 #

9 AM

Workout (Dance Strong) 45:00 [3]
shoes: Barefoot

Live workout replay 3
Suggestive move: Feel this less in my glutes and more in my sides.
The circle session was really hard, in a good way though. Feel it mostly in the side of the butt.
I feel the side step squats in my lower back, but in a better way than usual, not as if it's caving in, but rather getting stronger.

Thursday Feb 4 #

Walking (Met Mariska) 30:00 [3] 2.5 km (12:00 / km)
shoes: Walking shoes

7 PM

Dance practise (Buikdans) 1:00:00 [3]
shoes: Barefoot

Wednesday Feb 3 #

12 PM

Workout (Dance Strong) 25:00 [3]
shoes: Barefoot

Home workout 1 (2 sets)
Boat difficult, dynamic side split stretch as well. Nothing new there. :)
Overall this workout is very doable and it feels like it fits my schedule well.

Monday Feb 1 #

Dance practise (Modern lyrical) 1:00:00 [3]
shoes: Barefoot

12 PM

Workout (Dance Strong) 30:00 [3]
shoes: Barefoot

Prerecorded workout 2
Easier than personalised weekend program yesterday. Feel my lower glutes from yesterday. :)
Also: tried single negative calf raises in the morning: 10 each. :)

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