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Training Log Archive: morgrim

In the 7 days ending May 16:

activity # timemileskm+ft
  Run5 6:09:39 42.0(8:48) 67.59(5:28)
  Total5 6:09:39 42.0(8:48) 67.59(5:28)

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Sunday May 16 #

(rest day)

Did a 10 mile road ride

Saturday May 15 #

Run 2:00:00 [2] 12.5 mi (9:36 / mi)

Long-ish run on trails trying to re-trace the old URR course (and then had to run home on pavement). Everything feels fine.

Friday May 14 #

(rest day)

Recovery and relax

Thursday May 13 #

Run 1:04:00 [3] 6.2 mi (10:19 / mi)

Another recovery run (Cascades trails) w Eric. Shin splints getting better. Quad hurts more than yesterday.

I'll just note that I stretch and foam roll and ice every night of the week. Started adding more protein and calories as I'm leaning out more than I probably should be.

Wednesday May 12 #

Run 49:15 [2] 5.5 mi (8:57 / mi)

Recovery Run - Left shin splint hint is coming back. Left quad is pretty sore. Felt fine running though. Compression sleeves really help with the shin

Tuesday May 11 #

Run 32:41 [5] 5.0 mi (6:32 / mi)

Time trial w Kip on the bike. Learned to slowly lay on the juice but not hold back a reserve sprint. I really like the cue "Relax the face, keep the shoulders low, increase the arm swing" you can see my pace spikes up and down when I forget and remember.

Strategy must be......controlled and smooth -> first 5 miles (with room to adjust for a fast start...if you go out of the gate too fast, it's okay to slow down to reasonable pace) -> 5-7.5 layer on the speed gently -> 7.5-10 Giv'r shit, shoulders down, strong arms, relaxed face, 2 breaths a stride.

Run 37:00 [3] 4.8 mi (7:42 / mi)

Warm up and Cool down were way faster than expected (which is a good sign)

Monday May 10 #

Run 1:06:43 [2] 8.0 mi (8:20 / mi)

Slow run Monday. Actively trying to force myself to go slow.

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