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Training Log Archive: Lottierun

In the 7 days ending May 18:

activity # timemileskm+m
  Run6 4:14:55 26.68 42.94
  Cycle - turbo trainer4 2:00:00
  S&C5 1:10:00
  Stretching4 1:00:00
  Cross trainer1 25:00
  Total16 8:49:55 26.68 42.94
averages - sleep:8.2

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Saturday May 18 #

10 AM

S&C 15:00 [3]
slept:9.0

Illiopsias tilt/stretch hold exercise 2 x 20 each side
Rec fem tilt and hold 2 x 20 each side
Thoracic mobilisation exercises
SIJ mobilisation
Sartorius lunges 2 x 15 each side
Foam roll back
Sartorial side kicks
Hockey ball glute release
Reverse plank 1’
Hamstring bridge on floor- long leg and single legs
11 AM

Cycle - turbo trainer 30:00 [2]

Steady spin to warm up

Run (Grass) 45:00 [2] 5.69 mi (7:55 / mi)
shoes: Pegasus purple

Steady run on grass. Legs felt good and plenty of energy. Had cofffee, toast and a yogurt for breakfast and a gel after cycle and before run. Felt smooth running but sartorious a little tight immediately after run- not painful and eased off but clearly not 100% yet.
Protein shake after run, then lunch was a large plate of couscous with salad. In afternoon had bread, celery and home made hounds plus half a cheese sandwich and dinner was late- pasta with marmite and cheese after coming back from watching the Highgate 10ks. Then had a portion of home made bread and butter pudding.

Friday May 17 #

6 AM

Stretching 10:00 [2]
slept:7.0

Illiopsias tilt/stretch hold exercise 2 x 20 each side
Rec fem tilt and hold 2 x 20 each side
Thoracic mobilisation exercises
SIJ mobilisation
Sartorius lunges 2 x 15 each side
Foam roll back
Sartorial side kicks
Hockey ball glute release
7 AM

Run (Grass/trail/road) 45:00 [2] 5.24 mi (8:35 / mi)
shoes: Pegasus purple

Easy run. Felt a bit tired as took ages to get to sleep. Could feel sartorious at the start- not painful but aware it’s still healing. Had coffee and a fruit yogurt before run.
6 PM

S&C 10:00 [2]

Illiopsias tilt/stretch hold exercise 2 x 20 each side
Rec fem tilt and hold 2 x 20 each side
Thoracic mobilisation exercises
SIJ mobilisation
Foam roll back
Hockey ball glute release
Lower back release
Glute bridges 2 x 6 x 10” each side
Reverse plank

Thursday May 16 #

11 AM

Stretching 10:00 [1]
slept:9.0

Illiopsias tilt/stretch hold exercise 2 x 20 each side
Rec fem tilt and hold 2 x 20 each side
Thoracic mobilisation exercises
SIJ mobilisation
Sartorius lunges 2 x 15 each side
Foam roll back
Sartorial side kicks
Hockey ball glute release

Run (Grass) 45:00 [2] 5.45 mi (8:15 / mi)
shoes: Pegasus purple

Easy run, felt ok, wasn’t struggling and no pain or discomfort. Slightly rainy and swallowed a few flies/gnats.
Had coffee and porridge with banana and Nutella before run but maybe didn’t quite leave long enough as had slight stitch at start of run but went away. Recovery drink after then lunch noodles with mixed veg.
6 PM

S&C 10:00 [2]

Illiopsias tilt/stretch hold exercise 2 x 20 each side
Rec fem tilt and hold 2 x 20 each side
SIJ mobilisation
Foam roll back by
Hockey ball glute release
Russian twists with med ball 3 x 12
Glute bridge 2 x 5 x 10” each side

Banana and coffee beforehand.
7 PM

Cycle - turbo trainer 30:00 [2]

Steady spin. Legs felt good.

Tuesday May 14 #

6 AM

S&C 20:00 [2]
slept:7.0

Illiopsias tilt/stretch hold exercise 2 x 20 each side
Rec fem tilt and hold 2 x 20 each side
Thoracic mobilisation exercises
SIJ mobilisation
Sartorius lunges 2 x 15 each side
Foam roll back
Hamstring bridge 2 x 6 each side
4-point row 2 x 8 x 10kg
Box jumps 3 x 4 x 24”
Step ups 2 x 8 each side
7 AM

Cross trainer (Cyber arc) 25:00 [2]

Steady jog on cubes arc. Felt good, energy good. Sleep was a bit disturbed but felt ok. Coffee and biscuits before session. Recover drink after and overnight oats in office (oats, yogurt, chopped apple, raisins, flaxseeds, pecan nuts).
Small French cake mid-morning.
12 PM

Run (Road) 39:55 [2] 4.22 mi (9:28 / mi)

Easy run with work colleagues whilst networking with a law firm. Very gentle over and leg felt fine. Was nice to do a different run for a change.
Lunch afterwards coucous with celery, cashew nuts, sultanas, spring onion and avocado. Then some grapes. Protein smoothie in afternoon then raw fruit/nut bar. Dinner pasta with a lentil ragou.

Monday May 13 #

6 AM

Stretching 20:00 [2]
slept:7.5

Illiopsias tilt/stretch hold exercise 2 x 20 each side
Rec fem tilt and hold 2 x 20 each side
Thoracic mobilisation exercises
Sartorius side kick with band
SIJ mobilisation
Sartorius lunges 2 x 15 each side
Hockey ball glute release
Foam roll back
Leg drop 3 x 30” each side
glute bridge 2 x 5 x 10"
Reverse plank 1’
7 AM

Run (grass/trail) 27:00 [2]
shoes: Nike Pegasus white

easy run. felt a bit tired and a bit awkward as stiff in top of left leg as yesterday. not painful but just felt things weren't flowing. coffee and banana beforehand and had slept well. had to stop early to give Francesca a lift so finished on treadmill.

Run (treadmill) 13:00 [2] 1.44 mi (9:02 / mi)

3% gradient, leg had loosened or liked the gradient as couldn't feel any awkwardness for this part of the run. recovery drink straight afterwards.

Breakfast 2 x shredded wheat and granola. Late morning had 1/2 grapefruit and 5 Brazil nuts. Lung pasta with artichoke pesto and tomatoes. Protein smoothie in afternoon.

WFH and not stressful today, mostly getting through emails and a few catch up calls.
6 PM

S&C 15:00 [3]

Illiopsias tilt/stretch hold exercise 2 x 20 each side
Rec fem tilt and hold 2 x 20 each side
Thoracic mobilisation exercises
Sartorius side kick with band
SIJ mobilisation
Hockey ball glute release
Foam roll back
Russian twist 3 x 12
Press ups 2 x 8

Cycle - turbo trainer 40:00 [3]

Good soon after work, felt really good and enjoyed zoning out after work. Lots of energy and legs felt good.

Alice of toast with peanut butter afterwards then dinner a carrot and courgette “cake” like a baked frittata with egg and with sunflower and pumpkin seeds plus baked beans.

Sunday May 12 #

12 PM

Stretching 20:00 [1]
slept:9.5

Illiopsias tilt/stretch hold exercise 2 x 20 each side
Rec fem tilt and hold 2 x 20 each side
Thoracic mobilisation exercises
Sartorius side kick with band
SIJ mobilisation
Sartorius lunges 2 x 15 each side
Hockey ball glute release
Foam roll back
Leg drop 3 x 30” each side
glute bridge 2 x 5 x 10"
1 PM

Run (grass/trail) 40:00 [2] 4.64 mi (8:37 / mi)
shoes: Pegasus purple

easy run. hot but enjoyed the run. felt a bit of tightness in left quad high up, not sartorius, further to centre/outside, but hopefully just things settling.

Cycle - turbo trainer 20:00 [3]

fast spin, very hot and worked hard.

had coffee and croissant and banana before training (breakfast out with a friend) and lunch straight afterwards - large plate of pasta with veggie mince and veg.

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