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Training Log Archive: Lottierun

In the 7 days ending May 25:

activity # timemileskm+m
  Run6 5:23:31 39.54(8:11) 63.63(5:05)
  Cycle - turbo trainer4 2:00:00
  Stretching7 1:15:00
  S&C3 40:00
  Total14 9:18:31 39.54 63.63
averages - sleep:8.3

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Saturday May 25 #

11 AM

Stretching 15:00 [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
Russian twist 2 x 12 with med ball
Press ups x 10
Reverse plank 45”
Glute bridge 6 each side
Hamstring bridge 6 each side

Run (Road/trail/grass) 1:00:00 [2] 6.86 mi (8:45 / mi)
shoes: Nike Pegasus white

Easy run first 10 mins with Francesca so extra slow but I think it was actually helpful because I had no Sartorius stiffness at all throughout the run. It felt like I had really turned a corner today. I felt so much smoother and less worried about any residual stiffness in my hip area. Had a slice of toast with jam and a banana with coffee before the run and a recovery drink afterwards. Had lunch soon after which was a large frittata with Cavo Nero plus a tomato and avocado salad.

Friday May 24 #

6 AM

Stretching 10:00 [1]
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 15 each side
Hockey ball glute release

Run (Road/trail) 54:49 [2] 6.37 mi (8:36 / mi)
shoes: Nike Pegasus white

Easy run before work. Early so took me a while to wake up and get into it but was good when I did. Sartorius a little stiff at the start then fine. Had coffee and a small banana before the run and a recovery drink afterwards.

Wednesday May 22 #

12 PM

Stretching 10:00 [1]
slept:11.5

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
1 PM

Cycle - turbo trainer 30:00 [2]

Steady spin. Felt ok, slept well but apparently needed a lot of sleep. Switched my work days this week due to training course on Thursday and a meeting Friday so off today. Shredded wheat, sultanas and pecan nuts for my late breakfast. Felt decent on the spin.
6 PM

Run (Grass) 45:54 [2] 6.47 mi (7:06 / mi)
shoes: Nike Pegasus white

Easy run. Quite tired, legs a bit heavy after massage and got stuck in a lot of traffic driving home so took much longer. Just went slowly to keep the effort easy tonight. Had banana before going out. And dinner afterwards was 11/2 jacket potatoes with baked beans and grated cheddar.

Tuesday May 21 #

7 AM

Stretching 10:00 [3]
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
SIJ mobilisation
Sartorius lunges 2 x 15 each side
Foam roll back
Sartorial side kicks
Hockey ball glute release

Cycle - turbo trainer 30:00 [2]

6 PM

S&C 10:00 [3]

Illiopsias tilt/stretch hold exercise 2 x 20 each side
Rec fem tilt and hold 2 x 20 each side
SIJ mobilisation
Hockey ball glute release
Hamstring bridges 5 x 10” each side
Reverse plank 1’

Run (Grass/trail) 57:44 [2] 6.94 mi (8:19 / mi)

Easy run- joined up with my old group for warmup and then accompanied one of the older ladies for her grass intervals, which were not fast and I was chatting throughout . Leg felt fine and really enjoyed having the company.

Slept okay but was a bit tired on waking had coffee and two plain biscuits before morning cycle and breakfast afterwards which was cornflakes and granola. For lunch I had two slices of toast with cheese followed by some chopped pineapple. In the afternoon I had a large banana, but started to feel quite sick again towards the end. Had an energy gel before my evening run and that was fine and afterwards had the rest of the protein smoothie I had made and not finished yesterday. Work was very chilled today less stressful than yesterday so didn’t feel mentally tired by the evening run and felt really energetic. Dinner after training was home-made vegetarian Bolognese with lots of pasta followed by a rhubarb yoghurt.

Monday May 20 #

7 AM

Stretching 10:00 [1]
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
SIJ mobilisation
Sartorius lunges 2 x 15 each side
Foam roll back
Sartorial side kicks
Hockey ball glute release

Cycle - turbo trainer 30:00 [2]

Steady spin, legs felt good. Coffee and banana beforehand. Protein smoothie (1/2) afterwards then had trouble eating my breakfast a bit later (2 shredded wheat and granola) and had to leave it and come back to it later. Same issue at lunch, I felt full and quick nauseous half way through my noodles with tofu and broccoli and didn’t finish. Had other 1/2 protein smoothie and managed 2 biscuits late afternoon.
5 PM

Stretching 10:00 [1]

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
Hockey ball glute release
Lower back release
Glute bridges 5 x 10” each side
6 PM

Run (Grass ) 50:00 [2] 6.05 mi (8:16 / mi)
shoes: Nike Pegasus white

Easy run after work. Felt pretty tired mentally and a bit lacking in energy but leg felt good after first bit where it was a bit stiff as usual. Stopped at gym before last 15 mins.
7 PM

S&C 15:00 [3]

Box jumps 3 x 4 x 24”
Overhead press 20kg bar 3 x 4
Calf raise off step in smith machine 12 x 30kg and 12 x 40kg
Swiss ball alphabets 2 x 45”
Russian twist 5kg 2 x 12 quick movement
Step ups 2 x 8 each leg

Sunday May 19 #

8 AM

Stretching 10:00 [1]
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
9 AM

Run (Trail, grass, road) 55:04 [2] 6.85 mi (8:02 / mi)
shoes: North Face Flight Vectiv

Easy run up in the park, sticking to trails and grass wherever possible which was most of the way. So enjoyed a different run though slightly miscalculated route and ended up doing an extra 5 mins to get back to the car - leg was a bit stiff at the start but massively eased up after 20 mins and was an enjoyable run. Beautiful day, getting warmer but not too hot for an easy run and plenty of up and down in this route. Some grass sections were slow as the mud has dried in big divots so took it slowly as afraid of twisting an ankle. Plenty of energy and finally feeling a bit fitter. Slept well but not long due to getting to bed late but had a nap in the afternoon (2hours). Out of bananas so had mango with 2 biscuits and a coffee before run, recovery drink straight after and then brunch of 2 slices of toast, 2 scrambled eggs and a lot of grilled tenderstem broccoli. Then another portion of bread and butter pudding before the nap. After nap coffee and banana.
6 PM

S&C 15:00 [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
Hockey ball glute release
Lower back release
Glute bridges 5 x 10” each side
Long hamstring bridge 5 x 10” each side
Reverse plank

Cycle - turbo trainer 30:00 [2]

Steady spin, legs felt good. Protein smoothie after.

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