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Training Log Archive: Lottierun

In the 7 days ending Jun 15:

activity # timemileskm+m
  Run6 5:26:19 32.35 52.06
  Cross trainer3 2:20:00
  S&C3 50:00
  Stretching4 26:00
  Total11 9:02:19 32.35 52.06
averages - sleep:7.6

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Saturday Jun 15 #

10 AM

Run (Trail) 1:16:19 [3] 6.57 mi (11:37 / mi)
slept:9.0 shoes: North Face vectiv infinite

Trail run on south west coastal path- started in pouring rain then had sunshine. Very hilly and had to walk some uphills and downhills for fear of slipping plus there was a field of cows with calfs that I had to walk through to ensure I didn’t risk being charged so was a slow run but could feel my legs had worked afterwards and enjoyed the run a lot for the change and awesome views. Legs felt good generally and when there were more easily runnable parts felt strong and smooth. Had coffee, banana and 2 oat biscuits before run, breakfast afterwards was slice of melon, yogurt and a slice of bread with honey. Slept well apart from being woken around 5am due to heavy wind and rain which was very loud as we’re staying in an off-grid birdhouse. Not warm enough for paddle boarding today so had a chilled day seeing local villages, fried halloumi and chips for lunch then a sauna on the beach.

Friday Jun 14 #

7 AM

S&C 20:00 [3]
slept:7.5

lliopsias 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
Glute bridges 2 x 5 x 10” each side
4-point row 2 x 8 x 8kg
Land mine rotations 3 x 12
Calf raises (no weight) off step 2 x 12 each side

Cross trainer (Cyber arc) 50:00 [3]
shoes: Nike Pegasus white

15’ steady 4%, 20, 145-55 SPM, then 1’ hard every 5 mins at 4%, 30, 155-160 SPM, 10 easy.

Felt tired so took a while to get going but felt better in second half. Slept well but not enough. Had a slice of bread with Nutella and a peach before training.

Thursday Jun 13 #

6 PM

Stretching 7:00 [1]
slept:8.0

lliopsias 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
Hockey ball glute release
7 PM

Run (Road/trail) 1:10:00 [2] 8.59 mi (8:09 / mi)
shoes: Pegasus purple

Easy run, cut short as very tired and hungry by the end. Had to fast overnight for blood test and MRI this morning so couldn’t train before work and started work late so finished late and was playing catch up with food. Had wheatabix and granola late morning then lunch was a veggie burger with salad and toast, protein smoothie and some cherries in afternoon. Recovery drink after run then huge plate of pasta with broccoli for dinner. Work not stressful at all, pretty boring and was at home.

Wednesday Jun 12 #

7 AM

Stretching 7:00 [1]
slept:6.0

sartorius side kicks with band
hockey ball glute release
foam roller back
Reverse plank 1’
sartorius lunges 2 x 15 each side

Run (grass) 30:00 [2]
shoes: Pegasus purple

drills, easy run, stride outs.

felt really good and took it easy.

slept well but short as to bed late after evening event in London, but was fun and had at least eaten enough carbs later on, so didn't feel tired. two large slices of melon before run, recover drink afterwards, then had to drive to Newbury for work. had a pastry and apply for breakfast. lunch was pizza that we were given so had about 6 slices, plus protein smoothie in the afternoon, then 1/2 banana before evening training.
6 PM

S&C 10:00 [3]

Glute bridges 2 x 5 x 10” each side
Hamstring bridges 2 x 5 x 10” each side
box jumps 2 x 4 x 24"
Russian twists 2 x 15 each side

Cross trainer (cybex arc) 45:00 [3]
shoes: Nike Pegasus white

10' easy (4%, 20 resistance, 150-160 SPM) then 1,2,3,3,2,1 hard, with 2' float in between, 11' cool down. hard sections at 4%, 30 resistance, 155-165 SPM and felt really good, like a nice harder workout.

dinner afterwards was roast sweet potato and beetroot with green beans and grilled lettuce with a broad bean and tahini dressing.

Tuesday Jun 11 #

6 AM

Stretching 7:00 [1]
slept:7.0

lliopsias 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
Hockey ball glute release

Run (Grass/trail) 40:00 [2] 4.61 mi (8:41 / mi)
shoes: Nike Pegasus white

Drills, easy run, stride outs. Slept well but went to bed too late and had an early start to run before working in London . Felt a bit tired at the start of the run but from sleep not energy. Legs ok too. Took it pretty slowly and stride outs were quick and easy. Coffee, 1/2 banana and 2 plain biscuits before but in the rush to get ready for work and get the train forgot to grab my recovery drink which I’d intended to have in the car.
Had overnight oats with yogurt, dried fruit and nuts once at work. lunch was a salad with new potatoes, 2 boiled eggs and olives, then a slice of jam tart, raw fruit bar in the afternoon. At evening events had a couple of drinks over the evening of petanque and there wasn't much in the way of food, just a few tortilla chips. Fun night though so it wasn't stressful or tiring and really like and feel supported by the 2 colleagues who were with me.

Monday Jun 10 #

7 AM

Stretching 5:00 [1]
slept:7.6

lliopsias 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
Hockey ball glute release

Run (Grass) 30:00 [2] 3.42 mi (8:46 / mi)
shoes: North Face vectiv infinite

Drills, easy run, stride outs. Felt super easy, plenty of energy , drills and stride outs felt good. Slept well but felt a little tired until I’d woken up. Yesterday we were at the theatre in London so a bit tiring but thoroughly enjoyable and I find it really helps my mood and stress levels. Had coffee and 2 plain before run and breakfast 3 x wheatabix and granola. Slice of jam tart mid morning and lunch large plate of pasta with tomatoes and pesto then a peach in the afternoon followed by 1/2 protein smoothie.
6 PM

Cross trainer (Cubed arc) 45:00 [3]

10’ easy at 4% 20 resistance, 145-155 SPM then 7 x 2’ fast/2’ slow- hard intervals at 4% 30 resistance and 157-163 SPM. 9 mins cool down. Enjoyed this and felt like a hard but not utterly exhausting workout. Definitely working hard but controlled and could feel legs a bit tired after. Had other 1/2 of protein smoothie afterwards then dinner was 3 x veggie sausages, boiled jersey potatoes and peas.

Sunday Jun 9 #

9 AM

S&C 20:00 [3]

lliopsias 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
sartorius side kicks with band
hockey ball glute release
foam roller back
Glute bridges 2 x 5 x 10”
Swiss ball alphabets 2 x 30”
10 AM

Run (Trail/road/grass) 1:20:00 [2] 9.16 mi (8:44 / mi)
slept:8.0 shoes: Nike Pegasus white

Easy run first 20 minutes with Francesca so quite slow. Then I had to fight through the Windsor triathlon so didn’t get going really until after 25 minutes. Felt really good and easy, no pain anywhere and plenty of energy. Accidentally restarted my watch afterwards so ignore the fact it says one hour 33, it was only 120 had a slice of Italian jam tart plus a banana before the run and a recovery drink afterwards. lunch was cherry tomato and rocket with panzanella, Plus a large serving of kale and half a panino with grilled aubergine and mozzarella. In the afternoon had a raw food bar and for dinner we had a large plate of pasta with garlic and chilli and oil.

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