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Training Log Archive: ClaireThompson

In the 7 days ending Feb 17:

activity # timemileskm+m
  Downhill Skiing1 5:00:00
  Run3 4:11:00 30.4(8:15) 48.92(5:08) 300
  XC Skiing1 2:51:00 13.1(13:03) 21.08(8:07) 479
  Weights2 2:00:00
  Swimming1 1:05:00 1.43(45:29) 2.3(28:16)
  Stretching1 30:00
  Total6 15:37:00 44.93 72.31 779

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Sunday Feb 17 #

XC Skiing 2:51:00 [3] 13.1 mi (13:03 / mi) +479m 11:43 / mi

Beauty XC ski Bragg Creek. Allenbill to Iron Springs sucked ... deep snow, no track, supper sloppy. After that track was gorgeous.

Saturday Feb 16 #

Run (Treadmill ) 1:10:00 [3] 10.0 mi (7:00 / mi)

Long, strong ... slightly faster than comfortable
1-mile warm-up upto 6.4
3-mile 7.0, 2-m 7.2, 2-m 7.4, 1-m 7.0
(Achilles started to ache at end)
1-mile walk/run ez

Friday Feb 15 #

Run (Treadmill ) 56:00 [3] 8.0 mi (7:00 / mi)

1-m warm-up
3-m 7.0, 4-m 7.2 felt good

Weights 1:00:00 [3]

Legs - squats etc
Core

Wednesday Feb 13 #

Weights 1:00:00 [3]

structural endurance: core engaged and back straight!
Warm up routine:
Bird dogs 2x10
Wall Squats 2x10
Band pull aparts 2x10
Workout:
3x 60sec farmer's carry w/ weight @ RPE 5-6 - (45lb plates/side)
3x 60sec waiter carries w/ plates or dumbbell @ RPE 5-6 - (20lb dumbbell. circulation in shoulders is SOOOO bad!!)
3x15 seated overhead barbell press @ RPE 5-6 - (45lb bar. Tried 55lbs - too much on weak rotator cuff).
3x15 staggered stance deadlift @ RPE 4-5 - (75lbs bar. Damn hammy’s are tight!)
3x15 front rack reverse lunges @ RPE 4-5 - (45lb bar)

Core finisher, finish with 2x10 rounds of:
10sec's contracting glutes/ core HARD in a prone plank position, 5 sec's relaxing/ off. This is called a McGill plank and challenges the, you guessed it, structural muscles to hold the spine straight! So no lower back dipping :) "

Run (Treadmill ) 1:00:00 [3] 5.9 mi (10:10 / mi) +300m 8:47 / mi

Warm-up:
15min's warm up + active stretches
4x 100m strides @ 1mi race pace
Workout:
*treadmill at 15% incline, 5.8mph*
2x90 seconds @ RPE 9-10
4x60 seconds @ RPE 9-10
8x30 seconds @ RPE 9-10
Use descent for recovery.
Cool down: 15 minutes easy (RPE 4-5)

Downhill Skiing 5:00:00 [3]

Lake Louise baby!!!

Run (Treadmill) 1:05:00 [3] 6.5 mi (10:00 / mi)

2x20 side band walk, 2x20 probe hip extensions
2mile easy warm-up upto 6.4
3mile strong/fast at 8mph (had to focus but was good)
(HR finished at 168, dropped to 127 in 60sec)
0.5mile easy run, 0.5 at 8.5, 0.5 easy

Tuesday Feb 12 #

Swimming 1:05:00 [3] 2.3 km (28:16 / km)

Swim + dry land

Monday Feb 11 #

Stretching 30:00 [3]

Beautiful easy stretching

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