Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: liliput

In the 30 days ending Jun 30, 2011:

activity # timemileskm+m
  Run5 3:29:37 20.82(10:04) 33.51(6:15) 1539
  S&C5 1:59:48
  Stretching3 1:15:00
  Swimming1 25:00
  Total10 7:09:25 20.82 33.51 1539
  [1-5]9 5:54:25
averages - sleep:7.6

«»
1:47
0:00
» now
WeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeTh

Wednesday Jun 29, 2011 #

7 PM

Run 21:22 [2] 2.17 mi (9:51 / mi) +135m 8:15 / mi
ahr:161 max:184 slept:7.0 shoes: Asics 2150B4.5

Short jog to test my chest, up to bole hill and back. Not tpo bad, so no excuses for dodging training anymore. Hamstrings super tight.

Monday Jun 13, 2011 #

Note
(sick) (rest day)

Really like crap. need more sleep and sore throat should disappear but can't risk getting sick now.

Sunday Jun 12, 2011 #

Note
(rest day)

Lots of shopping but no training. Really sore throat and lots of work and sleep to do.

Saturday Jun 11, 2011 #

Note

Swimming. Properly shattered this week.

Friday Jun 10, 2011 #

Note
(rest day)

busy day, no time

Thursday Jun 9, 2011 #

Note

Hills - 6 reps in bingham plus there and back.

Wednesday Jun 8, 2011 #

Note
(rest day)

Tuesday Jun 7, 2011 #

Note
slept:5.0 (rest day)

Feeling a wee bit buggered and didn't sleep very well last night, might go for a quick evening *jog* but got much more work to do before that can happen and I'd happily just fall asleep in the bath right now.
7 PM

Run 29:39 [2] 3.11 mi (9:32 / mi) +333m 7:09 / mi
ahr:158 max:177 shoes: Decathlon Indoors

Nice easy jog round a slightly different loop for once. Lydgate Lane - Marsh - Stables - Bole Hill - Walkley.

Run warm up/down 4:45 [1] 0.42 mi (11:18 / mi) +25m 9:33 / mi
ahr:147 max:166 shoes: Decathlon Indoors

Down co-op for some cereal and protein. Back up with shopping, slightly more than intended as per usual.
8 PM

S&C 10:00 [2]

Upper body exercises.

Stretching 30:00 [0]

Feels gooood. Proper stretch out in front of the tele. Aah.

Monday Jun 6, 2011 #

7 AM

S&C 10:00 [2]
slept:6.5

Quick core circuits after failing to go for a swim.
6 PM

Run 33:19 [3] 3.41 mi (9:46 / mi) +220m 8:08 / mi
ahr:166 max:184 shoes: Asics 2150B4.5

Gentle run with Naomi but tough in the heat with the chat.

S&C warm up/down 6:48 [1]
ahr:104 max:113 shoes: Asics 2150B4.5

CGCS Warm Up

S&C (CGCS Basic) 42:00 [3]
ahr:100 max:123 shoes: Asics 2150B4.5

Prone Ab Hollow 2x(8x5sec)
Superman 2x(8x5s)
R Lateral Bridge 2x(5x15s)
Supine Bridge 2x(8x5s)
Reverse Curl 2x(8x2s)
Four Count Leg Lift 2x8
Oblique Reach 2x8
L Lateral Bridge 2x(5x15s)
(Prone, knees) Bridge 2x(5x15s)
Ab Curl 2x15
One Leg Balance 2x(3x5s)

Stretching 15:00 [0]

I am gonna hurt tomorrow.

Sunday Jun 5, 2011 #

6 PM

S&C 31:00 [3]
slept:5.0 (rest day)

45/15s circuits with Neill. Beginning to feel stronger again already :)
8 PM

Stretching 30:00 [0]

Mega stiff legs from yesterday, eased a bit with circuits but whole body worth of stretches tonight so I can swim tomorrow morning.

Saturday Jun 4, 2011 #

2 PM

Run 37:50 [3] 3.72 mi (10:10 / mi) +316m 8:03 / mi
ahr:168 max:186 slept:8.0 shoes: Asics 2150B4.5

Stables, Rivelin, Coppice Track (8.11)

Run hills 6:41 [4] 0.33 mi (20:15 / mi) +60m 12:57 / mi
ahr:170 max:194

Impromptu Hills-
First baby set of steps near top of CT.
Decided too small so jogged over to the ones down to the garden centre. Decided 3 reps of those with jog-down-recovery should do (33m length).
[24.3 {32}, 25.03 {33}, 25.07secs]
Carried on jogging back to the first mini steps and did them once more.

Run 21:28 [3] 2.03 mi (10:34 / mi) +85m 9:21 / mi
ahr:166 max:183 shoes: Asics 2150B4.5

Carried straight on afterwards and headed home back out the same way we went on Thursday pretty much.

S&C 20:00 [3]
shoes: Asics 2150B4.5

Got back and did the upper body circuits, just one set of each, 20 reps, 10s between each exercise.

Friday Jun 3, 2011 #

10 AM

Swimming 25:00 [2]
slept:6.0

Much better night's sleep apparently, was wide awake at about half 6.
Just a gentle swim to try and get used to it again. I don't like putting my face in water much and really struggled with my front crawl today.
20 x BrS with 5 FC interspersed.

Thursday Jun 2, 2011 #

Note
slept:11.0

Feeling like poo again. Seriously uncool.
6 PM

Run 29:23 [3] 2.95 mi (9:58 / mi) +210m 8:09 / mi
shoes: Asics 2150B4.5

Cross-country way out to Coppice Track for hills.

Run hills 7:30 [4] 0.76 mi (9:52 / mi) +80m 7:26 / mi
shoes: Asics 2150B4.5

1 set of [3min, 90s rec, 3min] hill reps on Coppice Track.

Run 17:40 [3] 1.92 mi (9:12 / mi) +75m 8:12 / mi
shoes: Asics 2150B4.5

Dash back home to shower before girly meal in town.

Wednesday Jun 1, 2011 #

Note
slept:12.0 (rest day)

really. bad. day.

« Earlier | Later »