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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: GD44

In the 1 days ending Nov 12, 2020:

activity # timemileskm+m
  Running1 33:38 4.24(7.6/h) 6.82(12.2/h) 46
  Conditioning1 10:00
  Total1 43:38 4.24 6.82 46

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Th

Thursday Nov 12, 2020 #

Note

Woke up at 0230 and couldn't go back to sleep so started working!

7 AM

Running 33:38 intensity: (22:47 @1) + (8:52 @2) + (1:45 @3) + (14 @4) 6.82 km (12.2 kph) +46m
ahr:139 max:174

Run after conditioning and before brekkie.

Conditioning 10:00 [1]

Redefining Strength RStoration Programme

SPINAL MOBILITY AND STABILITY

Foam Roll:
30 seconds per side Lat Foam Rolling
30 seconds per side Chest Foam Rolling
30 seconds per side Piriformis Foam Rolling

Stretch:
30 seconds per side Active Foam Roller Star Stretch
30 seconds Alternating Pigeon Pose
30 seconds Downward Dog To Runner’s Lunge

Activation: (x2)
30 seconds Plank with Row
30 seconds per side Anti-Rotational Dead Bug
30 seconds Glute Bridge with Alternating Overhead Reach

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