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Training Log: Torzi

In the last 7 days:

activity # timemileskm+m
  Running 2 1:36:00 9.41(10:12) 15.15(6:20) 82
  Strength and Conditioning 2 1:15:00
  Cycling 1 1:05:00 11.18(5:49) 18.0(3:37) 41
  Swimming1 1:05:00 1.99(32:41) 3.2(20:19)
  Spinning 1 30:00 9.76(3:05) 15.7(1:55)
  Gym Bike 1 10:00 1.8(5:33) 2.9(3:27)
  Total8 5:41:00 34.14 54.95 123
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Tuesday May 21 #

Note
(rest day)

REST DAY as travelling - still got all my steps in :)
Achilles Treatment x 1
Feeling great now and time to push on from tommorow once home - a little more focus! <3

Sunday May 19 #

Note

Taped Achilles whilst running.
Achilles Treatment x 1
8 AM

Running (Walk/Run ) 46:00 intensity: (16:00 @2) + (22:00 @3) + (8:00 @4) 7.05 km (6:31 / km) +38m 6:21 / km
ahr:154 max:184 shoes: Pink Brooks Shoes

Really fun run with Jane and Talia around Culbin forest - past the Tower and to the Gut and back.
Was slower than yesterdays becasue we were with Talia - but she did really well - meant I could pick the pace up on some of the runs!
Hips felt a little funny before but once I got going they were fine - a good example of how a run can often help out the hip pain and loosen things up.

This was the session: (we walked either side of the running section)
- 10 min warm up jog
- 10 x (1 min walk, 2 min run flow)
- 5 min jog warm down

Saturday May 18 #

Note

Achilles Treatment x 1
8 AM

Strength and Conditioning 45:00 [3]

Bodyweight strength session this morning - Talia joined me for some of it :)
We also did a 5 min warm up to get the body moving - I usually warm up on the gym bike.

Core/Adductor/Glute Work:
Floor Work:
1 x 1 min High Plank holds, 30s side plank each side + 10 leg lifts.
3 x 10 Glute Bridges with resistance band.
3 x 10 Side Lying Leg raise on each leg with resistance band.
12 bird dogs on each side.
Standing Work:
3 x Crab Walks with resistance band (8 steps there and back).
Reverse lunge slide 8 on each leg x 3.
Sideways lunge slide 8 on each leg x 3.
2 x 1 min/20s balances on each leg eyes closed/eyes open.
1 leg squats 12 each leg.
Sitting Work:
4 x 30s Pilates Ring hold.
40 Pilates ring squeezes.
4 x 30s Pilates Ring extended hold.
3 x 20s hip flexor hold each leg.
Bodyweight Strength Circuit:
3 x 10 Squats
3 x 10 Deadlifts

Sessions complete: 4/6
6 PM

Cycling 1:05:00 [2] 18.0 km (3:37 / km) +41m 3:34 / km
ahr:107 max:144

Me, Talia, Jane and Al cycled to Kinloss and back to get a bit of practice on the bike. Talia was funny ahahah!
I went on the red bike which is the one I am going to use in the Coast to Coast race - exciting :O !

Friday May 17 #

Note

Achilles Treatment x 1.
Taping whilst running.

Note

As well as run; me, Talia and Al walked Willow around Berghead and then later Jane joined us for a walk around Hopeman bay.
8 AM

Running 50:00 intensity: (10:00 @1) + (20:00 @3) + (20:00 @4) 8.1 km (6:10 / km) +44m 6:00 / km
ahr:162 max:180 shoes: Pink Brooks Shoes

GREAT run around Culbin Forest with Jane and Alan!
The session today was (4 min run, 1 min walk) x 10 - a really good way to push the body with small rests. Got the pace down pretty good to about 5.05-5.10 at times - but taking my time with speed - it will come but my main focus at the moment is getting the distance done and staying strong. Trusting my legs not testing them.
We did the hill 99 loop and a little extra loop at the end to complete the session.
My achilles held up extremley well (well done treatment!) which is great, pain dotted around between the right and left hip in the run/today - just being accepting of it and remaining positive that I got such a good session in. <3

Thursday May 16 #

Note

Achilles treatment x 1.
Arrived in Forres today to visit Al and Jane - we went for a lovely afternoon walk in Nairn and me, Talia and Jane jumped in the freezing Scottish sea in the sunset!
6 AM

Swimming 1:05:00 [3] 3.2 km (20:19 / km)

REALLY fun and early open water swimming @ Mychett Lakes/Quay Swim this morning - with the girls who both did 4 laps!
Felt incredible to be swimming with the sunrise :D
Today I did 8 laps in the form of 1 lap warm up, 3 x 2 lap reps, 1 lap cool down.
I tried the Mocha energy gel from Clif and it didnt sit with me very well - so I will stick to Raz and Chocolate for now I think - both great!

Wednesday May 15 #

Note

Achilles treatment x 1.

Gym Bike warm up/down 10:00 [2] 2.9 km (3:27 / km)

Warm up on the gym bike for my strength and conditioning session.
1 PM

Strength and Conditioning 30:00 [3]

A little shorter as I left out some of the exercises I did yesterday, as well as the arm machines/arm weights.

Core/Adductor/Glute Work:
Floor Work:
1 x 1 min High Plank holds, 30s side plank each side + 10 leg lifts.
3 x 10 Glute Bridges with resistance band.
3 x 10 Side Lying Leg raise on each leg with resistance band.
12 bird dogs on each side.
Standing Work:
3 x Crab Walks with resistance band (8 steps there and back).
Reverse lunge slide 8 on each leg x 3.
Sideways lunge slide 8 on each leg x 3.
2 x 1 min/20s balances on each leg eyes closed/eyes open.
1 leg squats 12 each leg.
Sitting Work:
4 x 30s Pilates Ring hold.
40 Pilates ring squeezes.
4 x 30s Pilates Ring extended hold.
3 x 20s hip flexor hold each leg.
Weighted Strength Circuit:
3 x 10 Weighted Squats + 20kg.
3 x 10 Weighted Deadlifts + 20kg.

Sessions complete: 3/6
2 PM

Spinning 30:00 intensity: (15:00 @3) + (15:00 @4) 15.7 km (1:55 / km)

MyRide Spin Class - hard work but really enjoyed it - much better session than my last spin. Lots of hills and sprints and endurance to work with - much better! It is important for me to be building up the bike at this stage.

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