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

Training Log: mpembery

In the last 7 days:

activity # timemileskm+m
  Strength and Conditioning6 3:40:00
  Cycling - Spin6 2:50:00
  Running (Path)3 2:08:32 14.91(8:37) 24.0(5:21) 251
  Stretching/Rolling6 2:05:00
  Total19 10:43:32 14.91 24.0 251
«
2:04
0:00
SuMoTuWeThFrSa

Friday Feb 21 #

9 AM

Cycling - Spin 45:00 [2]

Easy Pyramid session. Legs feeling heavy due to s+c, but will hopefully recover by Sunday :)
4 PM

Strength and Conditioning 30:00 [2]

Boxing workout with core in the rest. Core was mostly just planks/shoulder taps tbh. Probably could of planned and thought it out more
8 PM

Stretching/Rolling 25:00 [1]

Groin feeling better, excited for sunday

Thursday Feb 20 #

8 AM

Cycling - Spin 10:00 [1]

classic
9 AM

Running (Path) 34:38 [2] 6.0 km (5:46 / km) +48m 5:33 / km
ahr:149 max:177 shoes: Salomon Speedcross 5

Some easyish sprint training. Wasn't running at max, but orienteering wise everything went well. Groin continues not to be perfect, but isn't noticeable when I run. Its not injured, just has the worlds biggest knot
4 PM

Strength and Conditioning 1:00:00 [2]

Some glute and hip work, with some calf raises, followed by ankle strengthening using band and balance cushion. All done for legs until after Sunday's event. Will tape my ankles anyway, cos last time when I thought they were getting stronger, I screwed it again. This is the best the left one has felt since I damaged it (3 months out) and the residual tissue and swelling has all but dissapeared (though it was heavily present only 2 months ago)
8 PM

Stretching/Rolling 20:00 [1]

Whilst watching the EUOC relay draw

Wednesday Feb 19 #

8 AM

Cycling - Spin 10:00 [1]

Standard, i feel a lot better doing this before I run
9 AM

Running (Path) 31:15 [3] 6.0 km (5:13 / km) +120m 4:44 / km
ahr:148 max:180 shoes: Adidas Ultraboost 19

Hill Reps at a moderate, increasing to hard effort. (560m with 20m gain) Times: 2:16,08,04,03,05,00
Elevation adjusted on here, because incorrect on strava due to the road bridge that the rep was based on. Feeling pretty good
4 PM

Strength and Conditioning 50:00 [2]

Glute, hip and ankle work, probably will do a longer session tmrw too
8 PM

Stretching/Rolling 20:00 [1]

My groin is stiffer than ever, thought it had gone away, but no, will be working on it

Tuesday Feb 18 #

9 AM

Cycling - Spin 50:00 [1]

Pre-interview spin
8 PM

Strength and Conditioning 30:00 [1]

Back from London, hip and glute exercises
9 PM

Stretching/Rolling 25:00 [1]

Not much to stretch or roll tbh

Monday Feb 17 #

8 AM

Running (Path) 1:02:39 [3] 12.0 km (5:13 / km) +83m 5:03 / km
ahr:166 max:180 shoes: Salomon Speedcross 5

first 5km easy progression from 5:30-5:00 km pace
had planned a harder progression for last 5km, but it was never going to happen cos I was running on very soft trail, into the wind, up a hill. So I just ran a bit harder which was suitable. Then 2km down

Cycling - Spin 10:00 [1]

WU
2 PM

Stretching/Rolling 15:00 [3]

Just ran out of time today

Sunday Feb 16 #

8 AM

Cycling - Spin 45:00 [2]

Resistance is creeping up so this is starting to be more than recovery now
10 AM

Strength and Conditioning 25:00 [1]

Ankle work - gonna do more now that orienteering is coming up
8 PM

Strength and Conditioning 25:00 [2]

Boxing work out, with 10 reps of 3 punches per side, with a core exercise for 1 minute as rest and then repeated maybe 10 times. All with 1.5kg weights

Stretching/Rolling 20:00 [1]

Could feel the cycling in my quads :)

« Earlier

Recent Comments

more...

Reports

Search Log



Recent Weeks:

Week
Ending
Training hours by intensity
012345678910
11
Feb 23
Feb 16
Feb 9
Feb 2
Jan 26

Week
Ending
Training hours by activity
012345678910
11
Feb 23
Feb 16
Feb 9
Feb 2
Jan 26

Week
Ending
Training kilometers by activity
0102030405060708090
100
Feb 23
Feb 16
Feb 9
Feb 2
Jan 26

all weeks | months | years | as calendar