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Training Log Archive: Cjcollins

In the 7 days ending Jun 2, 2019:

activity # timemileskm+ft
  Turbo trainer5 4:15:00
  Treadmill6 3:08:33 21.13(8:55) 34.01(5:33)
  Running - Grass1 55:21 6.71(8:15) 10.8(5:08) 193
  Running - road1 53:06 6.55(8:06) 10.54(5:02) 268
  S&C Workout1 35:00
  Total12 9:47:00 34.39 55.35 461
averages - sleep:7.3

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Sunday Jun 2, 2019 #

8 PM

Running - road (Easy) 53:06 [3] 6.55 mi (8:06 / mi) +268ft 7:48 / mi

Very windy with strong gusts which made this out and back route fairly unpleasant for the first half and great for the second! Felt a few twinges around the foot and ankle but noticed if I ran a bit faster it seemed to get rid of them.

Treadmill (Easy) 15:00 [1] 1.39 mi (10:47 / mi)
slept:7.0

Been feeling really tired all day and almost wasn’t going to do anything but decided to go on the treadmill. After walking for 5 mins and running for 10 I decided to head outside as the ankle / foot was feeling quite good, better than it has been recently.

Saturday Jun 1, 2019 #

12 PM

Turbo trainer 30:00 [2]
slept:9.0

1 PM

Treadmill (Easy) 48:33 [2] 6.0 mi (8:06 / mi)

Friday May 31, 2019 #

4 PM

Running - Grass (Easy) 55:21 [2] 6.71 mi (8:15 / mi) +193ft 8:02 / mi
slept:6.0

Easy run around mallusk playing fields in torrential rain. Felt pretty crap for the first 4 miles, tired and sluggish, but started to loosen up and feel better after that. The ankle was ok but towards the end of the run the right hand side of my foot started to hurt at the top, close to the tongue of my shoe. Maybe just one of those one off things.

Thursday May 30, 2019 #

6 PM

Turbo trainer 30:00 [3]
slept:7.0

Good hard 30 min effort in a lower gear than normal and spinning at a faster tempo
7 PM

Treadmill (Easy) 1:00:00 [3] 7.23 mi (8:18 / mi)
shoes: Hoka Clifton 4

Progressive treadmill run after the turbo, increasing speed periodically. 1% incline. Legs are feeling strong at the minute and felt like I could keep on going without any problem. Could still feel the ankle throughout, not sore at all really but just a sensation that suggests it still isn’t 100%. See email about the physio visit.

Wednesday May 29, 2019 #

6 PM

Turbo trainer 1:00:00 [3]
slept:7.0

Steady spin. Legs feeling a bit heavy
7 PM

Treadmill (Easy) 20:00 [3] 2.1 mi (9:31 / mi)
shoes: Hoka Clifton 4

Treadmill run after bike at 5% incline. Felt good.

Tuesday May 28, 2019 #

6 PM

Turbo trainer 1:15:00 [3]
slept:7.0

Steady spin. Legs a little tired at the start but no problems once I got into it.
7 PM

Treadmill (Easy) 15:00 [2] 1.37 mi (10:57 / mi)

15 mins on the treadmill at 10% incline after the bike. Felt good.

Monday May 27, 2019 #

6 PM

Turbo trainer 1:00:00 [3]
slept:8.0

Put a bit more effort into this session than normal with a faster spin and 1 min in standing position (working hard) every 5 mins.
7 PM

Treadmill (Easy) 30:00 [3] 3.04 mi (9:52 / mi)
shoes: Nike Vaporfly 4%

Treadmill after turbo and S&C. Brief walk then 5 mins at 2% incline, 10 mins at 4% incline & 15 mins at 5% incline. Ankle was fine and legs felt strong.

Physio (Coleen McMahon) booked for Thursday afternoon.

S&C Workout 35:00 [3]

Calf raises - 2 sets of single leg calf raises on each side. 20 then 15.
Pushups - 2 sets. 20 & 15
Mountain climbers - 2 sets of 25 (finding these easier than when I first did them)
Swiss ball hamstring curl - 2 sets of 15
Russian twist - 2 sets of 30
Goblet squats - 2 sets of 15 with 20kg dumbbell
Planks - 2 x 30 secs
Runner touch - 1 set of 10 each side
Dead bug - 2 sets of 20
Single leg glute bridge - 2 sets of 10 each side
Dumbbell step up - 2 sets of 10 each side with 10kg kettlebell

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