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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Aug 16, 2014:

activity # timemileskm+m
  Walking6 6:19:40 24.51(15:29) 39.45(9:37) 79
  Strength5 2:10:00
  Massage1 1:00:00
  Jogging3 48:05 5.28(9:06) 8.5(5:39) 95
  Stretching3 33:00
  Swimming2 20:00
  Total7 11:10:45 29.79 47.95 174
  [1-5]7 10:10:45

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Saturday Aug 16, 2014 #

Jogging (Trail) 20:45 [3] 4.0 km (5:11 / km) +50m 4:53 / km

Pleasing outing. Stopped for stretch break half way as left glut felt achey. 75 and humid out. Stretched out a bit in last km and topped out at 3:55 per km (6:15 ish). Home to stretch and ice.

Stretching 10:00 [1]

Gluts, hams and legs with roller.

Note

No apologies, pure indulgence here!
Annabel Healey and "Miss Daisy" (with 003 1/2 driving) go to their first car show - "The Royal British Car AND Fashion show". Definitely a new way to meet peeps.
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Ultimate Chick Magnet?
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Walking 30:00 [1] 2.75 km (10:55 / km)

Out and about the park

Friday Aug 15, 2014 #

Walking warm up/down (Treadmill) 13:40 [1] 1.5 km (9:07 / km) +15m 8:41 / km

Getting the blood flow going

Stretching warm up/down 18:00 [1]

Stretching with roller, hip drills and bridges- 4x45 sec SL each side. Getting glut and ham strength back.

Jogging (Treadmill) 15:05 [2] 2.5 km (6:02 / km) +25m 5:45 / km

Gradual ramp up ending at 8:50 pace.
Still a ways to go to 6 or even 5 min/ml pace but getting there!

Thursday Aug 14, 2014 #

Massage (PT) 1:00:00 [0]

Maintenance work mostly legs

Jogging (Treadmill) 12:15 [1] 2.0 km (6:08 / km) +20m 5:50 / km

Start with walk end with jog

Stretching 5:00 [1]

Legs with roller

Strength 1:00:00 [1]

Getting back into it.

SL Step Ups 3x10 each
SLRDL 3x10 each
Russian Twist 3x20

TRX Chest Press 3x10
TRX Row 3x10
Ab Dolly 3x20

Lateral Band Walks 3x
Goblet Squat 3x10
Banded Bird Dog 3x20

Hellraisers 3x20
Wall Sit 3x2 min
Dead bug 3x20

Wednesday Aug 13, 2014 #

Walking 55:00 [1] 4.8 km (11:27 / km)

Getting my steps in for the day before heading home.

Walking (Treadmill walk/jog) 16:00 [2] 2.4 km (6:40 / km) +24m 6:21 / km

Started at fast walk and ended at 9 min/mile pace.

Strength (PT) 20:00 [2]

10 mins before and 10 after joggeroo. Hips, gluts and hams with rolling and 5x30sec sl bridges each side.

Swimming 10:00 [1]

A bit more BS to cool the legs then icing.

Tuesday Aug 12, 2014 #

Walking 1:25:00 [1] 10.6 km (8:01 / km)

Covered a fair bit ground today. World Figure Skating museum, US Olympic centre-inspired by dedication and talent, then to OCC for an ice cream.

Strength 25:00 [1]

Part hips and gluts, part stretching with roller and some lite drills.

Walking (Treadmill) 15:00 [1] 2.2 km (6:49 / km) +20m 6:31 / km

Gradually speeding up from fast walk to slow jog- hit 9:40 pace for a few minutes!!

Swimming 10:00 [1]

Afew laps to cool the legs then preventive icing. Rehab going OK.

Monday Aug 11, 2014 #

Walking 1:00:00 [1] 5.2 km (11:32 / km)

Up Pikes Peak, the easy way- by cog railway- plus exploring around Manitou Springs.

Strength (PT) 15:00 [1]

Hips and gluts inc. 4x30sec sl bridges

Walking (Treadmill) 15:00 [1] 2.0 km (7:30 / km) +20m 7:09 / km

Walk/ jog to test things out. Left leg a bit on the stiff side still

Sunday Aug 10, 2014 #

Walking 1:30:00 [1] 8.0 km (11:15 / km)

A trip to Canon city to see the Royla Gorge, bridge and inevitable train ride along the Arkansas river. Fascinating country.

Note

Another non O touristing day. Leg doing fine, so might be time to jog soon.

Strength (PT) 10:00 [1]

Hips and gluts. SL bridge on left held 3x30sec with 100% wt. progress!

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