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

Training Log Archive: peppa

In the 7 days ending Aug 11, 2013:

activity # timemileskm+ft
  SWIM3 2:30:00 1.54 2.48
  STRENGTH4 2:25:00
  CYCLING/SPIN2 2:00:00 36.0(18.0/h) 57.94(29.0/h)
  STRETCH3 50:00
  RUN1 39:30 4.55(8:41) 7.32(5:24) 28
  Total6 8:24:30 42.09 67.74 28
averages - weight:103.2lbs

«»
1:39
0:00
» now
MoTuWeThFrSaSu

Sunday Aug 11, 2013 #

STRETCH (24hr lakeshore) 20:00 [1]
weight:105lbs

stretched the hammies, quads, calves, legs overall... then foam roller

SWIM (24hr lakeshore) 30:00 [3] 0.8 mi (37:31 / mi)

total: 1300 meters
400 kick
500 free
8x50 free, breathing on wrong side

SWIM (24hr lakeshore) 30:00 [3]

G taught me breaststroke

Saturday Aug 10, 2013 #

RUN (huntington beach) 39:30 [3] 4.55 mi (8:41 / mi) +28ft 8:38 / mi
ahr:158 max:180 weight:102lbs

first run in a week, barefoot over wet sand. i was being cautious. started with a slow warm up and kept it at ez steady pace, except a few times when my competitive side kicked in and i had to pass somebody. tried to concentrate on good form, slight lean forward. made sure my stride was not long.

STRENGTH (24hr lakeshore) 30:00 [3]

upper body workout

SWIM (24hr lakeshore) 30:00 [3] 0.74 mi (40:32 / mi)

1200 meters

Friday Aug 9, 2013 #

STRENGTH 40:00 [3]

core workout:
straight leg kick 2x75
crunches 3x30
free/unassisted situps 3x20
side situps 3x20 for each side
toe touches 3x20
freestyle simulations 3x30
plank 3x1min
back pushups 5
yoga pushups 2x10
ab wheel 3x10

STRETCH 15:00 [1]

for the hammy mostly

STRENGTH 30:00 [3]

upper body workout

Thursday Aug 8, 2013 #

STRETCH (24hr lakeshore) 15:00 [3]

STRENGTH (24hr lakeshore) 15:00 [3]

a little bit of upper body workout, killing time before spin.

CYCLING/SPIN (24hr lakeshore) 1:00:00 [3] 18.0 mi (18.0 mph)
ahr:136 max:155 weight:102lbs

G joined me today!! for some reason, i felt really worked and more tired than usual. it went something like this:

6 sprints, 2 runs, 8min hill, 4 sprints, 8min hill, and 6 sprints

Wednesday Aug 7, 2013 #

SWIM (24hr lakeshore) 1:00:00 [3]

focused on stroke and form, and not distance. distance could be quite distracting so i intentionally avoided counting laps.

Tuesday Aug 6, 2013 #

Note
weight:104lbs

got a 1 hour deep tissue massage, w/ emphasis on left leg hammy, all the way to the glute. i'm going to lay off running until the new shoes arrive. it's an arbitrary date i picked just to give the hammy a little break to heal. as soon as the hammy feels better, i also plan to strengthen it with exercises and weights. meanwhile, light stretch, ice, etc...

STRENGTH (24hr lakeshore) 30:00 [3]

core workout

CYCLING/SPIN (24hr lakeshore) 1:00:00 [3] 18.0 mi (18.0 mph)

spin class, mostly out of the saddle, to really work/stretch the hamstrings and glutes. i've noticed this really helped in the past with my hammy problems.

Monday Aug 5, 2013 #

Note

left leg is in a knot. i can't even sit without discomfort. bought new shoes yesterday and just book a massage appt for tomorrow. relief is on its way.

« Earlier | Later »