Attackpoint AR - performance and training tools for adventure athletes

Training Log: LiamB

In the last 7 days:

activity

time

miles

Cross Training

1:30:00

S+C

55:00

Road Running

40:36

4.84

(8:24)

7.78

(5:13)

Hill Running

24:02

2.29

(10:30)

3.68

(6:32)

Total

3:29:38

7.12

11.47

[1-5]

2:34:38

1:25

0:00

Monday Apr 15 #

6 PM

Road Running 20:01 [2] 2.58 mi (7:46 / mi)
shoes: Asics Gel Cumulus #9

Easy 20. Normal sensations in the hip coming on in the last couple of mins but never getting sore

S+C 30:00 [0]

Pre run routine

Hip stretching

Lower back stretching

Alternating dead bugs (3x20 each side)

SL glute bridge 3 sets of 10x10s holds on each side. Unweighted

Hamstring bridge (double leg) 2 sets of 10x10s

Hip flexor marches 3x15 each leg

Cross Training (Turbo) 30:00 [3]

Spin on the turbo. A bit of pushing harder in some random bursts of 1-3mins. Legs finding any sort of effort on the bike a bit hard

Ideally would do this at a different time from the run but struggling for time this week.

Transitions need some work as it took me about 29th a between finishing the run and getting on the bike. Although most of that was spent faffing with the drain pipe that broke off in the wind

Sunday Apr 14 #

10 AM

Cross Training (Turbo) 1:00:00 [2]

Finally brought the bike back out and will start fighting Kally for use of the turbo.

Easy 60 with a few stops to fiddle with the bike set up

S+C 25:00 [0]

Single leg stand up from chair - 3x15 each side

SL glute bridge with 10kg - 3x15 each side

Swiss ball hamstring curls - 3x15 each side

Banded hip flexor marches - 3x15 each side