Attackpoint - performance and training tools for orienteering athletes

Training Log: jemmerson

In the last 7 days:

activity

time

miles

Running

7:35:34

60.55

(7:31)

97.44

(4:41)

527

S&C

1:05:00

Total

8:40:34

60.55

97.44

527

1:48

0:00

Thursday May 28 #

10 AM

S&C 30:00 [2]
(rest day)

Wednesday May 27 #

10 AM

Running 1:18:09 [2] 16.13 km (4:51 / km) +103m 4:42 / km
shoes: Brooks Adrenaline GTS #4

Tuesday May 26 #

10 AM

Running warm up/down 17:22 [2] 3.63 km (4:47 / km) +19m 4:40 / km
shoes: Nike Zoom Structure 21

warm up (+ drills) and strides

Running intervals 42:30 [4] 9.2 km (4:37 / km) +63m 4:28 / km
shoes: Nike Zoom Structure 21

5 x 1 mile (90"), 4 x 30" (1')
Along the greenway, purely based on watch.
(gentle uphill for first half and turned around halfway through third rep)
Splits: 6:09, 6:08, 6:11, 5:54, 5:41
Good session

Running warm up/down 18:24 [2] 3.7 km (4:58 / km) +10m 4:54 / km
shoes: Nike Zoom Structure 21

warm down

Monday May 25 #

9 AM

Running 55:04 [2] 11.78 km (4:40 / km) +40m 4:36 / km
shoes: Nike Zoom Structure 21

10 AM

S&C 35:00 [2]

Sunday May 24 #

10 AM

Running long 1:48:24 [2] 22.63 km (4:47 / km) +122m 4:40 / km
shoes: Brooks Adrenaline GTS #4

Saturday May 23 #

10 AM

Running 52:36 [2] 11.07 km (4:45 / km) +56m 4:38 / km
shoes: Nike Zoom Structure 21

Friday May 22 #

10 AM

Running warm up/down 15:21 [2] 3.22 km (4:46 / km) +20m 4:37 / km
shoes: Nike Zoom Structure 21

warm up

Running tempo 51:20 [4] 12.88 km (3:59 / km) +94m 3:51 / km
shoes: Nike Zoom Structure 21

8 mile tempo out and back along the greenway
(gentle uphill for miles 1,2,3,5 and down for miles 4,6,7,8)
Splits: 6:35, 6:34, 6:33, 6:26, 6:35, 6:17, 6:12, 6:04
Nice.

Running warm up/down 16:24 [2] 3.2 km (5:07 / km)
shoes: Nike Zoom Structure 21

warm down

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