Attackpoint - performance and training tools for orienteering athletes

Training Log: peterabraham

In the last 7 days:

activity	#	time	miles		km		+m
Easy run	5	4:48:32	35.01	(8:14)	56.34	(5:07)
SE training	1	2:40:00	17.39	(9:12)	27.99	(5:43)	576
Unspecified	1	1:22:17	10.1	(8:09)	16.25	(5:04)	363
Steady Run	1	57:17	8.45	(6:47)	13.6	(4:13)
Total	8	9:48:06	70.95	(8:17)	114.18	(5:09)	939

2:40

0:00

Sunday Nov 29 #

9 AM

Easy run 1:24:51 [2] 10.3 mi (8:14 / mi)
shoes: Kayano 24 reflective

East run around the Mersey, much of it was muddy! Felt fine after yesterday, everything is working well

Saturday Nov 28 #

9 AM

SE training 2:40:00 [2] 17.39 mi (9:12 / mi) +576m 8:21 / mi
shoes: S-Lab 3 ultra

Ran with Dave around Delamere. Ran with loaded race vest: 2 x 500ml bottles of SIS Beta Fuel: contains 80gram Carb per sachet. Had SIS / Torq gel every 20-25 mins (had 6 gels). Total carb= 2x80 + 6x28 =328gram equates to 123grams/hour. Energy levels felt fine. The Beta Fuel was ok to take, stomach felt fine.
Route was bit muddy in places, but was good running ,most of the way. Pace felt easy, could of gone quicker. Av HR 122

Friday Nov 27 #

7 PM

Easy run (with 6 Hill sprints) 1:02:57 [2] 7.5 mi (8:24 / mi)
shoes: Hoka Carbon Red

It's getting pretty cold now: nearly freezing. Ran 3.75 miles easy, then 6 hill sprints then easy home.
HR monitor was a bit dodgy: no way I was running at 165 HR for 1st 3-4 miles. Pace felt very comfortable

Thursday Nov 26 #

12 PM

Steady Run 57:17 [4] 8.45 mi (6:47 / mi)
shoes: Adidas Boston (Blue)

Ran over lunch at work: went out hard and held it for 8 miles, had to slow down for a few gates, but kept it going for 8 miles. Good chance to let off a bit of steam, pace was pretty consistent. No issues with legs/ glutes

Wednesday Nov 25 #

8 PM

Easy run 26:43 [3] 3.41 mi (7:50 / mi)
shoes: Hoka Carbon Red

Easy run, getting colder now- enjoyed the short effort. Walked 3 miles with Heather beforehand

Tuesday Nov 24 #

9 AM

Unspecified (Hill Tempo) 1:22:17 [4] 10.1 mi (8:09 / mi) +363m 7:20 / mi
shoes: Hoka Carbon Red

Ran 20mins easy, then 25mins uphill tempo towards Cat and Fiddle, then easy run back. Hr was about 140-150 during tempo effort. I held back a bit as was not sure if I would start blowing. Found it ok, will push it more next time

4 PM

Easy run 1:00:44 [2] 7.48 mi (8:07 / mi)
shoes: Kayano 24 reflective

Easy run with Dave. Had session with Duncan, worked on Glutes, quads and RT IT.

Completed strength routine from 20:15 to 21:00

1. Swiss Ball: Hamstring Curl 3x5
2. Adductor side Plank: 3x10 each leg
3. Single leg glute bridge 3x10 each leg
4. Reverse plank with leg lifts 3x10 (5 each leg)
5. Single leg RDL 10x7Kg each leg
6. Bulgarian split squats: no weight 3x10 each side
7. Jane Fonda 3x10 each side
8. One leg ball squat 3x10 each side