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Training Log: PhilW

In the last 7 days:

activity # timemileskm+m
  Running3 2:57:05 19.71(8:59) 31.72(5:35) 698
  Barefoot running1 3:14 0.33(9:49) 0.53(6:06) 17
  Total3 3:00:19 20.04(9:00) 32.25(5:35) 715
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Tuesday Jun 27 #

9 AM

Running 43:23 intensity: (5:07 @1) + (27:08 @2) + (10:49 @3) + (19 @4) 8.01 km (5:25 / km) +205m 4:48 / km
ahr:137 max:155 shoes: Adidas SuperNova Boost Glide

9:26 AM. Run.

Another get out there and run run. Achilles is still there-not terribly sore, but still there. About 5km into the run, my right calf got a tight/painful spot. Decided to run uphill to stretch it out, which helped, but came back on the flat section. More or less worked it out by the end of the end. Going to have to proceed with caution over the next few weeks.

Sunday Jun 25 #

8 AM

Running long 1:37:48 intensity: (7:39 @1) + (1:05:48 @2) + (23:43 @3) + (38 @4) 17.0 km (5:45 / km) +341m 5:14 / km
ahr:137 max:153 shoes: Adidas SuperNova Boost Glide

8:56 AM. Long Run.

Went out with the idea of just running super easy. i.e. prescribed long run pace...and I did at first. Admiralbly. But when I hit the long flat section, I saw my pace creeping down. Not having enough self-control to reel it back in, nor any pain in my Achilles, I let it roll. The second half is hilly, so the pace went up and down with the ups and downs. Not as fast as the last few times I ran, but not a slow jog either. It was fun.
Had the Marine Corps song in my head this morning. Used it to keep the breathing at a comfortable level.
Achilles was a little sore/tight for the first 8 minutes, but gone after that. Really only noticeable on the downhills. I may be able to get back to regular training this week...but for what???

Saturday Jun 24 #

10 AM

Barefoot running 3:14 intensity: (2:04 @1) + (1:10 @2) 0.53 km (6:06 / km) +17m 5:15 / km
ahr:115 max:130 shoes: Huaraches #1

10:46 AM. Run.

Short buildup run. Achilles is still tight/noticeable. ,

Running 5:56 intensity: (5:03 @2) + (53 @3) 0.84 km (7:04 / km) +34m 5:52 / km
ahr:137 max:152 shoes: Adidas SuperNova Boost Glide

11:31 AM. Run.

And to finish off a slow trudge home. Achilles was once again noticeable.

Running 6:53 intensity: (21 @2) + (19 @3) + (5:11 @4) + (1:02 @5) 1.63 km (4:13 / km) +16m 4:02 / km
ahr:162 max:180 shoes: Adidas SuperNova Boost Glide

11:22 AM. Run.

So I ended up at the top of the trail. The fact that this is also mostly gravity assisted probably played a part in my deciding to take the #MyMile challenge. (I'm pretty sure this event was lurking in my mind when I decided to run clockwise). At my age, I need all the help I can get.
So on nearly no training this month, I started out, fast, but comfortably so. My watch told me I was on pace for a 7:12 mile...really? This is 7' pace ran through my head...so I added some speed and got down to a 6:20 predicted time...unfortunately the gravity assist was not strong enough to overcome my slowing down over the last 1/2 mile. Ended up running 6'41", a full 2' off my actual PR from about 20 years ago. Surprisingly my Achilles gave me no problem-no pain or tightness during the whole run.
It is fun to run fast

Running 23:05 intensity: (1:18 @1) + (13:45 @2) + (8:02 @3) 4.24 km (5:27 / km) +102m 4:52 / km
ahr:138 max:151 shoes: Adidas SuperNova Boost Glide

10:56 AM. Run.

So after the disappointing discovery that my left Achilles tendon was still an issue, I started out for an easy run. I decided to run my regular course in the opposite direction today, hoping the change of scenery might cheer me up...which led me to start thinking about the Strava #MyMile June challenge. The pathway on this loop is almost exactly a mile...hmmm....to be continued next run...

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