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

Training Log: Whitesheep

In the last 7 days:

activity # timemileskm+m
  Off-road running2 2:58:54 23.74(7:32) 38.2(4:41) 325
  Road running1 1:33:55 12.12(7:45) 19.5(4:49) 170
  Running (buggy/bag)2 1:18:15 8.2(9:32) 13.2(5:56)
  Cycling2 1:02:00 17.27(3:35) 27.8(2:14) 160
  Total6 6:53:04 61.33(6:44) 98.7(4:11) 655
«
2:39
0:00
FrSaSuMoTuWeTh

Wednesday Jul 26 #

5 PM

Running (buggy/bag) 37:15 [1] 6.3 km (5:55 / km)
ahr:121 shoes: adidas Supernova boost (iii)

V easy with lil

Tuesday Jul 25 #

1 PM

Cycling 15:00 [1] 6.0 km (2:30 / km)

6 PM

Cycling 47:00 [2] 21.8 km (2:09 / km) +160m 2:05 / km
ahr:132

Easy ride out to kimpton & codicote. Enjoyed my new stiffer shoes, really made a difference out of the saddle on climbs.

Monday Jul 24 #

Note
(rest day)

Definitely need today's day off
Also looking forward to a change of emphasis. Cycling this week to get a few hours in without the impact, ending up with ridelondon 100. Then it'll be back to work and lower mileage but harder sessions. Best opportunities to fit in around work are likely to be:
Thursday doubles - am steady with club's sub-3 crowd then pm tempo
Friday buggy runs - up to 2 hours with lil on my day off
Saturday parkrun sandwich - will gradually try to increase the intensity of these by adding more and longer efforts rather than just the 5km
Sunday long runs - could try to alternate going long and steady after a tough Saturday session, with a much sharper long run that I would want to be fresh for; gradually I'll try to build that sharp long run up from maybe 10 miles to start with to 20
Monday-Weds - no obvious ways to make it easy, so I'll just do what I can and focus on recovery. Will include speed sessions at least every other week, but with the plan being to keep these short and easy so that the focus is elsewhere.

Sunday Jul 23 #

7 AM

Off-road running long 2:39:26 intensity: (2:00:00 @2) + (39:26 @3) 33.2 km (4:48 / km) +275m 4:37 / km
ahr:145 shoes: adidas Supernova boost (i)

First real long run, and the end of the first block of training. Good confidence boost - the numbers for this run (and this week) are a good amount better than for the last long run (and biggest week) of my abingdon build up.

Saturday Jul 22 #

8 AM

Off-road running tempo 19:28 intensity: (10:00 @3) + (9:28 @4) 5.0 km (3:54 / km) +50m 3:42 / km
ahr:168 shoes: Asics Hyperspeed (ii)

Steady marathon pace effort, although intensity crept up so a bit quicker than that really

Road running 1:33:55 intensity: (45:36 @1) + (48:19 @2) 19.5 km (4:49 / km) +170m 4:37 / km
ahr:150 shoes: Asics Hyperspeed (ii)

Park run sandwich over childwickbury. Took a while to ease into it, but was going strong back into harpers

Friday Jul 21 #

3 PM

Running (buggy/bag) 41:00 [1] 6.9 km (5:57 / km)
ahr:127 shoes: adidas Supernova boost (i)

« Earlier

Recent Comments

7+ days ago
nice work mate. looking qu... 1  
more...

Next Up

Reports

Search Log


  • Nov 19 [16w, 3d]: Y! - Valencia Marathon
  • Jun 17, 2050 [1,716w, 1d]: Y - wmoc 2050 with time for 109 pfitzinger 16-week programmes...

Recent Weeks:

Week
Ending
Training hours by intensity
01234567891011
12
Jul 30
Jul 23
Jul 16
Jul 9
Jul 2

Week
Ending
Training hours by activity
01234567891011
12
Jul 30
Jul 23
Jul 16
Jul 9
Jul 2

Week
Ending
Training kilometers by activity
0102030405060708090100110120130
140
Jul 30
Jul 23
Jul 16
Jul 9
Jul 2

all weeks | months | years | as calendar