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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: emjem92

In the 7 days ending May 1, 2016:

activity # timemileskm+m
  run3 1:26:29 7.01 11.28
  cycling1 40:00 6.84(5:51) 11.0(3:38)
  intervals3 25:23 3.32(7:38) 5.35(4:45)
  core and flexibility1 10:00
  Total7 2:41:52 17.17 27.63

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MoTuWeThFrSaSu

Sunday May 1, 2016 #

run 40:21 [2] 6.28 km (6:26 / km)

Woke up with sore neck and both shoulders were a bit stiff.
Went for a slow easy run in port fairy.
It rained. A lot. I decided to run along the coast and came back wind battered and soaking. But it was kinda nice

run warm up/down 5:00 [2]

Warm up.warm down

Saturday Apr 30, 2016 #

cycling 40:00 [3] 11.0 km (3:38 / km)

Chilled ride from flinders to where i park my ute following the yarra. Trying not to break a sweat in civilian clothing.
Managed to crick my neck and hurt my shoulder getting bike back into ute. Awesome.

Friday Apr 29, 2016 #

run warm up/down 10:00 [2]

Warm up warm down

run tempo 16:08 [4] 3.0 km (5:23 / km)

1km 5min19
2km 5km43
3km 5km06

2nd km slightly hilly. Think i lost concentration aswell.

intervals intervals 4:08 [5] 1.0 km (4:08 / km)

200m sprints x 5 with recovery
1st 51sec
2nd 49sec
3rd 49sec
4th 50sec
5th 49sec

Thursday Apr 28, 2016 #

1 PM

run warm up/down 15:00 [2] 2.0 km (7:30 / km)

Warm up warm down
2 PM

intervals intervals 20:00 [4] 4.0 km (5:00 / km)

5mins on/2mins off intervals done 4 times
Just over 1km done for each rep but i still can't figure out the lap setting on my watch...
I don't understand technology.send help.
3 PM

intervals hills 1:15 [5] 0.35 km (3:34 / km)

5 x 15second sprints up hill, jog back down inbetween
0.07km speed 14.7
0.07km speed 15.2
0.07km speed 15.2
0.07km speed 15.7
0.07km speed 15.9
4 PM

core and flexibility 10:00 [1]

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