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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rickyp

In the 7 days ending Feb 28:

activity # timemileskm+mload
  Running6 7:17:49 53.28(8:13) 85.75(5:06) 1113292.6
  S & C3 1:41:30
  Total9 8:59:19 53.28 85.75 1113292.6
  [1-5]6 7:16:22

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MoTuWeThFrSaSu

Sunday Feb 28 #

10 AM

Running 1:34:00 intensity: (1:36 @1) + (27:20 @2) + (1:03:21 @3) + (1:43 @4) 17.44 km (5:23 / km) +358m 4:53 / km
ahr:140 max:165 shoes: Inov8 Mudclaw G260

90 mins easy via Mortonhall hall and Braids to visit the cave for the 1st time

Saturday Feb 27 #

10 AM

Running 1:30:11 intensity: (22 @0) + (2:21 @1) + (38:01 @2) + (49:27 @3) 18.9 km (4:46 / km) +224m 4:30 / km
ahr:138 max:157 shoes: New Balance 1080v10

Steady around South Loop

Friday Feb 26 #

8 AM

S & C 45:00 [0]

Warm Up Mobility
Lunges into high knee, broad jumps, step jumps, hops
Calf raises L+R 3 x 10
Band knee drive 3 x 8 3*
Band leg laterals 3 x 8 3*
Sally Up Sally Down Press Ups
6 PM

Running 30:08 intensity: (14 @0) + (19 @1) + (29:12 @2) + (23 @3) 5.51 km (5:28 / km) +14m 5:24 / km
ahr:131 max:141 shoes: Inov8 Mudclaw G260

30 mins easy around Inch Park

Thursday Feb 25 #

11 AM

Running 1:15:06 intensity: (45 @1) + (24:11 @2) + (44:18 @3) + (5:52 @4) 13.27 km (5:40 / km) +324m 5:03 / km
ahr:143 max:168 shoes: Inov8 Mudclaw G260

75 mins easy around the Seat with Kai

Wednesday Feb 24 #

12 PM

Running 1:13:16 intensity: (15 @0) + (18 @1) + (7:23 @2) + (44:17 @3) + (21:03 @4) 16.06 km (4:34 / km) +59m 4:29 / km
ahr:149 max:175 shoes: New Balance 1080v10

3 x 8 mins Zone 3 [8mins] + WU/WD

No hip pain. Achilles was niggling on first rep but then faded

Tuesday Feb 23 #

7 AM

Running 1:15:08 intensity: (36 @0) + (1:30 @1) + (56:05 @2) + (16:57 @3) 14.58 km (5:09 / km) +134m 4:56 / km
ahr:134 max:146 shoes: New Balance 1080v10

75 mins easy via Hermitage and Innocent

Monday Feb 22 #

8 AM

S & C 40:00 [0]

Warm Up Mobility
3 x 8 Pull Ups
Reverse Lunges 3 x 8 @ 36kg
Bulgarian split squats 3 x 8 @ 36kg
Band knee drive and hold 3 x 8 4*
6 PM

S & C 16:30 [0]

Core on the floor: 2 sets of 8 x 45s [15s]

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