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

Training Log Archive: Runner99

In the 7 days ending Sep 17:

activity # timemileskm+m
  running10 5:49:45 37.38(9:21) 60.15(5:49) 755
  Forest Orienteering1 1:15:45 5.96(12:43) 9.59(7:54) 395
  Total10 7:05:30 43.34(9:49) 69.74(6:06) 1150
  [1-5]10 6:07:35
averages - sleep:5

«»
2:11
0:00
» now
MoTuWeThFrSaSu

Sunday Sep 17 #

10 AM

running race 15:00 [5] 4.2 km (3:34 / km)

Team trial at the university. Pretty happy with my time, aimed for 4.3km in 15min (3:30pace) and held a (3:34pace) :) good place to start improving from.
12 PM

running 10:58 intensity: (5:53 @0) + (3:58 @1) + (1:07 @3) 0.61 km (18:02 / km) +65m 11:47 / km
ahr:95 max:113

Forest Orienteering 1:15:45 intensity: (48:12 @0) + (17:30 @1) + (2:14 @2) + (7:01 @3) + (19 @4) + (29 @5) 9.59 km (7:54 / km) +395m 6:33 / km
ahr:92 max:187

Thursday Sep 14 #

11 AM

running 1:03:00 [3] 7.87 km (8:00 / km) +84m 7:36 / km

4 PM

running 36:55 [3] 3.89 km (9:29 / km) +22m 9:14 / km

running 24:31 [3] 5.46 km (4:29 / km) +58m 4:16 / km

running 2:36 [3] 0.28 km (9:25 / km)

running 3:58 [3] 1.04 km (3:48 / km) +11m 3:36 / km

Wednesday Sep 13 #

6 AM

running 8:20 [3] 1.28 km (6:29 / km) +33m 5:46 / km

running (Nose Hill Bridge) 15:06 [4] 2.96 km (5:06 / km) +99m 4:22 / km
slept:6.0

Took it slower than yesterday, and felt better too. Need more sleep.

running 22:50 [3] 4.3 km (5:19 / km) +12m 5:14 / km

11 PM

running 1:02 [3] 0.19 km (5:25 / km)

running 26:05 [3] 4.19 km (6:14 / km) +28m 6:01 / km

Lat intervals. 4x1km

Tuesday Sep 12 #

6 AM

running warm up/down 10:39 [3] 1.49 km (7:10 / km) +38m 6:21 / km

running (Nose Hill Bridge) 15:02 [4] 3.26 km (4:37 / km) +103m 3:59 / km
slept:6.0

Mock Trial run, big differences are the climb, shoes and amount of sleep lol. Really tired in the morning.

running warm up/down 10:46 [3] 1.66 km (6:29 / km)

5 PM

running 2:02 [3] 0.22 km (9:20 / km)

running intervals 23:20 intensity: (3:50 @0) + (19:30 @4) 5.25 km (4:27 / km) +48m 4:15 / km

Running intervals with the team. Not dead last so yay for that, but still quite far behind the pack.

1.7km x3 @
6:35
6:42
6:26

Monday Sep 11 #

11 AM

running (Nose Hill Bridge) 30:27 [3] 6.0 km (5:04 / km) +77m 4:46 / km

AM run to nose hill bridge, felt a bit rough at the beginning but was able to pick it up after the halfway point.
7 PM

running (Nose Hill Bridge) 27:08 intensity: (20:08 @3) + (7:00 @4) 6.01 km (4:31 / km) +79m 4:14 / km
slept:3.0

PM run felt a lot better and was able to pick up a decent pace by the end of it. Ate too much though. Gonna transition my focus on shorter and faster distances for the team trial on the weekend.

« Earlier | Later »