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

Training Log Archive: Runner99

In the 7 days ending Feb 23:

activity # timemileskm+m
  Running5 3:22:14 24.46(8:16) 39.37(5:08) 450
  Total5 3:22:14 24.46(8:16) 39.37(5:08) 450

«»
1:13
0:00
» now
MoTuWeThFrSaSu

Sunday Feb 23 #

10 AM

Running warm up/down 25:00 [2] 4.0 km (6:15 / km) +15m 6:08 / km

Jogging to uni and back.

Running 18:00 [1] 1.4 km (12:51 / km)

Phase 1:

6 min @ 7 km/h
6 min @ 8.4 km/h
6 min @ 7 km/h

Running 14:00 [3] 3.11 km (4:30 / km)

Phase 2:

VO2 max test ramping up every minute. Not the happiest with the max speed, (3:17 min/km) Should theoretically have broken 3:00 and been like 2:40 ideally.

7.8 km/h
8.6
9.4
10.2
11
11.8
12.6
13.4
14.2
15
15.8
16.6
17.4
18.2

Running 16:00 [2] 3.31 km (4:50 / km)

Phase 3:

4min @ 7km/h
12 @ 14.2


This was supposed to be threshold pace 4:13min/km which makes about sense for me. Want to try keeping my off day runs around this speed on flat.

Friday Feb 21 #

Running 22:00 [2] 5.4 km (4:04 / km)

Thursday Feb 20 #

2 PM

Running (Agility) 40:51 [3] 8.44 km (4:50 / km) +202m 4:19 / km

Warm up / down 5km

Agility workout:
1000m (1:20R)
800m (1:00)
600m (40)
400 (20)
200

Really windy today at the top of Nose Hill, had to push hard against it.

Tuesday Feb 18 #

Running 24:03 [2] 5.41 km (4:27 / km) +53m 4:14 / km

Monday Feb 17 #

Running (Agility) 42:20 [3] 8.3 km (5:06 / km) +180m 4:36 / km

« Earlier | Later »