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Training Log Archive: Thompass

In the 7 days ending Jun 2:

activity # timemileskm+m
  Easy Run4 2:44:40 18.63(8:50) 29.98(5:30) 410
  Long Run1 1:45:08 11.85(8:52) 19.08(5:31) 273
  Football1 1:22:26 6.12(13:28) 9.85(8:22) 36
  Steady Run1 1:10:06 8.16(8:35) 13.13(5:20) 333
  Quality Run2 52:10 8.59(6:04) 13.83(3:46)
  Total7 7:54:30 53.35(8:54) 85.87(5:32) 1052
  [1-5]7 7:40:21

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MoTuWeThFrSaSu

Sunday Jun 2 #

9 AM

Long Run 1:45:08 intensity: (32 @0) + (4:43 @1) + (1:14:46 @2) + (25:07 @3) 19.08 km (5:31 / km) +273m 5:09 / km
ahr:132 max:151 shoes: Saucony Peregrine 13

Saturday Jun 1 #

Note

World Cup spectating takeaways (reference):

- If you're pushing and things are too complex and happening too quickly, react and back off. Keep offering to push and pick your moments to accept.
- If area is expected to be hilly, expect to plan for contours, they can easily fall away from attention on long legs. Give them attention.
9 AM

Steady Run 1:10:06 intensity: (4:04 @1) + (18:28 @2) + (27:13 @3) + (13:29 @4) + (6:52 @5) 13.13 km (5:20 / km) +333m 4:44 / km
ahr:148 max:184 shoes: Saucony Guide 16

Planned for some easy seat climbs because I'm a bit tired, but saw Holyrood parkrun was five minutes from starting as I was coming past it and decided to go steady, easier mileage than climbing the whole time. Effort level very controlled. Conditions looked splendid at Cramond though, shame I didn't plan for it, but unconcerned. Training is going well.

Friday May 31 #

5 PM

Easy Run 45:16 intensity: (36:40 @2) + (8:36 @3) 8.52 km (5:19 / km) +145m 4:54 / km
ahr:131 max:147 shoes: Saucony Guide 16

Thursday May 30 #

5 PM

Easy Run 16:55 intensity: (28 @0) + (3:56 @1) + (12:31 @2) 3.1 km (5:27 / km) +23m 5:16 / km
ahr:120 max:134 shoes: Inov-8 X-Talon 212

Quality Run 35:05 intensity: (20 @0) + (15 @1) + (3:04 @2) + (2:39 @3) + (16:49 @4) + (11:58 @5) 8.83 km (3:58 / km)
ahr:167 max:185 shoes: Inov-8 X-Talon 212

2x8[2] + 2x4[1] + 2x2[1] at HH with Spenny

Legs felt pretty rough to start after return to football yesterday, but was resolved enough to continue. Started a bit in stasis mode, aiming to progress in session and not feel terrible. Got rolling better halfway through the second eight. Felt like a good solid session for a Thursday.

Easy Run 12:19 intensity: (8 @0) + (22 @1) + (5:45 @2) + (6:04 @3) 2.01 km (6:07 / km) +2m 6:06 / km
ahr:136 max:145 shoes: Inov-8 X-Talon 212

Wednesday May 29 #

5 PM

Football 1:22:26 intensity: (5:39 @0) + (22:41 @1) + (32:59 @2) + (20:30 @3) + (37 @4) 9.85 km (8:22 / km) +36m 8:13 / km
ahr:125 max:171

Tuesday May 28 #

5 PM

Easy Run 16:57 intensity: (33 @0) + (20 @1) + (15:23 @2) + (41 @3) 3.28 km (5:10 / km) +24m 4:59 / km
ahr:129 max:147 shoes: New Balance 1500v6

Quality Run 17:05 intensity: (5:36 @0) + (4:01 @1) + (4:36 @2) + (4 @3) + (9 @4) + (2:39 @5) 5.0 km (3:25 / km)
ahr:123 max:194 shoes: New Balance 1500v6

5kTT

Went to the Meadows fishing for a session, Spenny offering a 2x8 + 2x4, but when we met the others it became either 5kTT, 8 + 2x4, or 16 + 2x8 + 4x4. Took Todge's TT paced kindly by the other boys on the longer session, figured it came near my PB so it would be good for me. Felt very relaxed and strong coming into 2.5-3km so decided to wait a little bit and then switch to a higher gear, which went swimmingly. Feels like I have loads more time to chop off even in current shape, which is brilliant. Will try that at some point.

Felt a bit weird after, like I should complete a full session and that I'd wasted my evening session, but needed the toilet more and decided to just go home after. I was also really not feeling doing more after, would've needed to have an initial plan to do that before running for my chimp brain to accept it. Doesn't hurt to do this once in a while, won't harm the shape and clear sign I'm getting faster.

Easy Run 33:08 intensity: (18 @0) + (40 @1) + (25:04 @2) + (7:06 @3) 5.63 km (5:53 / km) +55m 5:37 / km
ahr:131 max:153 shoes: New Balance 1500v6

Monday May 27 #

5 PM

Easy Run 40:05 intensity: (35 @0) + (7:54 @1) + (29:37 @2) + (1:59 @3) 7.44 km (5:23 / km) +162m 4:52 / km
ahr:124 max:143 shoes: Saucony Guide 16

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