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

Training Log Archive: Lexc

In the 7 days ending Sep 22:

activity # timemileskm+mload
  Running7 6:47:45 52.57(7:45) 84.61(4:49) 1081157.7
  Gym1 1:00:00
  Orienteering1 44:00 4.5(9:47) 7.24(6:05) 1618.7
  Total8 8:31:45 57.07 91.84 1097176.4
  [1-5]7 7:31:45

«»
2:19
0:00
» now
MoTuWeThFrSaSu

Sunday Sep 22 #

7 PM

Running 43:23 intensity: (40:48 @1) + (2:27 @2) + (8 @3) 8.53 km (5:05 / km) +118m 4:45 / km
ahr:139 max:172 shoes: Nike Pegs 36

Easy with Elisha.

Saturday Sep 21 #

5 PM

Running 1:37:16 intensity: (1:36:44 @1) + (27 @2) + (5 @3) 17.39 km (5:36 / km) +390m 5:02 / km
ahr:131 max:157 shoes: Nike Pegs 36

Got lost several times, ran through a lot of bog and half of it not on any tracks at all. Good fun. Sunday run on a Saturday.

Friday Sep 20 #

Note
(rest day)

Thursday Sep 19 #

6 PM

Running warm up/down 20:54 intensity: (22 @1) + (3:08 @2) + (11:28 @3) + (5:40 @4) + (16 @5) 4.19 km (4:59 / km) +18m 4:53 / km
ahr:174 max:192 shoes: Nike Pegs 36

Orienteering intervals 44:00 intensity: (26:21 @1) + (7:50 @2) + (8:10 @3) + (1:38 @4) + (1 @5) 7.24 km (6:05 / km) +16m 6:01 / km
ahr:143 max:192 shoes: Nike Pegs 36

Sprintervals with the boys - pretty good group, good shift.
Felt pretty full and slow and had tired legs (been training for once..) on the first two but managed to get my act together and keep it cool on the third (ungaffled).

Running warm up/down 20:10 intensity: (11:12 @1) + (8:55 @2) + (3 @3) 4.14 km (4:52 / km) +25m 4:44 / km
ahr:150 max:171 shoes: Nike Pegs 36

Wednesday Sep 18 #

9 AM

Running 56:02 intensity: (15:16 @1) + (37:10 @2) + (3:36 @3) 11.81 km (4:45 / km) +275m 4:15 / km
ahr:157 max:175 shoes: Nike Pegs 36

Easy morning x
Little faster than intended as I had to be back for 10!
Started feeling fairly rough but got into it towards the end.

Tuesday Sep 17 #

6 PM

Running warm up/down 21:20 [1] 4.08 km (5:14 / km)
ahr:128 max:143 shoes: Nike Pegs 36

Running intervals 39:06 intensity: (17:05 @1) + (7:27 @2) + (3:24 @3) + (10:49 @4) + (21 @5) 11.1 km (3:31 / km)
ahr:160 max:194 shoes: Nike Zoom Fly Flyknit

Good session.

Nice group of boys out tearing up the meadows - clocking around 20ish.

2 x 8mins [2mins] - 4 x 4mins [1min] tasty.

3:17’s/km
3:15’s/km
—————————
3:09’s/km
3:09’s/km
3:09’s/km
3:08’s/km

Lovely session, back in the grind and it feels good. Very enjoyable, very fun. Jacks in shape.

Running intervals 8:05 intensity: (55 @1) + (7:10 @2) 1.57 km (5:10 / km)
ahr:156 max:164 shoes: Nike Zoom Fly Flyknit

4 x 30s [1:30] strides

Running warm up/down 21:36 intensity: (9:14 @1) + (11:23 @2) + (48 @3) + (11 @4) 4.38 km (4:56 / km) +3m 4:55 / km
ahr:152 max:185 shoes: Nike Pegs 36

Monday Sep 16 #

10 AM

Running 29:27 intensity: (15:32 @1) + (13:55 @2) 6.41 km (4:35 / km) +113m 4:13 / km
ahr:150 max:164 shoes: Nike Pegs 36

Easy solo morning. Blackford.
2 PM

Gym 1:00:00 [0]

Gym with Lyds.
6 PM

Running 50:26 intensity: (31:24 @1) + (17:34 @2) + (1:15 @3) + (13 @4) 11.01 km (4:35 / km) +138m 4:19 / km
ahr:136 max:181 shoes: Nike Pegs 36

Evening on HMR. Good chat.

« Earlier | Later »