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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Lexc

In the 7 days ending Apr 4:

activity # timemileskm+mload
  Running5 4:30:04 37.17(7:16) 59.82(4:31) 364142.3
  Cycling1 3:58:1059.5
  Orienteering1 1:10:06 5.66(12:24) 9.1(7:42) 20922.5
  S & C2 57:30
  Total9 10:35:50 42.83 68.92 573224.3
  [1-5]7 9:38:20

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MoTuWeThFrSaSu

Sunday Apr 4 #

12 PM

Orienteering 1:10:06 intensity: (52:41 @1) + (15:01 @2) + (2:24 @3) 9.1 km (7:42 / km) +209m 6:54 / km
ahr:143 max:176 shoes: NB 880's (blue)

Cutting about nicely on Costorphine. Delightful to be doing O and very much enjoyed the lack of paths as it made it actually quite a decent area.

Saturday Apr 3 #

10 AM

Running warm up/down 17:11 intensity: (10:32 @1) + (6:39 @2) 3.31 km (5:11 / km) +20m 5:02 / km
ahr:143 max:164 shoes: NB 880's (blue)

Running tempo 10:00 intensity: (17 @1) + (31 @2) + (1:26 @3) + (7:36 @4) + (10 @5) 3.04 km (3:17 / km) +7m 3:15 / km
ahr:182 max:192 shoes: Adidas Adizero Adios 4

10' @ T
Good to be able to get this done alright, felt a little tougher than usual but nothing to bad.

Running 25:20 intensity: (12 @1) + (1:10 @2) + (6:03 @3) + (11:04 @4) + (6:51 @5) 6.9 km (3:40 / km) +16m 3:38 / km
ahr:184 max:199 shoes: Adidas Adizero Adios 4

Pretty happy with this as a session, averaged 1:25.9's for the 500m which is about a 68 through the 400m mark for 10 x 500m. Nice 75s recovery and working well with the back end of the group.

Running warm up/down 13:38 intensity: (1:31 @1) + (12:07 @2) 3.0 km (4:32 / km) +9m 4:28 / km
ahr:157 max:167 shoes: NB 880's (blue)

Friday Apr 2 #

2 PM

Cycling 1:57:26 [1]
ahr:109 max:148

40.82 km (20.9 kph) +65m

Cycling 2:00:44 [1]
ahr:100 max:132

38.03 km (18.9 kph) +162m

Thursday Apr 1 #

9 AM

S & C 45:00 [0]

10 AM

Running 1:00:07 intensity: (56:53 @1) + (3:14 @2) 12.01 km (5:00 / km) +110m 4:47 / km
ahr:140 max:158 shoes: NB 880's (blue)

Striders up Calton plus pootle.

Wednesday Mar 31 #

4 PM

Running 43:09 intensity: (29:53 @1) + (13:16 @2) 9.0 km (4:48 / km) +77m 4:36 / km
ahr:144 max:165 shoes: NB 880's (blue)

Easy box loop. V cold.
5 PM

S & C 12:30 [0]

P4P and 30 pressies.

Tuesday Mar 30 #

4 PM

Running warm up/down 18:30 intensity: (7:59 @1) + (9:15 @2) + (1:16 @3) 4.21 km (4:24 / km)
ahr:152 max:174 shoes: NB 880's (blue)

Running intervals 10:06 intensity: (4:14 @1) + (3:02 @2) + (2:02 @3) + (48 @4) 1.92 km (5:15 / km)
ahr:157 max:191 shoes: Adidas Adizero Pro

Pre-striders - 5 x 30s [1:30]
Had to change back out of the more aggressive shoes as was aggravating the foot.

Running intervals 15:01 intensity: (11 @1) + (9 @2) + (1:24 @3) + (6:26 @4) + (6:51 @5) 4.57 km (3:17 / km)
ahr:189 max:201 shoes: NB 880's (blue)

400 on/off 300 on/off 200 on/off 100 on/off 400 on/off 300....... for 15'

Was feeling fairly tough but controlled with Stanny and Malcom on the track. HR all pretty high but thats the nature of these wave sessions!

Roughly aiming for:
18s per 100 on
23s per 100 off

But ended up averaging slightly quicker than that which was pleasant.

Running warm up/down 18:19 intensity: (8:20 @1) + (9:47 @2) + (12 @3) 3.6 km (5:05 / km) +50m 4:46 / km
ahr:151 max:170 shoes: NB 880's (blue)

Monday Mar 29 #

4 PM

Running 38:43 intensity: (25:16 @1) + (12:16 @2) + (1:11 @3) 8.25 km (4:42 / km) +76m 4:29 / km
ahr:149 max:178 shoes: NB 880's (blue)

Easy Hermi. Windy boi. Warm out!!

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