Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nat and the Hat

In the 1 days ending Jul 22, 2015:

activity	#	time	miles		km		+m
Running	3	1:25:14	8.76	(9:44)	14.09	(6:03)	36
Cycling	2	1:12:14	16.48	(13.7/h)	26.52	(22.0/h)	129
Total	5	2:37:28	25.24	(6:14)	40.61	(3:53)	165

2:37

0:00

» now

Wednesday Jul 22, 2015 #

7 AM

Cycling (path + road) 33:52 [1] 13.07 km (23.2 kph) +61m
shoes: Saucony Mirage 4 (purple ones)

Biked to work.

12 PM

Cycling (road + path) 38:22 [1] 13.45 km (21.0 kph) +68m
shoes: Saucony Mirage 4 (purple ones)

Slow bike back from work.

1 PM

Running warm up/down (road) 20:06 [1] 2.97 km (6:46 / km) +1m 6:45 / km
shoes: Saucony Mirage 4 (purple ones)

Warm up run + dynamic stretches/exercises. ~2.5km run and then spent the rest of the time doing dynamics back and forth on the 4H loop.

Running tempo (4H) 3:57 [4] 1.01 km (3:56 / km) +1m 3:54 / km
shoes: Saucony Mirage 4 (purple ones)

Time trial for 1000m on the 4H loop (slight incline). An alright time but I could've gone faster on the corners.

Running warm up/down (road) 9:58 [1] 1.73 km (5:45 / km) +10m 5:36 / km
shoes: Saucony Mirage 4 (purple ones)

Nice and easy warm down after the 1000m on the 4H.

6 PM

Running warm up/down (OOC training) 6:52 [1] 1.19 km (5:47 / km) +8m 5:35 / km
shoes: Saucony Mirage 4 (purple ones)

Warm up run to WHS bridge.

Running warm up/down (OOC training) 2:54 [2] 0.7 km (4:09 / km)
shoes: Saucony Mirage 4 (purple ones)

Warm up continued: 4 lengths of the bridge (stride/accelerations over the bridge).

Running intervals (OOC training) 34:31 5.33 km (6:28 / km)
shoes: Saucony Mirage 4 (purple ones)

Main workout:
With a group (Steve, Randy, and myself) one person at a time had to choose a route for 4 minutes at a moderate pace, once 4 minutes was up, you had to take 1 minute rest and then run at a faster pace back to the start (for another 4 minutes). On the faster 4 minutes (way back to start) the goal was to pass the start and keep running until 4 minutes was up. Once done, you had to walk back to the start and take 1:30 minutes rest. Did this 3 times with each person choosing a different route.

7 PM

Running warm up/down (OOC training) 6:56 [1] 1.16 km (5:58 / km) +16m 5:35 / km
shoes: Saucony Mirage 4 (purple ones)

Warm down run back to Frank Ryan.

« Earlier | Later »