Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tedmac

In the 7 days ending Jul 2, 2016:

activity	#	time	miles	km	+m
Running	6	5:49:40	37.82	60.86	458
Total	6	5:49:40	37.82	60.86	458

1:16

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Saturday Jul 2, 2016 #

1 PM

Running 30:31 [0] 3.58 mi (8:31 / mi) +78m 7:59 / mi

Thursday Jun 30, 2016 #

6 AM

Running (Road) 1:15:43 [0] 11.01 mi (6:53 / mi) +165m 6:34 / mi
shoes: Rapa Nui Road - June '16

Run 2: 75:00 marathon effort rolling trail run (meaning marathon effort for today’s course), with 10:00 easy flat warmup and 5:00 cool-down.

Wednesday Jun 29, 2016 #

5 AM

Running (Road) 1:00:22 [0] 7.62 mi (7:55 / mi) +109m 7:35 / mi
shoes: Rapa Nui Road - June '16

Run 4: 60:00 rolling recovery run.

Tuesday Jun 28, 2016 #

5 AM

Running (Treadmill) 1:16:10 [0] 9.55 mi (7:59 / mi)
shoes: Rapa Nui Road - December

Run 3: Hill Cruise intervals on treadmill. After the normal 15:00 easy run warmup and a few flat strides, the workout is 4 x 10:00 hills with a 2 minute recovery consisting of easy flat running between each. For the hills, I’d like you to do 1 at each of your hill tempo combos (ie 7:15/4%, 7:45/6%, 8:15/8%) and the 4th your choice. Mix the order up anyway you like. Then cool-down with another 15:00 of easy running.

Sunday Jun 26, 2016 #

5 PM

Running 46:49 [0] 6.06 mi (7:44 / mi) +106m 7:20 / mi