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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tedmac

In the 7 days ending Nov 5, 2016:

activity # timemileskm+m
  Running4 6:01:46 40.86(8:51) 65.76(5:30) 1647
  Total4 6:01:46 40.86(8:51) 65.76(5:30) 1647
  [1-5]4 5:38:05

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Saturday Nov 5, 2016 #

10 AM

Running (Trail) 4:01:32 intensity: (15:42 @0) + (7 @1) + (1:07 @2) + (5:33 @3) + (1:06:25 @4) + (2:32:38 @5) 26.2 mi (9:13 / mi) +1223m 8:03 / mi
ahr:165 max:200 shoes: Hoka ATR Challenger

Run 1: Moab Trail Marathon race.

Friday Nov 4, 2016 #

3 PM

Running (Trail) 20:01 intensity: (2:55 @0) + (18 @1) + (7 @2) + (52 @3) + (10:12 @4) + (5:37 @5) 2.1 mi (9:32 / mi) +24m 9:12 / mi
ahr:160 max:176 shoes: Hoka ATR Challenger

Tune-Up run!

Tuesday Nov 1, 2016 #

9 AM

Running (Treadmill) 55:03 intensity: (1:10 @0) + (1:28 @1) + (3:07 @2) + (1:14 @3) + (8:51 @4) + (39:13 @5) 7.25 mi (7:36 / mi) +164m 7:06 / mi
ahr:165 max:181 shoes: Hoka ATR Challenger

Run 2: Early in week. 20/20 Marathon paced "half and half" workout. You can do this all on the TM, or as a mix by doing the flat MP run outdoors then coming into the gym for the hill portion (Either order is fine). After a brief warmup run for 20:00 at the shallower marathon hill combo (7:45 / 4%) and then another 20:00 at your flat marathon pace of about 6:45. Then finish off with a few easy minutes of flat jogging. Adjust the paces as needed to be current marathon effort (ie probably a little slower than what I show).

Monday Oct 31, 2016 #

7 PM

Running (Trail) 45:10 intensity: (3:54 @0) + (28 @1) + (8:25 @2) + (8:52 @3) + (7:16 @4) + (16:15 @5) 5.31 mi (8:30 / mi) +236m 7:28 / mi
ahr:153 max:177 shoes: Hoka ATR Challenger

Run 3: 30:00 - 45:00 rolling trail run with 4 x :30 moderate strides.

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