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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tedmac

In the 7 days ending Nov 19, 2016:

activity # timemileskm+m
  Running4 3:14:39 25.18(7:44) 40.52(4:48) 402
  Strength Workout1 20:00
  Total5 3:34:39 25.18 40.52 402
  [1-5]5 3:18:39

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Saturday Nov 19, 2016 #

8 AM

Running (Road) 39:16 intensity: (2:49 @0) + (6:03 @1) + (28:21 @2) + (2:03 @3) 5.06 mi (7:46 / mi) +66m 7:27 / mi
ahr:130 max:147 shoes: Hoka Huaka - Oct 16

Run 5: (opt) 45:00 recovery run of any kind.

Friday Nov 18, 2016 #

Strength Workout 20:00 [3]

Thursday Nov 17, 2016 #

5 AM

Running (Road) 54:20 intensity: (4:32 @0) + (6:22 @1) + (10:54 @2) + (25:08 @3) + (6:14 @4) + (1:10 @5) 7.16 mi (7:35 / mi) +137m 7:10 / mi
ahr:140 max:171 shoes: Hoka Huaka - Oct 16

Run 2: Run 12 laps of “faster straights, slower curves" on a 400m track. Don't worry about split times; just try to have a distinct difference between the two efforts with the straights being as fast as you can go without having to strain, like when doing strides. Normal warmup and cool-down.

OR

If no track handy, you can do this workout on any flat course by alternating 30 seconds fast with 40 seconds easy for 3 miles.

Wednesday Nov 16, 2016 #

5 AM

Running (Road) 40:14 intensity: (2:35 @0) + (7:21 @1) + (17:16 @2) + (13:02 @3) 4.9 mi (8:13 / mi) +55m 7:56 / mi
ahr:133 max:151 shoes: Hoka Huaka - Oct 16

Run 4: 45:00 easy rolling recovery run on trails.

Logistically had to be on roads and cut a little short

Tuesday Nov 15, 2016 #

5 AM

Running (Road) 1:00:49 intensity: (6:04 @0) + (10:04 @1) + (13:02 @2) + (15:59 @3) + (7:03 @4) + (8:37 @5) 8.06 mi (7:33 / mi) +144m 7:09 / mi
ahr:142 max:176 shoes: Hoka Huaka - Oct 16

Run 3: 60:00 medium effort hard hilly road run. Start slow and then gradually increase the intensity

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