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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tedmac

In the 7 days ending Jan 21, 2017:

activity # timemileskm+m
  Running5 4:48:53 36.82(7:51) 59.26(4:53) 478
  Strength Workout2 1:01:11 0.76(1:20:39) 1.22(50:07)
  Swimming1 30:16 1
  Total7 6:20:20 37.58(10:07) 60.48(6:17) 479
  [1-5]6 4:35:15

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Saturday Jan 21, 2017 #

9 AM

Running (Road) 16:43 intensity: (1:22 @0) + (1:47 @1) + (13:29 @2) + (5 @3) 1.78 mi (9:23 / mi) +4m 9:20 / mi
ahr:129 max:141 shoes: Hoka Huaka - Oct 16

Jog with dog

Strength Workout 13:47 intensity: (13:30 @0) + (17 @1) 0.0 mi
ahr:83 max:109

Running (Road) 13:24 intensity: (1:57 @0) + (12 @1) + (6 @2) + (1:36 @3) + (9:15 @4) + (18 @5) 1.55 mi (8:39 / mi) +97m 7:14 / mi
ahr:155 max:165 shoes: Hoka Huaka - Oct 16

Run home from gym

Friday Jan 20, 2017 #

7 AM

Running (Road) 1:01:53 intensity: (2:05 @0) + (3:05 @1) + (53:26 @2) + (3:17 @3) 8.03 mi (7:42 / mi) +144m 7:18 / mi
ahr:131 max:146 shoes: Huaka - Jan 17

Run 5: 60:00 recovery run of any kind.

Thursday Jan 19, 2017 #

5 AM

Running (Treadmill) 1:05:37 intensity: (5:18 @0) + (1:01 @1) + (8:42 @2) + (5:44 @3) + (6:27 @4) + (38:25 @5) 8.25 mi (7:57 / mi)
ahr:160 max:191 shoes: Hoka Huaka - Oct 16

Run 3: Hill Cruise intervals on treadmill. After the normal 15:00 warmup, run 6 x 5:00 alternating between at 7:15/4% and 8:45/8% for the hills, with a 2 minute recovery consisting of easy flat running between each. But if one of the combos seems much easier on your HS, stick with that one. Cool-down with another 15:00 of easy running.

Tuesday Jan 17, 2017 #

5 AM

Running (Road) 1:00:48 intensity: (3:40 @0) + (4 @1) + (7:09 @2) + (6:46 @3) + (22:08 @4) + (21:01 @5) 8.03 mi (7:34 / mi) +117m 7:15 / mi
ahr:156 max:177 shoes: Hoka Huaka - Oct 16

Run 2: 60:00 easy flat road or TM run with 6 x 1:00 surges at approx 5K race effort (as fast as you can run smoothly and w/o straining your HS) mixed in Take at least 2:00 of normal easy running in between each surge.

Monday Jan 16, 2017 #

10 AM

Running (Road) 1:10:28 intensity: (3:22 @0) + (4 @1) + (12 @2) + (1:38 @3) + (23:24 @4) + (41:48 @5) 9.18 mi (7:41 / mi) +116m 7:23 / mi
ahr:163 max:173 shoes: Hoka Huaka - Oct 16

Run 4: 70:00 flat road recovery run.
4 PM

Strength Workout 47:24 intensity: (43:35 @0) + (3:06 @1) + (43 @2) 0.76 mi (1:02:29 / mi)
ahr:97 max:140

Sunday Jan 15, 2017 #

9 AM

Swimming 30:16 [0] 0.0 mi +1m null / mi
ahr:86 max:105

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