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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tedmac

In the 7 days ending Aug 19, 2017:

activity # timemileskm+m
  Running5 8:54:03 62.52(8:33) 100.62(5:18) 899
  Total5 8:54:03 62.52(8:33) 100.62(5:18) 899
  [1-5]5 8:53:16

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Saturday Aug 19, 2017 #

9 AM

Running (Trail) 2:56:34 intensity: (10 @0) + (40 @1) + (35 @2) + (16:49 @3) + (54:38 @4) + (1:43:42 @5) 19.0 mi (9:18 / mi) +171m 9:02 / mi
ahr:162 max:181 shoes: Hoka ATR 3

Run 1: 3hr hilly trail run, easy effort.

Tried some new trails, which went pretty well, except for getting attacked by deer flies. Also tried some new shoes, which were slightly wider . . . despite this, right foot was in a lot of pain during the middle hour of run (same nerve-related pain since VT100) but felt better for the last hour.

Also, run was actually 3 hours but my watch died with a few minutes to go.

Friday Aug 18, 2017 #

8 AM

Running (Road) 1:15:07 intensity: (15 @0) + (5 @1) + (22 @2) + (9:51 @3) + (12:18 @4) + (52:16 @5) 9.66 mi (7:47 / mi) +93m 7:33 / mi
ahr:165 max:194 shoes: Hoka Instinct

Run 3: 75:00 flat road/bike path/smooth trails at an easy effort.

Thursday Aug 17, 2017 #

8 AM

Running (Treadmill) 1:14:44 intensity: (7 @1) + (1:41 @2) + (29:17 @3) + (6:19 @4) + (37:20 @5) 10.25 mi (7:17 / mi)
ahr:161 max:182 shoes: Huaka - April 2017

Run 2: Hill Progression + Flat Tempo run + Hill Prog

a. Start running flat at your normal easy pace.

b. Then starting at 5:00, increase the incline 1% every 2:00 for as long as you can.

c. When you can't continue going steeper, lower it back to flat and run 2:00 easy.

d. Run 20:00 flat at tempo pace of about 6:20.

e. Run 2:00 easy/flat.

f. Do a 2nd hill progression just like the first till failure.

g. Then do 10:00 flat/easy for your cool-down.

Note: Easy pace was done at 7:41. Both incline intervals went thru 2 min at 9%. Tempo interval was done at 6:22 for 10 min and 6:18 at 10 min. The last 4 minutes of the 2 incline interval were really tough!

Tuesday Aug 15, 2017 #

5 AM

Running (Road) 57:29 intensity: (18 @1) + (5:12 @2) + (10:55 @3) + (1:50 @4) + (39:14 @5) 7.38 mi (7:47 / mi) +85m 7:31 / mi
ahr:164 max:182 shoes: Huaka - April 2017

Run 4: 55:00 easy recovery run of any kind followed by a few flat strides.

Sunday Aug 13, 2017 #

9 AM

Running (Trail) 2:30:09 intensity: (22 @0) + (2 @1) + (7:02 @2) + (56:01 @3) + (1:15:39 @4) + (11:03 @5) 16.23 mi (9:15 / mi) +550m 8:22 / mi
ahr:152 max:182 shoes: Hoka ATR Challenger - Blue

Run 1: 2.5hr rolling trails where you can maintain a decent running pace the whole time.

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