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Training Log Archive: tedmac

In the 7 days ending Nov 18, 2017:

activity # timemileskm+m
  Running4 7:11:38 50.97(8:28) 82.03(5:16) 815
  Total4 7:11:38 50.97(8:28) 82.03(5:16) 815
  [1-5]4 7:10:09

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SuMoTuWeThFrSa

Friday Nov 17, 2017 #

3 PM

Running (Trail) 3:03:35 intensity: (6 @1) + (1:03 @2) + (10:36 @3) + (28:14 @4) + (2:23:36 @5) 20.86 mi (8:48 / mi) +443m 8:15 / mi
ahr:167 max:189 shoes: Hoka ATR 3

Run 1: 3hr rolling trails, easy effort.

Thursday Nov 16, 2017 #

9 AM

Running (Trail) 1:01:24 intensity: (25 @0) + (26 @1) + (13:33 @2) + (38:02 @3) + (7:53 @4) + (1:05 @5) 7.41 mi (8:17 / mi) +121m 7:53 / mi
ahr:145 max:167 shoes: Hoka Instinct

Run 4: 60:00 rolling recovery trail run, followed by 4 x :30 flat long strides and a set of form drills.

Tuesday Nov 14, 2017 #

6 PM

Running (Trail) 1:15:55 intensity: (8 @0) + (9 @1) + (3:15 @2) + (19:24 @3) + (52:48 @4) + (11 @5) 10.3 mi (7:22 / mi) +137m 7:05 / mi
ahr:153 max:165 shoes: Hoka Instinct

Run 3: Flat Up/Down Ladder workout on a rolling trail course:

a. 15:00+ warmup and a few short strides.

b. Run 1 x 10:00, 1 x 6:00, 1 x 3:00 with 2:00 Easy Pace recoveries between each step.

10:00 steps - Marathon Pace/effort (ie, Moab trail marathon)

6:00 steps - Tempo Pace (10K-10M race effort on today’s terrain)

3:00 steps - V02 Pace (3K - 5K effort)

c. Go back up the ladder, running 1 x 3:00, 1 x 6:00, and 1 x 10:00 with 2:00 recoveries.

d. 15:00+ easy cool-down.

Note: Try to run the same pace or faster on each step as you go back up the ladder.

Running (Track) 50:14 intensity: (56 @0) + (26:33 @1) + (10:22 @2) + (12:08 @3) + (15 @4) 5.21 mi (9:38 / mi) +2m 9:38 / mi
ahr:127 max:156 shoes: Hoka Huaka

Ran with Pamela for her track workout

Monday Nov 13, 2017 #

5 PM

Running (Trail) 1:00:30 [3] 7.19 mi (8:25 / mi) +112m 8:02 / mi
shoes: Hoka Instinct

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

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