Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tedmac

In the 7 days ending Dec 30, 2017:

activity # timemileskm+m
  Running4 5:20:30 40.19(7:58) 64.68(4:57) 469
  Walking/Hiking1 1:52:19 5.91(19:00) 9.51(11:49) 140
  Total5 7:12:49 46.1(9:23) 74.19(5:50) 609
  [1-5]5 6:38:24

«»
2:03
0:00
» now
SuMoTuWeThFrSa

Friday Dec 29, 2017 #

4 PM

Running (Treadmill) 53:28 intensity: (5 @1) + (30 @2) + (14:39 @3) + (20:23 @4) + (17:51 @5) 7.0 mi (7:38 / mi)
ahr:157 max:169 shoes: Hoka Huaka

Run 2: 30:00 Minute On/Minute Off Hill workout. For the hills use 7:00 / 4%, and go 8:00 / flat for the off minutes. Normal warmup and cool-down.

Wednesday Dec 27, 2017 #

6 PM

Running (Trail) 1:01:16 intensity: (33 @2) + (11:57 @3) + (20:11 @4) + (28:35 @5) 7.31 mi (8:23 / mi) +105m 8:01 / mi
ahr:160 max:178 shoes: Altra Lone Peak 3.5

Run 4: 60:00 rolling trail recovery run.

Tuesday Dec 26, 2017 #

3 PM

Running (Trail) 1:22:04 intensity: (7 @0) + (2:48 @1) + (1:02:48 @2) + (16:21 @3) 11.17 mi (7:21 / mi) +150m 7:03 / mi
ahr:134 max:151 shoes: Altra Lone Peak 3.5

Run 3: 1hr moderately hard flat road (best) or TM run. Be sure to take time to warmup and cool-down even if that cuts into the hour. If you have the full time, it should be about marathon pace/effort and then if you have less time just go harder.

Note: done on dirt path. Averaged about 7:00 pace for the hour.

Monday Dec 25, 2017 #

1 PM

Walking/Hiking (Trail) 1:52:19 intensity: (34:04 @0) + (1:06:20 @1) + (3:06 @2) + (8:49 @3) 5.91 mi (19:00 / mi) +140m 17:42 / mi
ahr:110 max:147

Christmas hike with Pamela and Moab.

Sunday Dec 24, 2017 #

10 AM

Running (Trail) 2:03:42 intensity: (14 @0) + (10 @1) + (1:12 @2) + (25:32 @3) + (23:30 @4) + (1:13:04 @5) 14.71 mi (8:25 / mi) +214m 8:03 / mi
ahr:161 max:184 shoes: Altra Lone Peak 3.5

Run 1: 2hr flat/rolling medium effort run.

« Earlier | Later »