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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: FG

In the 7 days ending Apr 14:

activity # timemileskm+m
  Running (TRAIL)3 3:22:36 22.45(9:01) 36.13(5:36) 874
  Running (ROAD)2 1:42:03 14.45(7:04) 23.25(4:23) 333
  Rolling/Stretching3 55:00
  Orienteering (FOREST) 1 38:05 2.94(12:58) 4.72(8:04) 145
  Total8 6:37:44 39.83 64.1 1352

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MoTuWeThFrSaSu

Sunday Apr 14 #

Rolling/Stretching 25:00 [1]

Some very tight legs
3 PM

Running (TRAIL) 1:49:54 intensity: (44 @1) + (1:08:48 @2) + (40:22 @3) 19.13 km (5:45 / km) +536m 5:02 / km
ahr:130 max:157 shoes: Brooks Mazama

The flight home was delayed 4 hours and combined with the early start meant this run was pure pain. I was running down the hills way slower than up but still nice to get out.

Saturday Apr 13 #

Note
(rest day)

Still too sketchy to run

Friday Apr 12 #

Note
(rest day)

Walked round Pompeii for 5 hours

Thursday Apr 11 #

Note
(rest day)

Goodbye consistent miles

Wednesday Apr 10 #

Note

Off to Naples so not sure if i'll run for a couple of days
9 AM

Running (ROAD) 26:02 intensity: (19 @1) + (3:46 @2) + (21:40 @3) + (17 @4) 5.05 km (5:09 / km) +191m 4:20 / km
ahr:146 max:166 shoes: Brooks Mazama

Up

Orienteering (FOREST) 38:05 intensity: (14:21 @2) + (23:44 @3) 4.72 km (8:04 / km) +145m 6:59 / km
ahr:139 max:162 shoes: Brooks Mazama

Couldn't resist orienteering after watching JWOC 2017. Unfortunately there is no Finnish terrain within running distance so I had to settle for the world renowned Fire Beacon. Tbf I was naving well and felt comfortable in the terrain despite wearing trail shoes.

Running (ROAD) 27:06 intensity: (11:51 @2) + (15:15 @3) 5.9 km (4:36 / km) +38m 4:27 / km
ahr:135 max:152 shoes: Brooks Mazama

Down (15.6 km)

Tuesday Apr 9 #

Rolling/Stretching 20:00 [1]

Combined with this morning
9 AM

Running (ROAD) warm up/down 4:55 intensity: (48 @2) + (4:07 @3) 1.01 km (4:51 / km) +13m 4:34 / km
ahr:144 max:153 shoes: Salming Speed 1

Getting the HRM working

Running (ROAD) tempo 37:41 intensity: (2:56 @1) + (55 @2) + (6:04 @3) + (27:26 @4) + (20 @5) 10.03 km (3:45 / km) +64m 3:38 / km
ahr:162 max:180 shoes: Salming Speed 1

True fans of the account will remember the 'Easy tempo' well this is one of them. Keeping the HR steady for most of it but a few windy/undulating sections didn't help the consistency. Also got the satisfaction of dropping a group of cyclists on a steep riser.

Running (ROAD) warm up/down 6:19 intensity: (43 @2) + (5:35 @3) + (1 @4) 1.25 km (5:04 / km) +27m 4:34 / km
ahr:151 max:165 shoes: Salming Speed 1

7 PM

Running (TRAIL) 33:49 [2] 5.49 km (6:10 / km) +60m 5:51 / km
shoes: Brooks Mazama

Double day - Recovery W/Dulcie in very different weather to this morning

Monday Apr 8 #

Rolling/Stretching 10:00 [1]

7 PM

Running (TRAIL) 58:53 intensity: (30 @1) + (18:45 @2) + (39:38 @3) 11.51 km (5:07 / km) +278m 4:34 / km
ahr:139 max:163 shoes: Brooks Mazama

Went straight out after getting home from a walk so the legs weren't the lightest. However, running along east hill whilst the sun was setting made the grind worth it.

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