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Training Log Archive: АТ

In the 7 days ending Feb 18:

activity # timemileskm+m
  Running - Trail / Terrain7 2:37:00 17.14(9:10) 27.58(5:41) 455
  Orienteering5 2:17:54 13.64(10:06) 21.96(6:17) 23258 /63c92%
  Stretching/Rolling5 1:10:00
  Cross Training2 1:00:00
  S & C1 30:00
  Running - Road / Track1 26:08 2.77(9:27) 4.45(5:52) 4
  Total15 8:01:02 33.55 53.99 69058 /63c92%
  [1-5]10 6:51:02
averages - sleep:7.7

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MoTuWeThFrSaSu

Sunday Feb 18 #

Note
(injured) (rest day)

Not much a can do really
10 PM

Stretching/Rolling 13:00 [0]

Saturday Feb 17 #

7 AM

Running - Trail / Terrain (Shakeout #2) 14:16 intensity: (14:04 @1) + (12 @2) 2.87 km (4:58 / km) +34m 4:42 / km
ahr:132 max:147 shoes: Salomon S-Lab Sonic

11 AM

Running - Trail / Terrain warm up/down 14:52 intensity: (13:06 @1) + (1:46 @2) 2.19 km (6:46 / km) +14m 6:34 / km
ahr:126 max:150 shoes: Inov8 X-Talon 200

Orienteering tempo 3:40 intensity: (26 @1) + (21 @2) + (2:53 @3) 0.72 km (5:06 / km) +25m 4:21 / km
ahr:155 max:167 (injured) shoes: Inov8 X-Talon 200

Fucked ma right ankle 2 controls in. Damn.

Friday Feb 16 #

10 AM

Running - Road / Track warm up/down 14:05 [1] 2.08 km (6:46 / km) +4m 6:42 / km
ahr:115 max:142 shoes: Salomon S-Lab Sonic

Orienteering tempo 15:38 intensity: (32 @1) + (3:02 @2) + (12:04 @3) *** 3.76 km (4:09 / km) +6m 4:07 / km
ahr:160 max:170 spiked:9/12c shoes: Salomon S-Lab Sonic

BOF Racing Camp - Aviemore Sprint - 3DReRun



Running - Road / Track warm up/down 12:03 intensity: (9:20 @1) + (2:43 @2) 2.37 km (5:05 / km)
ahr:138 max:153 shoes: Salomon S-Lab Sonic

1 PM

Running - Trail / Terrain warm up/down 10:25 [1] 1.82 km (5:43 / km) +23m 5:22 / km
shoes: Inov8 Mudclaw 300

Orienteering 50:40 [3] **** 7.55 km (6:43 / km) +53m 6:29 / km
spiked:18/19c shoes: Inov8 Mudclaw 300

BOF Racing Camp - Loch Vaa Long - 3DReRun



Much better than this morning and legs felt alright. Stomach churning from lunch though, and got sloppy at the end but no mistakes but just cutting bits out the technique.

Running - Trail / Terrain warm up/down 3:00 [1] 0.55 km (5:26 / km)
shoes: Inov8 Mudclaw 300

9 PM

Stretching/Rolling 14:00 [0]

Thursday Feb 15 #

6 AM

Running - Trail / Terrain (Shakeout #1) 14:59 intensity: (13:44 @1) + (1:15 @2) 3.0 km (5:00 / km) +33m 4:44 / km
ahr:135 max:149 shoes: Salomon S-Lab Sonic

10 AM

Running - Trail / Terrain warm up/down 19:11 intensity: (18:21 @1) + (40 @2) + (10 @3) 2.4 km (8:00 / km) +24m 7:37 / km
ahr:128 max:164 shoes: Inov8 X-Talon 200

Orienteering tempo 29:28 intensity: (13 @1) + (3 @2) + (50 @3) + (23:00 @4) + (5:22 @5) *** 5.06 km (5:50 / km) +60m 5:30 / km
ahr:181 max:187 spiked:16/17c shoes: Inov8 X-Talon 200

BOF Racing Camp - Inshriac Relay - 3DReRun



Of the front in a train of me, Nixon and Pete B. Good stuff :)

Running - Trail / Terrain warm up/down 6:26 [1] 0.94 km (6:49 / km) +5m 6:38 / km
ahr:133 max:141 shoes: Inov8 X-Talon 200

1 PM

Running - Trail / Terrain warm up/down 10:01 intensity: (8:06 @1) + (1:55 @2) 1.85 km (5:25 / km) +15m 5:12 / km
ahr:139 max:158 shoes: VJ Supra 2

Orienteering 38:28 intensity: (4:07 @1) + (10:05 @2) + (24:16 @3) *** 4.87 km (7:54 / km) +89m 7:15 / km
ahr:159 max:172 spiked:15/15c shoes: VJ Supra 2

BOF Racing Camp - Inshriac Middle - 3DReRun



Chill paced middle in the afternoon. All good technically.
10 PM

Stretching/Rolling 11:00 [0]

Wednesday Feb 14 #

9 PM

Stretching/Rolling 15:00 [0]
slept:8.0 (rest day)

Full rest day. First one in a while and not many coming up. Travelling to Aviemore for BOF camp, looking forward to it.

Tuesday Feb 13 #

9 AM

Cross Training (Turbo) 30:00 [1]
ahr:97 max:108 slept:8.0 shoes: Giro Triple

Instead of swimming coz I slept in. Finishing off the grand tour.
5 PM

Running - Trail / Terrain tempo 1:03:50 intensity: (43:46 @1) + (4:43 @2) + (5:36 @3) + (9:45 @4) 11.95 km (5:21 / km) +307m 4:44 / km
ahr:143 max:178 shoes: Saucony Peregrine 6

WU.

Keswick AC - Latrigg TT (15.58). Basically just a tempo uphill effort from Keswick to the top of Latrigg. Legs feeling a bit crap tonight and couldn't really get going, also HR wasn't budging above 180 today. Annoying but a lovely night anyway.

CD.
10 PM

Stretching/Rolling 17:00 [0]

Monday Feb 12 #

12 PM

Cross Training (Turbo) 30:00 [1]
ahr:97 max:113 slept:7.0 (rest day) shoes: Giro Triple

The Grand Tour. Nice.

S & C 30:00 [2]

Standard Core & Maintenance.

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