Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: АТ

In the 7 days ending Mar 29, 2020:

activity	#	time	miles		km		+m	load
Running	8	9:05:39	68.94	(7:55)	110.94	(4:55)	2266	291.9
S & C	3	3:00:00
XT	2	59:12						14.8
Total	12	13:04:51	68.94		110.94		2266	306.7
[1-5]	9	10:04:51

2:33

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Sunday Mar 29, 2020 #

9 AM

Running long 1:43:25 [3] 22.52 km (4:36 / km) +647m 4:01 / km
shoes: NB 1080 #2

Steady Setters pre brekky. Had an apple and some water before heading out, legs felt okay tbh and was enjoying just knocking off laps of the murthy. The run home from Setmurthy however was less enjoyable, fully ran out of energy about 1km from home, managed to stumble it in to a nice bowl of podge so turned out okay. A good bit of fat burning if nothing else.

Saturday Mar 28, 2020 #

11 AM

Running warm up/down 26:14 [1] 4.78 km (5:30 / km) +163m 4:42 / km
shoes: NB Hierro V4

Running hills 35:56 [4] 6.73 km (5:20 / km) +408m 4:06 / km
shoes: VJ Irock 2

Binsey Hills. 3 climbs, had planned 4 but legs were getting tiredy, no point forcing it, think I comfortably took the strava KoMs so a good days work. Did some hill sprints at the end as well.

Running warm up/down 31:29 [1] 6.36 km (4:57 / km) +26m 4:51 / km
shoes: NB Hierro V4

5 PM

S & C 1:00:00 [0]

Standard stuff.

Friday Mar 27, 2020 #

11 AM

Running 1:03:30 [1] 12.96 km (4:54 / km) +149m 4:38 / km
shoes: NB 1080 #2

Nice chill one on some new trails.

Thursday Mar 26, 2020 #

11 AM

S & C 1:00:00 [0]

Core, maintenance, balance, and making a loaf of bread in between, mad times.

4 PM

Running 1:21:35 [2] 16.12 km (5:04 / km) +386m 4:31 / km
shoes: NB Hierro V4

Easy Binsey jobbo. Hazy, warm afternoon so very much enjoyed it.

Wednesday Mar 25, 2020 #

11 AM

XT 30:00 [1]
shoes: NB Zante V4

Exercise bike, boooooring.

4 PM

Running 1:00:57 [2] 11.82 km (5:09 / km) +284m 4:36 / km
shoes: NB Hierro V4

Classic Setmurthy 60. Weather lovely and all the trails nice and dry so had a gud time out there.

Tuesday Mar 24, 2020 #

10 AM

Running warm up/down 21:24 [1] 4.29 km (4:59 / km) +40m 4:46 / km
shoes: NB 1080 #2

Running intervals 30:01 [4] 7.34 km (4:05 / km) +23m 4:02 / km
shoes: NB Fuelcell Propel

15 * 1min [1min].

This bit of road is quite lumpy, short power hill tings in each rep made it tough to keep the legs turning and was windy in one direction (although that just meant tailwind the other way) so conditions were prime for some grindy 'speed' work. Legs feeling exceedingly average as well so just got through it.

Was nicely entertained on a few of the recoveries, jogging along with members of the village who were out for their daily exercise as well, got to catch up with all the gossip...

Running 4:20 [3] 0.87 km (5:00 / km)
shoes: NB Fuelcell Propel

4 * 15s strides

Running warm up/down 25:23 [1] 4.79 km (5:18 / km) +45m 5:03 / km
shoes: NB 1080 #2

5 PM

S & C 1:00:00 [0]

More of the home gym. Just all the basics, hopefully keep those nasty niggles at bay.

Monday Mar 23, 2020 #

8 AM

Running 30:02 [1] 5.98 km (5:01 / km) +48m 4:50 / km
shoes: NB 1080 #1

Little trot out on my new standard easy 30' route. Tired this morning.

XT (Cycling) 29:12 [1]
shoes: Giro Triple

11.84 km (24.3 kph) +139m.

Little spin around the lanes post run. Actually really enjoyed this, fairly warm and sun shining :)

5 PM

Running 30:00 [1] 6.15 km (4:53 / km) +47m 4:42 / km
shoes: NB 1080 #1

Easy on the same route (might call it "the river route" for future reference). Felt pretty decent actually.

Saw a walker which was highly unexpected, and they called me a jogger, grrr.

Need to find a way to add ~300m onto this route, this morning I did a short out and back in the wood, worked okay but was quite boring, this afternoon I extended the run up the aptly nicknamed "muddy lane"; won't be doing that one again.

Finally, I've got over the 1080km mark in these shoes, jobs a good one, time to retire those puppies and start working towards the 1080km mark in the next pair.

Running 1:23 [1] 0.23 km (5:59 / km)
shoes: NB 1080 #1

Garden Circuit test run. Was not too bad, need to properly measure it because I feel garmin has mugged me off.

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