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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: syd

In the 7 days ending May 15, 2019:

activity # timemileskm+m
  Run5 4:03:29 26.7(9:07) 42.97(5:40) 164
  Orienteering1 48:34 3.42(14:12) 5.5(8:49) 15810c
  Total5 4:52:03 30.12(9:42) 48.47(6:02) 32310c
  [1-5]5 4:50:02

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ThFrSaSuMoTuWe

Wednesday May 15, 2019 #

4 PM

Run 11:25 intensity: (14 @0) + (8 @1) + (1:35 @2) + (8:08 @3) + (1:20 @4) 1.24 mi (9:12 / mi)
ahr:151 max:173 shoes: Ravenna 9

Warmup.

Run 24:01 intensity: (1 @0) + (1:08 @1) + (5:03 @2) + (17:22 @3) + (27 @4) 3.07 mi (7:49 / mi)
ahr:147 max:168 shoes: Ravenna 9

4x800 with 400 rest between (3:25, 3:28, 3:26, 3:28). It’s been ages since I’ve done speedwork on a track. Goal was sub 7 pace so I’ll call it a success. Legs felt decent, just couldn’t get them to move any faster.
C • Speed 2

Run 11:35 intensity: (5 @1) + (12 @2) + (7:54 @3) + (3:24 @4) 1.22 mi (9:30 / mi)
ahr:160 max:174

Warmdown. Should bring a map next time so I could do this on trails.

Monday May 13, 2019 #

7 PM

Run 45:24 intensity: (2 @1) + (21 @2) + (43:18 @3) + (1:43 @4) 5.06 mi (8:58 / mi) +53m 8:41 / mi
ahr:156 max:173 shoes: Ravenna 9

Evening trot on the trail. I should run with Kevin more - I would probably run faster.

Sunday May 12, 2019 #

9 AM

Run 8:21 intensity: (27 @0) + (6 @1) + (3:30 @2) + (4:18 @3) 0.77 mi (10:51 / mi) +19m 10:05 / mi
ahr:141 max:154 shoes: Speedcross 4 - Aqua

To start.

Orienteering 48:34 intensity: (31 @0) + (2:56 @1) + (5:52 @2) + (35:36 @3) + (3:39 @4) 3.42 mi (14:12 / mi) +158m 12:25 / mi
ahr:151 max:173 10c shoes: Speedcross 4 - Aqua

O course at Mendon Ponds. I was very unenthused about going out because the weather was miserable (low 40's and raining). But I warmed up on the jog to the start and once I got going I did have a lot of fun. The woods were really nice. Kept the pace easy and focused on solid bearings and accurate navigation.

C • Mendon ponds 2

Run 7:51 intensity: (23 @0) + (4 @1) + (1:03 @2) + (6:12 @3) + (9 @4) 0.76 mi (10:20 / mi) +7m 10:03 / mi
ahr:150 max:166 shoes: Speedcross 4 - Aqua

Back to the car.

Saturday May 11, 2019 #

6 AM

Run 50:30 intensity: (9 @0) + (7 @1) + (33 @2) + (32:50 @3) + (16:50 @4) + (1 @5) 5.38 mi (9:23 / mi)
ahr:160 max:175 shoes: Ravenna 9

Early a.m. run before heading to my brothers graduation.

Friday May 10, 2019 #

10 AM

Run 1:24:22 intensity: (16 @0) + (19 @1) + (3:12 @2) + (18:08 @3) + (31:25 @4) + (31:02 @5) 9.2 mi (9:10 / mi) +86m 8:55 / mi
ahr:169 max:188 shoes: Ravenna 9

On the trail near work. Alternated tempo/recovery miles in the middle (8:19, 8:18, 8:24). The last one was almost entirely uphill. Legs felt pretty good. And I didn’t even get rained on. Planned routes on the easy miles. Need to adjust my hr zones - this was not a 5 effort.

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