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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: syd

In the 7 days ending May 16, 2019:

activity # timemileskm+m
  Run6 5:07:47 32.09(9:35) 51.64(5:58) 373
  Orienteering1 48:34 3.42(14:12) 5.5(8:49) 15810c
  Total6 5:56:21 35.51(10:02) 57.15(6:14) 53210c
  [1-5]6 5:54:20

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FrSaSuMoTuWeTh

Thursday May 16, 2019 #

5 PM

Run 1:04:18 intensity: (24 @1) + (2:22 @2) + (42:33 @3) + (15:52 @4) + (3:07 @5) 5.39 mi (11:56 / mi) +209m 10:39 / mi
ahr:159 max:181 shoes: Speedcross 4 - Purple

Trail run at Settlers Cabin. I haven’t run here before, and PA park trail maps are rather useless, so lots of pauses and me guessing at where to go. Trails were muddy, but in general pretty nice. Would run here again.
C • OpenStreetMaps? 4

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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