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Training Log Archive: syd

In the 7 days ending Jun 9:

activity # timemileskm+m
  Run2 7:36:13 36.0(12:40) 57.94(7:52) 1394
  Run - Indoor2 40:37 3.54(11:29) 5.69(7:08)
  Bike - Stationary 1 32:11
  Strength1 15:00
  Total6 9:04:01 39.54 63.64 1394
  [1-5]6 9:03:29

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Saturday Jun 8 #

8 AM

Run 6:53:27 intensity: (5:48 @1) + (17:37 @2) + (5:31:51 @3) + (57:32 @4) + (39 @5) 32.0 mi (12:55 / mi) +1394m 11:23 / mi
ahr:155 max:176 shoes: Speedcross - Teal

Drummer Hill 50k

The course was an ~8 mile lollipop that I ran four times. It was a long climb out and then a long decent back. Nearly everything was runnable, with the exception of a few steep uphill sections. Some of the downhill was pretty technical. The weather forecast in the week leading up to the race was for rain all day, but the weather turned out great! It sprinkled a couple of times, but was otherwise dry. High topped out in the low-70's.

Loop 1 and 2: Tried to keep the effort level easy and the HR down. I was successful on the effort. I walked the steep ups and trotted everything else. HR was a little higher than it probably should have been. Felt good! I was eating to plan, but felt full most of the time? Not my favorite feeling while running.

Loop 3: My legs started to hurt partway up the climb so I ate a waffle and stepped up my sodium intake. They came back around partway down the decent.

Loop 4: Legs were feeling good again, but I was having a hard time convincing myself to eat. Liquids and the gels I had with me went down fine. I should have brought another gel. Still had the energy to move the legs a little quicker on the last decent.

Overall, I'm very pleased with this race. I haven't been doing much elevation in my training and I had no problem with the course. My legs were still feeling good on the fourth lap. Pacing was decent as my splits were surprisingly similar! I still need to work on nutrition. More sodium and preferably not feeling full.

Splits: 1:40, 1:39, 1:42, 1:42

58g CHO/hr and 672 mg Na/hr

Friday Jun 7 #

5 AM

Run - Indoor 20:22 intensity: (11:33 @1) + (8:49 @2) 1.77 mi (11:30 / mi)
ahr:124 max:134

Thursday Jun 6 #

5 AM

Bike - Stationary 32:11 intensity: (32 @0) + (30:06 @1) + (1:33 @2)
ahr:113 max:132

Wednesday Jun 5 #

5 AM

Run 42:46 intensity: (3:12 @1) + (24:11 @2) + (15:23 @3) 4.0 mi (10:41 / mi)
ahr:138 max:156 shoes: Launch 9 - White

4x70s pickups. Feeling tired. I need to prioritize getting more sleep the rest of this week.

Tuesday Jun 4 #

5 AM

Run - Indoor 20:15 intensity: (19:35 @1) + (40 @2) 1.77 mi (11:28 / mi)
ahr:119 max:128 shoes: Launch 8 - Purple

6 AM

Strength 15:00 [3]

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