Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gingercake

In the 7 days ending Sep 16:

activity # timemileskm+m
  Running10 7:10:37 51.95(8:17) 83.61(5:09) 889
  Core Work2 40:00
  Technical exercises1 10:22 0.68(15:10) 1.1(9:25)
  rest day1 1
  Total13 8:01:00 52.64 84.71 889
  [1-5]12 8:00:59

«»
2:19
0:00
» now
SuMoTuWeThFrSa

Saturday Sep 16 #

9 AM

Running 47:37 [1] 9.23 km (5:10 / km) +42m 5:03 / km

Easy run, felt good, just easy running though. On roads mainly with hill sprints at the end.

Friday Sep 15 #

12 AM

rest day 1 [0]

Rest day.

Thursday Sep 14 #

8 AM

Running 1:00:02 [2] 13.6 km (4:25 / km) +91m 4:16 / km

Moderate run. Felt good, windy and quite muddy in sections as its been raining so much. Ran well though. Although the average pace was 4.24, i think the first k of 5.12 slowed it down as k splits from 5-10k were all sub 4.20.
9 AM

Running 9:43 [1] 1.48 km (6:34 / km)

Jog back up hill, walked first bit then ran, just to rest legs.

Wednesday Sep 13 #

Running 27:25 [1] 4.43 km (6:11 / km) +133m 5:23 / km

Easy run back up, windy and cold.
10 AM

Running 20:02 [1] 3.84 km (5:13 / km)

Easy running to warm up.
11 AM

Running 19:02 [3] 5.02 km (3:47 / km) +14m 3:44 / km

5k tempo run. Very windy today so splits were slower, even though it was an out and back route, wind seemed to be in both directions. Felt good though and legs felt great. Ran this faster than morning then i did on similar tempos in the sunshine in Switzerland.

Tuesday Sep 12 #

10 AM

Running 1:00:04 [2] 13.53 km (4:26 / km) +56m 4:21 / km

Moderate run. Felt good. Windy and quite muddy underfoot as its been raining so much. 4.20's most of it, but couple of ks at 4.25ish, but tree cover seems to affect watch splits annoyingly.

Running 13:27 [1] 2.22 km (6:04 / km) +98m 4:58 / km

Easy run back up hill.
11 AM

Core Work 20:00 [2]

Core work. Usual exercises of swiss ball, medicine ball and balancing exercises.

Monday Sep 11 #

10 AM

Running 1:05:02 [1] 10.97 km (5:56 / km) +168m 5:30 / km

Easy run, muddy underfoot so a bit slower. Finished with 6 x hill sprints.
12 PM

Core Work 20:00 [2]

Core work. Usual exercises. Swiss ball, medicine ball
6 PM

Running 29:56 [1] 5.92 km (5:03 / km) +14m 5:00 / km

Easy run, didnt feel great in myself but legs felt fine.

Running 13:49 [1] 2.37 km (5:50 / km) +98m 4:50 / km

Easy run after technical exercises.

Technical exercises 10:22 [2] 1.1 km (9:25 / km)

Two sets of technical exercises

Sunday Sep 10 #

11 AM

Running 1:04:28 [1] 11.0 km (5:52 / km) +175m 5:26 / km

Easy run, legs a bit tired but generally ok.

« Earlier | Later »