Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Indiana Jones

In the 7 days ending Feb 7, 2016:

activity	#	time	miles		km		+m
Running, mostly off road	8	6:41:54	56.11	(7:10)	90.3	(4:27)	1380
Road Running	3	3:36:29	36.65	(5:54)	58.98	(3:40)	230
Total	11	10:18:23	92.76	(6:40)	149.28	(4:09)	1610

1:51

0:00

» now

Sunday Feb 7, 2016 #

1 PM

Running, mostly off road 55:24 [3] 12.77 km (4:20 / km) +30m 4:17 / km

In Monte Gordo, Portugal. 4am at the airport in the morning was feeling a bit sleepy. Had a look at the forest paths and got a feel for the area. Seems nice, got everything except hills

Saturday Feb 6, 2016 #

12 PM

Road Running 48:55 [2] 11.1 km (4:24 / km) +20m 4:22 / km

Warm up, cool down and 1km recovery runs during session (~4'40''s). Warm up through Innsbruck, stopping off at Mirco's flat to leave my bag. Cool down on similar route after session

Road Running tempo 1:02:49 [5] 20.0 km (3:08 / km) +50m 3:06 / km

5 x 4km, 1km recovery easy. On the cycle road by the river. Legs feeling pretty good, except in the middle of the session on the softer gravel part they felt a bit stiff, then they were fine again on the last two reps. Happy with the session, picked up the pace at the end without dying

Friday Feb 5, 2016 #

11 AM

Road Running 41:32 [3] 11.04 km (3:46 / km) +90m 3:37 / km

Moderate run around the cycle road in the town, all pretty much clear of snow, with hill sprints at the end. Feeling good today

5 PM

Running, mostly off road 41:04 [3] 9.13 km (4:30 / km) +120m 4:13 / km

Out and back on the path towards Kruen. Best I've felt on an evening run for a while. Some parts covered in horrible slush so a bit slowed down

Thursday Feb 4, 2016 #

7 AM

Running, mostly off road 42:24 [3] 9.49 km (4:28 / km) +80m 4:17 / km

Out to see if the roads are clear for doing the session for the day. Was icy and snowy so just abandoned it and did an easy run on the paths

12 PM

Road Running 40:43 [3] 10.27 km (3:58 / km) +70m 3:50 / km

In Tutzing, starting from the track and running on the cycle roads and paths before and after the session. Some snow around but melted or cleared from the roads and paths. Feeling good

Road Running intervals 15:00 [5] 5.0 km (3:00 / km)

15 x 1min (30s jog). Feeling pretty relaxed and comfortable effort

Road Running warm up/down 7:30 [1] 1.57 km (4:47 / km)

Recovery jogs

Wednesday Feb 3, 2016 #

11 AM

Running, mostly off road 1:00:17 [3] 15.41 km (3:55 / km) +170m 3:42 / km

Moderate paced run going up and down the valley on trails and some road. Snowing quite heavily and covering most of the paths and pavements, bit slushy in places too. Felt good straight away and running smoothly. Hill sprints at the end, the snow had melted enough on the lower part

5 PM

Running, mostly off road 46:46 [3] 9.25 km (5:03 / km) +300m 4:21 / km

Lautersee loop. Fresh snow and a bit slowed down. Toe nail felt a bit sore in my studded shoes. Got used to wearing comfortable cushioned shoes now

Tuesday Feb 2, 2016 #

8 AM

Running, mostly off road 1:00:01 [3] 15.13 km (3:58 / km) +170m 3:45 / km

Tried to do my 60min loop towards Kruen but at the far end it was too icy so I had to do an out and back, plus strides. Apart from that it was good for running and free of snow/ice. Legs feeling surprisingly fresh and bouncy, effort was easy

4 PM

Running, mostly off road 23:35 [3] 5.11 km (4:37 / km) +70m 4:19 / km

Short run to warm up before some rolling and stretching

Monday Feb 1, 2016 #

11 AM

Running, mostly off road 1:12:23 [3] 14.01 km (5:10 / km) +440m 4:28 / km

Lautersee and Ferchensee loop in warm sunny weather. Cant believe how much snow has disappeared since last week, almost entirely open trails. One bit of deep snow for 1km near Ferchensee. Legs a bit stiff but overall still feeling quite bouncy and good on the softer ground

« Earlier | Later »