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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: carnferg

In the 7 days ending Feb 4:

activity # timemileskm+m
  Cycling5 1:53:20
  swimming1 1:30:00
  Orienteering1 1:22:00 4.78(17:08) 7.7(10:39) 250
  Pilates1 1:00:00
  Running3 54:00 6.21(8:41) 10.0(5:24) 300
  Treadmill1 34:00 4.21(8:05) 6.77(5:01)
  Total10 7:13:20 15.2 24.47 550
averages - rhr:56

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MoTuWeThFrSaSu

Sunday Feb 4 #

8 AM

Note
rhr:56

10 AM

Note

Long hill walk 6h 20min, 20km, 700m climb.

Saturday Feb 3 #

7 AM

Note
rhr:56

12 PM

Cycling warm up/down 8:50 [1]
ahr:113 max:129

To area

Running warm up/down 4:30 [2] 0.6 km (7:30 / km) +40m 5:37 / km
ahr:133 max:145 shoes: VJ Bold 8 - size 8.5 UK

Warm up
Feeling - Good, a little tired
1 PM

Orienteering 1:22:00 [2] *** 7.7 km (10:39 / km) +250m 9:10 / km
ahr:130 max:157 shoes: VJ Bold 8 - size 8.5 UK

Easy, long o-training on rough terrain
Feeling - Good, but a little tired
Focusing on diagonal up and down hill legs, long compass legs and finally picture + exit direction
2 PM

Cycling warm up/down 8:30 [1]
ahr:106 max:118

Very easy from area
Feeling - Cold

Friday Feb 2 #

Cycling (To, from school) 32:00 [1]

6 AM

Note
rhr:55

4 PM

Running warm up/down 11:00 [2] 2.2 km (5:00 / km) +50m 4:29 / km
ahr:145 max:159 shoes: SpeedTrak - size 8 UK

Warm up - faster pace than usual
Location - Balfour woods
Feeling - Good
5 PM

Running intervals 24:00 [4] 4.2 km (5:43 / km) +210m 4:34 / km
ahr:154 max:172 shoes: SpeedTrak - size 8 UK

Longer intervals up hill:
5 x (4min on, 2min off)
Location - Balfour woods
Feeling - Good, faster than usual

Running warm up/down 14:30 [3] 3.0 km (4:50 / km)
ahr:140 max:155 shoes: SpeedTrak - size 8 UK

Faster then usual
Location - Balfour woods
Feeling - Good

Thursday Feb 1 #

6 AM

Note
rhr:55

12 PM

Treadmill 34:00 [5] 6.77 km (5:01 / km)
ahr:160 max:182

Lab testing
Feeling - Good but it was in a warm room (something i'm not used to)
Location - Edinburgh Uni
Increasing speed from 10km to 18km. 3min run with a small rest(10s) each 3min, 1km/h increase between each. Only did half of the last one, after-which i stopped the treadmill and half collapsed.

Wednesday Jan 31 #

Cycling (To, from school) 32:00 [1]

7 AM

Note
rhr:56

Tuesday Jan 30 #

6 AM

Note
rhr:56

7 AM

swimming 1:30:00 [3]

Club swimming - Slightly easier then usual

Monday Jan 29 #

Cycling (To, from school) 32:00 [1]

Pilates 1:00:00 [1]

Core strength
Only a very little shaking this time
7 AM

Note
rhr:56

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