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

Training Log Archive: andfall

In the 7 days ending Nov 19, 2017:

activity # timemileskm+m
  Running13 9:25:52 73.25(7:43) 117.89(4:48) 2113
  S&C3 54:00
  Total14 10:19:52 73.25 117.89 2113
  [1-5]13 9:37:07

«»
2:05
0:00
» now
MoTuWeThFrSaSu

Sunday Nov 19, 2017 #

11 AM

Running 1:35:34 intensity: (12 @0) + (35 @1) + (28:19 @2) + (1:04:29 @3) + (1:59 @4) 16.75 km (5:42 / km) +903m 4:30 / km
ahr:137 max:151 shoes: Inov8 XT212#4

Saturday Nov 18, 2017 #

11 AM

Running 35:37 intensity: (22 @0) + (58 @1) + (25:02 @2) + (9:15 @3) 7.03 km (5:04 / km) +153m 4:34 / km
ahr:129 max:146 shoes: New Balance 1080

Running 15:22 intensity: (1:03 @0) + (3:17 @1) + (11:01 @2) + (1 @3) 2.45 km (6:16 / km) +44m 5:45 / km
ahr:114 max:132 shoes: Inov8 XT190(blue)

S&C (Drills) 6:00 [3]

2 PM

Running 33:12 intensity: (42 @2) + (4:43 @3) + (3:21 @4) + (24:26 @5) 9.32 km (3:34 / km) +229m 3:10 / km
ahr:158 max:172 shoes: Inov8 XT190(blue)

Braids XC
Wasn't expecting much after slow paced intervals and tightness in hip during week before. Managed a decent run though - only 4 seconds slower than 2014. Paced it well and ran similar times for both laps. Hip aching a bit on second lap but not too bad on run home afterwards.

Running 35:42 intensity: (2 @0) + (47 @1) + (27:25 @2) + (7:28 @3) 6.8 km (5:15 / km) +61m 5:01 / km
ahr:127 max:145 shoes: New Balance 1080

Friday Nov 17, 2017 #

6 AM

Running 16:51 intensity: (13 @0) + (40 @1) + (12:52 @2) + (3:06 @3) 3.39 km (4:58 / km) +36m 4:43 / km
ahr:127 max:144 shoes: New Balance 1080

4 PM

Running 14:25 intensity: (47 @1) + (13:38 @2) 3.14 km (4:35 / km) +18m 4:27 / km
ahr:122 max:132 shoes: New Balance 1080

Running 32:18 intensity: (1 @0) + (15 @1) + (27:37 @2) + (4:25 @3) 6.83 km (4:44 / km) +114m 4:22 / km
ahr:126 max:144 shoes: Hoka Speedgoat

Thursday Nov 16, 2017 #

6 AM

Running 17:07 intensity: (9 @1) + (12:54 @2) + (4:04 @3) 3.42 km (5:00 / km) +34m 4:46 / km
ahr:129 max:138 shoes: New Balance 1080

5 PM

Running 13:25 intensity: (14 @1) + (10:59 @2) + (2:12 @3) 3.06 km (4:23 / km) +13m 4:18 / km
ahr:130 max:144 shoes: New Balance 1080

Running 59:55 intensity: (9 @0) + (1:08 @1) + (17:13 @2) + (11:15 @3) + (17:28 @4) + (12:42 @5) 14.15 km (4:14 / km) +107m 4:05 / km
ahr:142 max:167 shoes: Salomon S-lab Speed

XC reps: 6', (3,2,1), 6', (3,2,1), 6' [90/60]

Hip not great but got through it.

Wednesday Nov 15, 2017 #

6 AM

Running 20:56 intensity: (16 @0) + (46 @1) + (19:50 @2) + (4 @3) 4.07 km (5:09 / km) +32m 4:57 / km
ahr:120 max:135 shoes: New Balance 1080

12 PM

S&C 40:00 [0]

5 PM

Running 45:36 intensity: (14 @1) + (22:16 @2) + (22:39 @3) + (27 @4) 9.98 km (4:34 / km) +172m 4:12 / km
ahr:134 max:152 shoes: New Balance 1080

Tuesday Nov 14, 2017 #

6 AM

Running 16:40 intensity: (10 @0) + (45 @1) + (12:04 @2) + (3:41 @3) 3.37 km (4:57 / km) +38m 4:41 / km
ahr:127 max:143 shoes: New Balance 1080

5 PM

Running 14:26 intensity: (8 @0) + (58 @1) + (10:59 @2) + (2:21 @3) 3.1 km (4:39 / km) +14m 4:33 / km
ahr:126 max:138 shoes: New Balance 1080

Running 54:26 intensity: (2:00 @1) + (33:52 @2) + (34 @3) + (8:00 @4) + (10:00 @5) 12.39 km (4:24 / km) +21m 4:21 / km
ahr:127 max:146 shoes: Mizuno Wave Sayonara 2

Track: 1k,800,600,400,200,200,400,600,800,1k
3.23, 2.40, 1.55, 75, 33, 34, 74, 1.52, 2.37, 3.19

Hip no better than last week but no surprise after Sunday's effort. Still struggling to find form at pace.

S&C (Drills) 8:00 [3]

Monday Nov 13, 2017 #

6 AM

Running 17:42 intensity: (17 @1) + (17:11 @2) + (14 @3) 3.38 km (5:14 / km) +36m 4:58 / km
ahr:123 max:136 shoes: New Balance 1080

5 PM

Running 26:38 intensity: (9 @0) + (5:36 @1) + (20:25 @2) + (28 @3) 5.25 km (5:04 / km) +87m 4:41 / km
ahr:119 max:136 shoes: New Balance 1080

7 PM

Note

Very easy day to allow a bit more recovery. Also feeling tired.

« Earlier | Later »