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Training Log Archive: andfall

In the 7 days ending Feb 4:

activity # timemileskm+m
  Running15 7:39:14 58.97(7:47) 94.9(4:50) 704
  S&C6 2:41:00
  Cross Trainer1 59:35
  Total18 11:19:49 58.97 94.9 704
  [1-5]15 8:37:53

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MoTuWeThFrSaSu

Sunday Feb 4 #

3 PM

Running 17:46 intensity: (1 @1) + (16:59 @2) + (46 @3) 3.43 km (5:11 / km) +101m 4:31 / km
ahr:125 max:136 shoes: New Balance 1080 #2

Cross Trainer 59:35 intensity: (3 @0) + (4:09 @1) + (30:21 @2) + (25:02 @3)
ahr:100 max:146

Steady with high resistance. Apparently climbed seven mountains - 4400m ascent. Great views of traffic outside the gym

S&C (Gym) 45:00 [0]

5 PM

Running 18:15 intensity: (2:33 @1) + (15:36 @2) + (6 @3) 3.37 km (5:25 / km) +45m 5:05 / km
ahr:122 max:136 shoes: New Balance 1080 #2

9 PM

S&C (Physio Exercises - hams) 12:00 [0]

Saturday Feb 3 #

8 AM

Running 13:14 intensity: (14 @0) + (46 @1) + (8:43 @2) + (3:31 @3) 2.6 km (5:05 / km) +17m 4:56 / km
ahr:126 max:142 shoes: Inov8 XT212#5(grey/red)

Running 1:20:27 intensity: (6 @0) + (9 @1) + (6:05 @2) + (1:04:58 @3) + (9:09 @4) 20.99 km (3:50 / km) +97m 3:45 / km
ahr:142 max:157 shoes: Inov8 XT212#5(grey/red)

Foxtrail winter series - Harvest Moon HM.

Decided to run this multi-terrain race as a steady tempo effort without running at full stride to avoid aggravating hamstring tendon. Ran most of it with corstorphine runner Stu before he pulled away on the beach with 2km to go - i resisted urge to chase and maintained the same pace to the end finishing in a time which was slightly quicker than intended. Should be able to run this 3-5mins quicker if injury free.
5 PM

S&C (Physio Exercises - hams) 18:00 [0]

These are hard... couldn't get off the floor for 15mins afterwards

Friday Feb 2 #

7 AM

Running 15:57 intensity: (1:33 @1) + (14:13 @2) + (11 @3) 3.05 km (5:14 / km) +33m 4:58 / km
ahr:119 max:135 shoes: New Balance 1080 #2

5 PM

Running 37:16 intensity: (1:57 @1) + (34:49 @2) + (30 @3) 7.36 km (5:04 / km) +100m 4:45 / km
ahr:120 max:144 shoes: New Balance 1080 #2

7 PM

S&C (Physio Exercises - hams) 18:00 [0]

Thursday Feb 1 #

6 AM

Running 8:00 [1] 1.5 km (5:20 / km)
shoes: New Balance 1080 #2

12 PM

Running (Treadmill) 41:24 intensity: (19 @0) + (49 @1) + (15:52 @2) + (12:43 @3) + (8:42 @4) + (2:59 @5) 7.69 km (5:23 / km)
ahr:138 max:166 shoes: Saucony Kinvara 4

S&C 18:00 [0]

6 PM

Note
(injured)

Went to different physio and got different diagnosis on the hip problem - turns out issue more likely to be in the hamstring tendon and not the hip joint - could have been this all along since march last year. Been given some exercises to strengthen hamstring without aggravating tendon. Have to avoid flat out running/interval efforts and keep things steady and flat to allow recovery.
7 PM

Running 24:16 intensity: (1:00 @1) + (21:37 @2) + (1:39 @3) 4.96 km (4:53 / km) +47m 4:40 / km
ahr:121 max:140 shoes: New Balance 1080 #2

Wednesday Jan 31 #

6 AM

Running 16:56 intensity: (8 @0) + (12 @1) + (12:23 @2) + (4:13 @3) 3.29 km (5:09 / km) +32m 4:55 / km
ahr:131 max:143

5 PM

Running 33:28 intensity: (30:59 @2) + (2:29 @3) 6.82 km (4:54 / km) +35m 4:47 / km
ahr:128 max:145

Running 20:22 intensity: (6 @0) + (20 @1) + (19:56 @2) 4.07 km (5:00 / km) +27m 4:51 / km
ahr:124 max:133

Tuesday Jan 30 #

6 AM

Running 16:27 intensity: (5:14 @2) + (11:13 @3) 3.12 km (5:16 / km) +28m 5:03 / km
ahr:136 max:149

4 PM

Running (Treadmill) 40:03 intensity: (2:08 @1) + (10:28 @2) + (11:42 @3) + (11:11 @4) + (4:34 @5) 8.12 km (4:56 / km)
ahr:141 max:165 shoes: New Balance 1080 #2

Treadmill test with intervals : 10*1' + 1*2'(60)
Limit of hip reached well before cardio limit. Varied between 16km/h at 5% and 18.5% at 1%

S&C 50:00 [0]

7 PM

Running 14:53 intensity: (10 @1) + (9:04 @2) + (5:39 @3) 2.99 km (4:58 / km) +8m 4:54 / km
ahr:132 max:142

Monday Jan 29 #

6 AM

Running 17:34 intensity: (4 @1) + (17:30 @2) 3.16 km (5:34 / km) +36m 5:16 / km
ahr:120 max:133 shoes: New Balance 1080 #2

5 PM

Running 42:56 intensity: (54 @1) + (35:23 @2) + (6:39 @3) 8.39 km (5:07 / km) +99m 4:50 / km
ahr:126 max:148

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