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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: andfall

In the 7 days ending Feb 24:

activity # timemileskm+m
  Running9 9:22:36 59.9(9:24) 96.4(5:50) 4497
  HIll Walk/Run2 3:08:10 11.25(16:44) 18.11(10:24) 1970
  S&C3 2:30:00
  Cross Trainer2 1:18:37
  Total13 16:19:23 71.15 114.51 6467
  [1-5]10 13:35:13

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MoTuWeThFrSaSu

Sunday Feb 24 #

10 AM

HIll Walk/Run 2:55:37 intensity: (7:40 @0) + (1:28:08 @1) + (1:08:26 @2) + (11:23 @3) 16.76 km (10:29 / km) +1835m 6:46 / km
ahr:110 max:145

Walking the ascents to avoid overstressing HT after yesterday, however knee started complaining on penultimate descent - possibly overdid hills a bit this weekend but couldn't help it with this nice weather. Will tape up knee and avoid hills for a day or two.

Saturday Feb 23 #

10 AM

Running (Hills) 3:46:21 intensity: (6 @0) + (8:11 @1) + (2:12:29 @2) + (1:20:21 @3) + (5:14 @4) 33.94 km (6:40 / km) +2559m 4:51 / km
ahr:130 max:158 shoes: Saucony P7 #2 (Green)

Friday Feb 22 #

6 AM

Running 16:43 intensity: (13 @0) + (1:58 @1) + (11:10 @2) + (3:22 @3) 3.03 km (5:31 / km) +41m 5:10 / km
ahr:125 max:148

12 PM

S&C 50:00 [0]

6 PM

Running 1:01:47 intensity: (3 @0) + (4:36 @1) + (56:58 @2) + (10 @3) 12.28 km (5:02 / km) +165m 4:43 / km
ahr:120 max:136

Thursday Feb 21 #

7 AM

Running 17:11 intensity: (9 @0) + (3:13 @1) + (13:49 @2) 3.1 km (5:33 / km) +43m 5:11 / km
ahr:115 max:130 shoes: NB1080#4 (Blue)

5 PM

Cross Trainer 48:04 intensity: (3:29 @0) + (1:45 @1) + (11:48 @2) + (19:03 @3) + (9:53 @4) + (2:06 @5)
ahr:136 max:166

XT intervals : 6*1',3*2', 2*3',4*1' (1')

HIll Walk/Run (Treadmill) 12:33 intensity: (1:18 @1) + (10:08 @2) + (1:07 @3) 1.35 km (9:18 / km) +135m 6:12 / km
ahr:118 max:146 shoes: NB1080#4 (Blue)

Cool down on 10% incline

Running 20:05 intensity: (10 @0) + (38 @1) + (19:17 @2) 3.8 km (5:18 / km) +12m 5:13 / km
ahr:117 max:127 shoes: NB1080#4 (Blue)

Wednesday Feb 20 #

12 PM

S&C 50:00 [0]

5 PM

Running 16:14 intensity: (2:21 @1) + (13:53 @2) 3.13 km (5:11 / km) +29m 4:57 / km
ahr:115 max:127 shoes: NB1080#4 (Blue)

Running (Hills ) 1:21:51 intensity: (35 @0) + (6:04 @1) + (39:01 @2) + (34:10 @3) + (2:01 @4) 12.84 km (6:22 / km) +1020m 4:34 / km
ahr:130 max:154 shoes: Saucony P7 #2 (Green)

Tuesday Feb 19 #

5 PM

Running 16:19 intensity: (12 @0) + (5:34 @1) + (10:33 @2) 3.23 km (5:03 / km) +16m 4:56 / km
ahr:111 max:128 shoes: NB1080#4 (Blue)

Running 52:18 intensity: (14 @0) + (2:18 @1) + (22:39 @2) + (10:14 @3) + (15:41 @4) + (1:12 @5) 12.0 km (4:21 / km) +106m 4:10 / km
ahr:135 max:163 shoes: Inov8 XT212#4

First running interval session in about 5 weeks. 10min progression, (2mins), 4*2mins (1'), (2 mins), 5mins tempo. Wore an old pair of xtalons which wasn't the best plan - calves a bit tight and sore afterwards.

Monday Feb 18 #

12 PM

S&C 50:00 [0]

4 PM

Cross Trainer (zero runner ) 30:33 intensity: (1:15 @0) + (2:26 @1) + (22:06 @2) + (4:33 @3) + (13 @4)
ahr:125 max:158

Running 38:02 intensity: (6 @1) + (16:35 @2) + (21:21 @3) 5.9 km (6:27 / km) +500m 4:32 / km
ahr:132 max:147 shoes: NB1080#4 (Blue)

7 PM

Running 15:45 intensity: (4 @0) + (44 @1) + (14:57 @2) 3.15 km (5:00 / km) +6m 4:57 / km
ahr:121 max:132 shoes: NB1080#4 (Blue)

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