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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: zac h

In the 7 days ending Oct 14, 2018:

activity # timemileskm+m
  Running - Fell / Terrain2 3:08:21 16.27(11:35) 26.18(7:12) 948
  Running - Trail / Road3 1:59:52 15.62(7:41) 25.13(4:46) 385
  Stretching/Rolling/Core5 1:19:54
  Total10 6:28:07 31.89 51.32 1333
  [1-5]10 6:22:59

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MoTuWeThFrSaSu

Saturday Oct 13, 2018 #

8 AM

Running - Trail / Road warm up/down 12:05 intensity: (41 @0) + (2:46 @1) + (7:30 @2) + (1:08 @3) 2.41 km (5:01 / km) +4m 4:58 / km
ahr:130 max:153 shoes: Merrell Red

Running - Trail / Road 17:52 intensity: (3 @2) + (3:16 @3) + (14:28 @4) + (5 @5) 5.11 km (3:30 / km) +2m 3:29 / km
ahr:174 max:184 shoes: Merrell Red

Parkrun (Portobello)
Very wet and cold but felt good. Course is (possibly) too long but went through 5k in 17:30 which is a PB. Would have been pleased with anything sub 18. Never felt I was tying up which is pleasing. Never really hurt, think I could go faster even with no fitness gains just more confidence to push earlier on.

Getting home was a nightmare; one bus diverted & one bus missed + rain and wind and cold = not happy (& neither was moll).
C • course 2
2 PM

Running - Trail / Road 18:29 intensity: (26 @0) + (1:11 @1) + (10:43 @2) + (6:09 @3) 3.44 km (5:23 / km) +66m 4:54 / km
ahr:140 max:164 shoes: Asics Gel Blue

Aware that zero warm down was done earlier (due to the wet/cold and bus) so a little shakeout to try and make amends.
10 PM

Stretching/Rolling/Core 11:08 [1]

Friday Oct 12, 2018 #

9 PM

Stretching/Rolling/Core 10:09 [1]
(rest day)

Thursday Oct 11, 2018 #

4 PM

Running - Trail / Road 1:11:26 intensity: (32 @0) + (1:55 @1) + (42:59 @2) + (25:52 @3) + (8 @4) 14.17 km (5:02 / km) +313m 4:32 / km
ahr:145 max:170

Blackford & Braids with Ali; + Dan for the first bit
Feeling good
9 PM

Stretching/Rolling/Core 19:19 [1]

Wednesday Oct 10, 2018 #

8 AM

Running - Fell / Terrain long 2:23:44 intensity: (3:18 @0) + (5:42 @1) + (1:53:34 @2) + (21:10 @3) 18.03 km (7:58 / km) +757m 6:35 / km
ahr:138 max:163 shoes: X-Talon 212 Grey

Long one
Ran the Allerdale Chase course + some extra - means 2hours plus in Terrain. Pace very slow due to tussocks & climb but HR intensity fine.
C • Good effort mate 2
10 PM

Stretching/Rolling/Core 25:15 [1]

Tuesday Oct 9, 2018 #

Note
(rest day)

No Time

Monday Oct 8, 2018 #

5 PM

Running - Fell / Terrain 44:37 intensity: (11 @0) + (30 @1) + (31:28 @2) + (12:28 @3) 8.15 km (5:29 / km) +191m 4:54 / km
ahr:143 max:162 shoes: X-Talon 212 Grey

Easy in Marron Leys - super nice soft grassy rides. Calf sore but not like last week.
10 PM

Stretching/Rolling/Core 14:03 [1]
ahr:70 max:70

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