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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: zac h

In the 7 days ending Dec 30, 2018:

activity # timemileskm+m
  Running - Trail / Road8 2:57:36 22.13(8:02) 35.61(4:59) 329
  Orienteering3 1:43:51 7.99(13:00) 12.86(8:04) 460
  Stretching/Rolling/Core3 1:21:30
  Running - Fell / Terrain3 24:01 1.8(13:22) 2.89(8:18) 186
  Total11 6:26:58 31.92 51.36 975
  [1-5]11 6:04:27

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MoTuWeThFrSaSu

Sunday Dec 30, 2018 #

10 AM

Running - Trail / Road 10:09 intensity: (17 @0) + (20 @1) + (9:32 @2) 2.0 km (5:05 / km) +17m 4:53 / km
ahr:132 max:144 shoes: Pgs35 White

Running - Fell / Terrain 4:17 intensity: (12 @0) + (1:18 @1) + (2:47 @2) 0.63 km (6:47 / km) +26m 5:39 / km
ahr:122 max:144 shoes: X-Talon 225 Green

Orienteering 33:37 intensity: (9 @0) + (6 @1) + (14 @2) + (29:38 @3) + (3:30 @4) 5.51 km (6:06 / km) +126m 5:29 / km
ahr:163 max:174 (sick) shoes: X-Talon 225 Green

LOC Turkey Race #3 ~ Park and Stock Woods (Score)
Feeling a little better. Easy pace and technically pretty clean. No ankle pain.

Quickroute

Running - Fell / Terrain 5:15 intensity: (58 @1) + (3:33 @2) + (44 @3) 0.66 km (7:59 / km) +18m 7:01 / km
ahr:131 max:155 shoes: X-Talon 225 Green

10 PM

Stretching/Rolling/Core 27:00 intensity: (10:00 @0) + (17:00 @1)

Saturday Dec 29, 2018 #

9 AM

Running - Trail / Road 57:57 intensity: (40:00 @2) + (17:57 @3) 12.01 km (4:50 / km) +126m 4:35 / km
ahr:113 max:145 (sick) shoes: Pgs35 White

Easy on the cycle path with Joe biking along side
Managed to get his HR accidentally
Still feeling very eugh

Friday Dec 28, 2018 #

10 AM

Running - Trail / Road 11:10 intensity: (33 @0) + (12 @1) + (8:01 @2) + (2:24 @3) 2.15 km (5:11 / km) +1m 5:10 / km
ahr:139 max:159 shoes: Pgs35 White

Running - Fell / Terrain 6:53 intensity: (13 @0) + (12 @1) + (3:54 @2) + (2:34 @3) 0.78 km (8:47 / km) +93m 5:31 / km
ahr:142 max:161 shoes: X-Talon 225 Green

Orienteering 33:34 intensity: (5 @0) + (7 @1) + (1:05 @2) + (21:40 @3) + (10:37 @4) 3.78 km (8:53 / km) +146m 7:27 / km
ahr:165 max:175 (sick) shoes: X-Talon 225 Green

LOC Turkey Race #2 ~ Skelghyll Woods
Feeling a bit dire at the start but sinuses seemed to clear out a bit by the end. Trying to keep HR down as much as possible but proving difficult.
Little bit scrappy in the circles but nothing major.

Quickroute

Running - Fell / Terrain warm up/down 4:09 intensity: (24 @1) + (3:45 @2) 0.5 km (8:16 / km)
ahr:126 max:136 shoes: X-Talon 225 Green

2 PM

Running - Trail / Road 19:49 intensity: (10 @0) + (8 @1) + (8:16 @2) + (11:15 @3) 4.04 km (4:54 / km) +31m 4:44 / km
ahr:150 max:164

HR way higher than it should be
11 PM

Stretching/Rolling/Core 24:30 [1]

Thursday Dec 27, 2018 #

3 PM

Running - Trail / Road 20:24 intensity: (10 @0) + (13 @1) + (18:05 @2) + (1:56 @3) 4.17 km (4:53 / km) +44m 4:39 / km
ahr:140 max:156 (sick) shoes: Pgs35 White

Keeping in the running routine - feeling too ill for anything more

Wednesday Dec 26, 2018 #

10 AM

Running - Trail / Road warm up/down 7:36 intensity: (7:31 @2) + (5 @3) 1.24 km (6:08 / km) +14m 5:49 / km
ahr:132 max:155 shoes: Asics Gel Blue

Sniffling and feeling dire

Running - Fell / Terrain 3:27 intensity: (8 @0) + (6 @1) + (1:26 @2) + (1:47 @3) 0.32 km (10:51 / km) +49m 6:06 / km
ahr:144 max:156 shoes: X-Talon 225 Green

Orienteering 36:40 intensity: (7 @0) + (8 @1) + (6:12 @2) + (24:24 @3) + (5:49 @4) 3.57 km (10:16 / km) +189m 8:07 / km
ahr:160 max:175 (sick) shoes: X-Talon 225 Green

LOC Turkey Race #1 ~ Rusland Beeches
Feeling quite ill at the start but kind of okay once I got going. Kept it chill to hopefully recover from cold by the weekend - HR a lot higher than the effort felt (i.e. ill)

Quickroute

Tuesday Dec 25, 2018 #

1 PM

Running - Trail / Road 24:26 intensity: (15 @0) + (10 @1) + (20:55 @2) + (3:06 @3) 4.99 km (4:54 / km) +48m 4:40 / km
ahr:140 max:155 (sick) shoes: Asics Gel Blue

bit of a sore throat this morning so just ticking over on the lane

Monday Dec 24, 2018 #

5 PM

Running - Trail / Road 26:05 intensity: (12 @0) + (53 @1) + (23:43 @2) + (1:17 @3) 5.01 km (5:13 / km) +48m 4:58 / km
ahr:139 max:152 shoes: Asics Gel Blue

Easy on the lane after walking all day with Regans
10 PM

Stretching/Rolling/Core 30:00 intensity: (10:00 @0) + (20:00 @1)

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