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Training Log Archive: zac h

In the 7 days ending Feb 10, 2019:

activity # timemileskm+m
  Running - Trail / Road10 5:13:57 36.98 59.51 490
  Stretching/Rolling/Core6 1:32:40
  Gym2 1:27:24
  Running - Fell / Terrain1 5:25 0.36(15:05) 0.58(9:22) 1
  Total14 8:19:26 37.33 60.08 492
  [1-5]10 6:02:35

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MoTuWeThFrSaSu

Sunday Feb 10, 2019 #

8 AM

Running - Trail / Road 19:59 [2] 4.02 km (4:58 / km) +3m 4:57 / km

Stretching the legs before a day of travelling
10 PM

Stretching/Rolling/Core 5:02 [0]

Saturday Feb 9, 2019 #

9 AM

Running - Trail / Road 21:24 intensity: (1:32 @0) + (3:16 @1) + (12:26 @2) + (3:45 @3) + (25 @4) 4.06 km (5:17 / km) +34m 5:04 / km
ahr:131 max:167

Easy jog out (to buy some stamps). Taking it really easy until next week so go into the camp rested.
9 PM

Stretching/Rolling/Core 13:41 [0]

Friday Feb 8, 2019 #

2 PM

Running - Trail / Road 27:16 intensity: (44 @0) + (3:19 @1) + (20:38 @2) + (1:54 @3) + (41 @4) 4.9 km (5:34 / km) +53m 5:17 / km
ahr:130 max:168

10 PM

Stretching/Rolling/Core 14:46 [0]

Thursday Feb 7, 2019 #

4 PM

Stretching/Rolling/Core 7:47 [0]

5 PM

Running - Trail / Road 13:56 intensity: (38 @0) + (1:01 @1) + (11:36 @2) + (41 @3) 2.92 km (4:47 / km) +39m 4:29 / km
ahr:131 max:154 shoes: Pgs35 White

Running - Trail / Road 40:09 intensity: (4 @0) + (11 @1) + (7:49 @2) + (6:48 @3) + (25:17 @4) 9.85 km (4:04 / km) +70m 3:56 / km
ahr:162 max:175 shoes: Pgs35 White

6*5mins [2]
On the cycle path with the group - bit icy/slushy in places. Took this conservative, always felt controlled.

Running - Trail / Road warm up/down 11:29 intensity: (11:25 @2) + (4 @3) 1.78 km (6:26 / km) +33m 5:53 / km
ahr:135 max:154 shoes: Pgs35 White

8 PM

Running - Trail / Road 10:20 intensity: (16 @0) + (24 @1) + (9:40 @2) 1.86 km (5:34 / km) +16m 5:20 / km
ahr:132 max:146 shoes: Pgs35 White

Hut to home (with a little too much (free) pasta in my stomach)

Wednesday Feb 6, 2019 #

12 PM

Stretching/Rolling/Core 17:30 [0]

Running - Trail / Road 26:28 intensity: (29 @0) + (1:31 @1) + (18:16 @2) + (6:12 @3) 5.12 km (5:10 / km) +71m 4:50 / km
shoes: Asics Gel Blue

Easy recovery - more exploring - HRM being weird

Stretching/Rolling/Core 17:40 [0]

6 PM

Running - Trail / Road 8:30 intensity: (33 @0) + (2:25 @1) + (5:32 @2) 1.52 km (5:35 / km) +6m 5:28 / km
ahr:125 max:146 shoes: Asics Gel Blue

Gym 42:57 intensity: (29:38 @0) + (10:02 @1) + (3:17 @2)
ahr:94 max:141

Plyo then core. More intense

Running - Trail / Road 7:43 intensity: (8 @0) + (57 @1) + (6:38 @2) 1.55 km (4:59 / km)
ahr:126 max:138 shoes: Asics Gel Blue

Tuesday Feb 5, 2019 #

11 AM

Running - Trail / Road 27:03 intensity: (1:34 @0) + (6:02 @1) + (16:11 @2) + (3:16 @3) 4.85 km (5:34 / km) +71m 5:12 / km
ahr:129 max:161 shoes: Asics Gel Blue

Recovery - to the club hut to have a look, then exploring

Stretching/Rolling/Core 16:14 [0]
ahr:83 max:83

8 PM

Gym 44:27 intensity: (8:19 @0) + (25:52 @1) + (10:16 @2)
ahr:99 max:141

Whole club gym - fairly light

Running - Trail / Road 4:30 [1] 0.7 km (6:26 / km)
shoes: Merrell Red

To gym and back

Monday Feb 4, 2019 #

5 PM

Running - Trail / Road 15:30 intensity: (12 @1) + (11:45 @2) + (3:19 @3) + (14 @4) 2.99 km (5:11 / km) +37m 4:53 / km
ahr:141 max:169 shoes: Pgs35 White

Easy to indoor track - Garmin didn't start so edited to be same(ish) as jog back
(w/ V&B)

Running - Trail / Road intervals 54:11 intensity: (5 @0) + (3:38 @1) + (24:09 @2) + (6:05 @3) + (18:01 @4) + (2:13 @5) 10.4 km (5:13 / km)
ahr:155 max:179 shoes: Pgs35 White

Good session on the indoor track with Lidingö
2* (400 [1] 800 [2] 1200 [2] 800 [2] 400)
[3] between sets
Hit fairly consistent pacing and feeling good on the first set - really feeling yesterdays snowy trudge in the legs on the second set but was never too bad.

Running - Trail / Road 16:02 intensity: (6 @0) + (11 @1) + (14:06 @2) + (1:39 @3) 2.98 km (5:22 / km) +56m 4:55 / km
ahr:142 max:155 shoes: Pgs35 White

Easy home

Running - Trail / Road 9:27 intensity: (1 @1) + (9:26 @2)
ahr:127 max:132

Running - Fell / Terrain 5:25 intensity: (5 @0) + (20 @1) + (5:00 @2) 0.58 km (9:22 / km) +1m 9:16 / km
ahr:126 max:133

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