Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: CML

In the 7 days ending Jul 17, 2016:

activity

time

miles

Running

1:06:16

6.15

(10:47)

9.89

(6:42)

Trail Running

57:01

4.31

(13:14)

6.93

(8:14)

297

Circuit

25:00

Total

2:28:17

10.45

16.82

297

averages - sleep:5 rhr:68 weight:138lbs

1:31

0:00

» now

Saturday Jul 16, 2016 #

8 AM

Trail Running 57:01 [4] 6.93 km (8:14 / km) +297m 6:47 / km
ahr:156 max:185 slept:4.0 weight:137lbs

Squad Cross Country Training
(Pak Shek Kiu)

Late, so give up the 8.5k course, run a 6.9k course

Not enough sleep, feel tried

Friday Jul 15, 2016 #

Note
rhr:68 slept:6.0 weight:139lbs

Wake up at midnight, little insomnia

Give up the morning training planned

Work (12nn-9pm)

Thursday Jul 14, 2016 #

7 PM

Running warm up/down 25:36 [1] 4.18 km (6:07 / km)
ahr:145 max:156 shoes: Mizuno Wave Rider 17

Squad Physical Training (Hammer Hill Sportsground)
Try having warm-up before training

Circuit 25:00 [2]
shoes: Mizuno Wave Rider 17

Squad Physical Training (Hammer Hill Sportsground)
2 sets x 11 exercises

front plank, squats, push-up, sit-up, mountain climber, jumping jack, superman, left slide plank, right slide plank, lunge

Running intervals 16:47 [5] 2.27 km (7:24 / km)
ahr:143 max:179 shoes: Mizuno Wave Rider 17

Squad Physical Training (Hammer Hill Sportsground)
200m x 6
Run 200m, Walk 200m

Splits:
36.8 (149/169)
34.2 (143/171)
33.4 (143/168)
33.7 (147/175)
32.9 (149/175)
31.9 (150/176)

Running intervals 13:53 [5] 2.24 km (6:12 / km)
ahr:160 max:196 shoes: Mizuno Wave Rider 17

Squad Physical Training (Hammer Hill Sportsground)
400m x 4
Run 400m, Walk 200m

Splits:
79.8 (166/191)
75.3 (168/184)
74.6 (172/196)
75.7 (173/191)

Running warm up/down 10:00 [1] 1.2 km (8:20 / km)
shoes: Mizuno Wave Rider 17

Squad Physical Training (Hammer Hill Sportsground)

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