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Training Log Archive: kPa

In the 7 days ending Jan 13, 2018:

activity # timemileskm+m
  Running6 8:19:47 54.48(9:10) 87.68(5:42) 3230
  Cycling2 2:20:00
  S&C2 2:00:00
  Total10 12:39:47 54.48 87.68 3230
averages - sleep:7.6

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Saturday Jan 13, 2018 #

2 PM

Running (specific endurance) 2:06:06 [3] 12.65 mi (9:58 / mi) +901m 8:10 / mi
slept:7.5 shoes: Hoka Speed Instinct 2

I did this on backyard trails. I took a small pack but not worth taking poles. The first 90' were very chilled, the legs slightly heavy after yesterdays session and I was power hiking some of the climbs I'd usually run. I managed to pick up the pace a bit for the final 30' and felt good at the end.

Friday Jan 12, 2018 #

1 PM

Running (Hilly Fartlek) 1:43:34 [4] 11.68 mi (8:52 / mi) +841m 7:15 / mi
slept:7.5 shoes: Hoka Speed Instinct 2

20' easy + 60' hilly fartlek + 20' easy.
I did this in the woods, my normal hilly fartlek route. Proper muddy and greasy as per usual. The new shoes(!) felt good, although not ideal on this terrain. My forefoot felt more protected than in anything else I've worn recently, and no issues with bruising on the top of my foot.
I can't decide whether I love or hate this session. Plenty of energy and able to work hard.
HR monitor all over the place and not to be trusted.

Thursday Jan 11, 2018 #

6 AM

S&C (Specific strength) 1:15:00 [1]
slept:6.5

6 PM

Cycling (static bike) 1:00:00 [3]

Wednesday Jan 10, 2018 #

6 PM

Running (easy) 1:06:16 [2] 6.65 mi (9:58 / mi) +302m 8:44 / mi
slept:8.5 shoes: Scott Supertrac

Back to the muddy fields. Feeling good. 6 x 10s hill sprints on the road felt good and powerful. Foot fine although these damn shoes are bruising the top of my other foot now!

Tuesday Jan 9, 2018 #

6 PM

S&C (coordination & posture) 45:00 [1]
slept:8.0

8 PM

Running (moderate) 37:59 [3] 5.86 mi (6:29 / mi) +183m 5:55 / mi
ahr:171 max:178 shoes: New Balance Moyen

Club handicap on the road. Higher end moderate but there was no one to race so I wasn't tempted to push too hard! Although I wasn't looking at my watch. I focused on cadence, running tall and pumping arms forward rather than across my body. I didn't feel my foot whilst running but it was slightly sore afterwards. The last time I did this route was March last year when I was 97seconds slower with a considerably higher HR which is encouraging.
9 PM

Running (easy) 17:05 [2] 2.0 mi (8:32 / mi) +51m 7:55 / mi
shoes: New Balance Moyen

Quick cool down

Monday Jan 8, 2018 #

6 PM

Cycling (static bike) 1:20:00 [3]
ahr:155 slept:7.0

Sunday Jan 7, 2018 #

12 PM

Running (specific endurance) 2:28:47 [3] 15.64 mi (9:31 / mi) +952m 8:00 / mi
ahr:147 max:167 slept:8.0 shoes: Scott Supertrac

I did this on good, runnable trails from home (no time to drive anywhere as I've got loads of work to do and super stressed). I hit an overhanging branch hard when running into the sun which nearly pushed me over the edge - had to sit down for a few mins to collect myself - not too much blood.
My foot was ok whilst running, perhaps a couple of mini twinges of pain, but post run with shoes off it does seem a little more painful. Its really difficult to tell though as its all so subtle. I'm fairly confident it'll settle down to where it was in a few days of shorter runs and more turbo.

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