Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Russ

In the 7 days ending Oct 18:

activity # timemileskm+m
  Easy4 3:57:24 29.53(8:02) 47.52(5:00) 77
  LR Easy1 2:48:02 20.02(8:24) 32.22(5:13) 391
  Session1 1:23:33 8.98(9:18) 14.45(5:47) 285
  Steady1 1:11:30 9.51(7:31) 15.31(4:40) 152
  Total7 9:20:29 68.04(8:14) 109.5(5:07) 905
  [1-5]7 9:17:51

«»
2:48
0:00
» now
MoTuWeThFrSaSu

Sunday Oct 18 #

8 AM

LR Easy 2:48:02 intensity: (49 @0) + (1:55 @1) + (46:15 @2) + (1:36:58 @3) + (13:40 @4) + (8:25 @5) 20.02 mi (8:24 / mi) +391m 7:55 / mi
ahr:147 max:179

Officially my biggest ever week of running! had a few 67 point something weeks but never something that tipped into the 68's. Although the first time I hit 67 was in a big week of marathon stuff so a bit more quality running. 67, 62 and 68 mile for the last 3 weeks and in this time of no races i'm feeling pretty chuffed that i've hit the mileage and feeling good.

Run was up to meet the Metro lot for some HH/CW trails, they're all ticking along at a slightly quicker pace which is good. Although there was a newbie that decided to wait until half way round the Kingshill loop to say that the furthest she'd been in a while was 6 miles! So i had a bit of a walk with her as she bonked at the 9 mile point on the way back to HH carpark.

Good run, felt pretty comfortable throughout with a couple of gels although couldve done with some water towards the end.

Saturday Oct 17 #

5 PM

Easy 39:59 intensity: (16 @0) + (4:00 @1) + (31:55 @2) + (3:39 @3) + (7 @4) + (2 @5) 5.01 mi (7:59 / mi) +16m 7:54 / mi
ahr:139 max:172

Just the standard N Deeside Rd / DSL flatter easy run after a lumpy run the day before. Legs felt fine although the late lunch of chilli was a bit of a mistake. Also didn't read the plan properly and ran 5 instead of 6. Will make up for it tomorrow with a 20

Friday Oct 16 #

5 PM

Steady (Steady Lumpy 9) 1:11:30 intensity: (4 @0) + (1:30 @1) + (12:53 @2) + (52:35 @3) + (4:28 @4) 9.51 mi (7:31 / mi) +152m 7:10 / mi
ahr:148 max:161

A convoluted route up to HH trying to get a hill climb in each mile, successfully managed it apart from the 9th mile which was mostly in the grassy Craigton Rd trails. Aimed to keep the effort about 7:20s and mostly got it spot on, well at least according to Strava's Gradient Adjusted Pace anyway. Foot slipped a bit in some mud in the 3rd mile and I was a bit tentative in the 4th mile as I ran off a hammy twinge. Other than that a pretty decent run.

Thursday Oct 15 #

5 PM

Easy (Easy 9 + strides) 1:22:08 [3] 10.04 mi (8:11 / mi)

Felt pretty good so headed for a lap and a half of the HH trails, got a bit dark towards the end but managed to get the run in without the headtorch. Managed to roll my right ankle a bit on a pothole on the last stride and got a twinge in my right hip because of it. Thankfully no lasting damage though. Other than that an enjoyable and uneventful run.

Wednesday Oct 14 #

Easy 1:05:08 [3] 8.28 mi (7:52 / mi)

Evening easy out on the North Deeside Rd and back on the DSL with the headtorch. Felt great and breezed past the turn so ended up with a bonus mile and a bit. Had to check the pace a couples times on the way back, hip moving a lot better again today

Tuesday Oct 13 #

4 PM

Session (2 sets of 6x60s Bairds Br) 1:23:33 intensity: (13 @0) + (4:14 @1) + (42:14 @2) + (22:42 @3) + (13:43 @4) + (27 @5) 8.98 mi (9:18 / mi) +285m 8:28 / mi
ahr:144 max:169

Longish warm up with a couple strides. Excellent session although Strava GPS made it look better than it was. Furthest up the hill with the first rep then pretty consistent but a couple strides short of the first rep. Second set, struggled a bit on the first two after the 2min v. easy, then a lot better after giving myself a talking to and I was able to hit the same bit of the hill as the first set. Ran the full Bairds Bum segment for the last one but Strava didn't pick it up properly. Legs felt good, and hip feeling like its got a bit more range of motion.

Monday Oct 12 #

5 PM

Easy 50:09 intensity: (1:16 @0) + (9:11 @1) + (25:39 @2) + (13:53 @3) + (10 @4) 6.2 mi (8:05 / mi) +61m 7:51 / mi
ahr:138 max:157

Legs didnt feel too bad, left hammy a bit nippy but ok (it's kind just above the knee on the right hand side). Right hip/hammy seems to been behaving itself. Loop of West End Aberdeen with a climb up to Rubislaw in the middle. First day of two weeks off work so nice not to spend the day sitting.

« Earlier | Later »