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

Training Log Archive: Russ

In the 7 days ending Nov 8:

activity # timemileskm+m
  Easy6 5:19:24 40.24(7:56) 64.76(4:56) 327
  LR Easy1 2:49:53 21.05(8:04) 33.88(5:01) 400
  Session1 1:09:54 8.55(8:11) 13.76(5:05) 114
  Total8 9:19:11 69.84(8:00) 112.4(4:59) 840
  [1-5]8 9:09:12

«»
2:49
0:00
» now
MoTuWeThFrSaSu

Sunday Nov 8 #

8 AM

LR Easy 2:49:53 intensity: (32 @0) + (6:48 @1) + (1:28:52 @2) + (1:05:37 @3) + (7:31 @4) + (33 @5) 21.05 mi (8:04 / mi) +400m 7:37 / mi
ahr:142 max:187

Really good long run. Managed to be organised enought to get a few miles in befre meeting the Metro lot at HH for 9am. Headed to Cults then the climb up to the top of HH so took that easy. Ran th Metro social round CW with David Stevens who was 9th at the Bennachie Ultra, some of the climbs was a bit of a struggle to keep up with him but it was good to be running a bit quicker, the miles just flew past. The last 4 miles after dropping David off was on the downhill home, right quad/hip didn't feel right so did a fair bit of weird shaking it out whilst continuing to run. Time for another battering with the roller and maybe a visit to Helen.

Saturday Nov 7 #

5 PM

Easy 59:28 intensity: (6:01 @0) + (11:31 @1) + (39:37 @2) + (2:19 @3) 7.26 mi (8:11 / mi) +109m 7:50 / mi
ahr:133 max:147

Bit later than i wanted to be heading out, round HH with a headtorch with a stop off at Soph. Ran home via Queens Rd and managed to run into an overhanging branch, so have a nice wee scrape/cut under my right eye, the branch is no longer overhanging!

Friday Nov 6 #

6 PM

Easy 1:06:24 intensity: (22:45 @1) + (42:33 @2) + (21 @3) + (26 @4) + (19 @5) 8.32 mi (7:59 / mi) +42m 7:51 / mi
ahr:133 max:173

Long day with work then watching the fireworks with Milo in the backgarden before setting off at 7. Just lacking oomph today, was aiming for 2 mile warm up then kicking off on the tempo. Got to 2 miles and then 3 miles and still didnt feel right. Went for it after 4 mile warm up and got about 100-200m into the tempo and just didn't have it and felt rubbish running faster so dialled it back to easy.

Thursday Nov 5 #

12 PM

Easy 49:33 intensity: (20 @0) + (8:39 @1) + (29:49 @2) + (10:45 @3) 6.29 mi (7:53 / mi) +98m 7:31 / mi
ahr:138 max:152

Hamstring a bit tight so mostly behaved myself on this one. Splitting the Thursday run in two to maximise the fireworks spotting with Milo tonight. Ran up towards HH and bumped into a work friend on his bike, turned and headed home with him running almost a mile with him freewheeling. I was holding a conversation but it was a bit quick. Rest was fine and it was a lovely day so really enjoyable run.
7 PM

Easy 42:23 intensity: (23 @0) + (4:56 @1) + (34:18 @2) + (2:46 @3) 5.29 mi (8:01 / mi)
ahr:137 max:153

Out and back on the North Deeside Rd. Fuelled up with a bagel beforehand for the double run day. Felt ok and it was good watching the fireworks. kept an eye on the pace after the tight hamstring earlier. strides were a bit longer with the pace feeling a bit easier at about 5k pace.

Wednesday Nov 4 #

6 PM

Easy 53:35 intensity: (1:28 @0) + (5:01 @1) + (19:04 @2) + (27:46 @3) + (16 @4) 7.02 mi (7:38 / mi) +45m 7:29 / mi
ahr:142 max:159

Bit of a rat up a drain pipe with this one, felt ok but effort was a little harder than easy. My neighbour was having a wee street gathering to celebrate his 90th so pushed it a bit to get back for 7pm, should've just have run time. Felt ok, but right hamstring a bit tight the following day so obviously pushed things after the session yesterday.

Tuesday Nov 3 #

6 PM

Session (6x30s Hills + 8x60s(60s) ) 1:09:54 intensity: (56 @0) + (7:06 @1) + (36:52 @2) + (11:10 @3) + (13:50 @4) 8.55 mi (8:11 / mi) +114m 7:51 / mi
ahr:142 max:166

Warning: contains some quick running.

Out to Cults and back for the warm up. Ran the short hills on the same bit of Deeside Dr as the session last week just to make sure i was hitting the same rep length. Ran them hard with the recoveries a bit of a walk/jog back down. Back onto the DSL for the minute reps, ran the first one quick but comfortable and just tried to get quicker. Last two felt pretty much flat out. Felt good to be running quick and feeling good. Enjoyed that session

Monday Nov 2 #

12 PM

Easy 48:01 intensity: (19 @0) + (17 @1) + (15:13 @2) + (32:12 @3) 6.06 mi (7:55 / mi) +33m 7:47 / mi
ahr:146 max:153

bit tired today but legs felt pretty good. mabe should have run harder yesterday :) just an out and back on the DSL, nice day.

« Earlier | Later »