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

Training Log Archive: Russ

In the 7 days ending Jun 6:

activity # timemileskm+m
  Easy6 4:36:53 34.21(8:06) 55.06(5:02) 390
  LR Easy1 2:19:21 17.02(8:11) 27.39(5:05) 138
  Session2 1:25:39 12.0(7:08) 19.31(4:26)
  Total7 8:21:53 63.23(7:56) 101.76(4:56) 528
  [1-5]7 8:17:29

«»
2:19
0:00
» now
MoTuWeThFrSaSu

Sunday Jun 6 #

9 AM

LR Easy 2:19:21 intensity: (14 @0) + (5:03 @1) + (1:19:39 @2) + (54:05 @3) + (20 @4) 17.02 mi (8:11 / mi) +138m 7:59 / mi
ahr:142 max:161

Oh I'm so looking forward to mara training through the summer months :) followed the cooling breeze on NDR and then the standard loop up towards Contlaw Rd. Felt really good for the run but started to get a bit warm towards the end so was glad of the drinks in the vest which got tipped over my head. Really good week, feels like it's been the best one in months!

Saturday Jun 5 #

5 PM

Easy 52:53 intensity: (48 @0) + (6:53 @1) + (18:44 @2) + (26:28 @3) 6.5 mi (8:08 / mi) +121m 7:41 / mi
ahr:140 max:147

Spent the morning down at skatie shore, Stonehaven with Milo, Kate and the dogs on a lovely day. Cooking in the heat, sooo warm in the HH trails so kept it easy but a nice cooling breeze when i hit Queens Road so felt more comfortable on the way home rolling down Springfield Rd

Friday Jun 4 #

7 PM

Session (5x90s 5x60s 5x30s ) 51:18 intensity: (28 @0) + (5:21 @1) + (15:39 @2) + (8:59 @3) + (19:53 @4) + (58 @5) 7.1 mi (7:14 / mi)
ahr:148 max:181

Warm up down to Duthie Park for the session, loads of kamikaze flies so sacked the DSL and headed down Broomhill Rd to get to the park. Couple of relaxed strides in the park and re-tie of the shoelaces before starting. Nothing deceptive about this one, knew it would be a toughie! Quite warm still but a nice cool breeze to work into along the duck pond side of DP meant the pace of the rep pace weren't super consistent (or gps inaccuracies) but effort was really good. Focused on the beeps rather than checking the pace but looks like started at just under 6:20 pace then progressed to just under 6:10s for the minute reps then ran faster for the 30s reps. Pace for the recoveries were mostly steady but sacrificed the pace towards the end of the session in an effort to remain upright. Really happy with the session, no issues with the back at all and good that I managed to keep running continuously for the session without it tightening up/needing to stretch it out

Easy 18:15 intensity: (8 @0) + (24 @1) + (14:06 @2) + (3:37 @3) 2.21 mi (8:15 / mi) +19m 8:03 / mi
ahr:140 max:148

picked myself up after a few minutes and crawled home. Lovely evening along the riverside path

Thursday Jun 3 #

8 PM

Easy 57:53 intensity: (49 @0) + (3:59 @1) + (19:46 @2) + (32:36 @3) + (43 @4) 7.28 mi (7:57 / mi) +44m 7:48 / mi
ahr:143 max:163

Bit late getting out the house. Easy miles but ticking along nicely out on the NDS then back along the DSL. Short Deeside Dr hill strides good too!

Wednesday Jun 2 #

5 PM

Easy 1:04:46 intensity: (1:24 @1) + (20:25 @2) + (42:48 @3) + (9 @4) 8.03 mi (8:04 / mi) +123m 7:42 / mi
ahr:145 max:158

Felt good so headed round the HH trails to puddlegate then back home via the Craigton Rd trails. The haar had come back in so it was a pleasant running temp for the run. Bumped into Milo, Kate and the dogs on the Craigton Rd trails so a bit of fun getting chased by them for a bit, not quite the mammoth adventures that Nova manages :)

Tuesday Jun 1 #

6 PM

Session (Metro Paarlauf) 34:21 intensity: (21 @0) + (9 @1) + (43 @2) + (15:55 @3) + (17:06 @4) + (7 @5) 4.9 mi (7:01 / mi)
ahr:154 max:169

Duthie Park was quite busy so a fair bit of weaving but that took my mind off the session. Pace felt quick but controlled with no issues with the lower back as I picked it up a bit from 6:10s to low 6s pace for the reps. Ran eight reps this week, happy with that and a good start to the week.

Easy 17:16 intensity: (28 @0) + (3:37 @1) + (12:49 @2) + (21 @3) + (1 @4) 2.1 mi (8:13 / mi)
ahr:133 max:156

Easy down to Duthie Park for the session, a few strides before the start

Easy 25:38 intensity: (34 @0) + (1:50 @1) + (23:10 @2) + (4 @3) 3.03 mi (8:28 / mi) +23m 8:16 / mi
ahr:136 max:144

A couple laps with the coaches after the session supporting the juniors running the virtual Dunecht dash. Too long a stop for a yap after the laps and the jog home as the Haar had rolled in and I was cold and a bit hungry by the time I got home.

Monday May 31 #

3 PM

Easy 40:12 intensity: (34 @0) + (1:53 @1) + (18:32 @2) + (19:13 @3) 5.06 mi (7:57 / mi) +60m 7:40 / mi
ahr:142 max:155

Day off today with it being Sophie's birthday. Easy up to and on the Denburn trails. Bumped into Moar so ran a mile and a bit with him, hence the increase in pace but it was downhill so was fine. Felt good on the run today.

« Earlier | Later »