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

Training Log Archive: Cbruce22

In the 7 days ending Jul 27:

activity # timemileskm+m
  Running6 5:58:41 48.36(7:25) 77.83(4:37)
  Strength & Conditioning2 1:45:00
  Total8 7:43:41 48.36 77.83

«»
2:22
0:00
» now
SuMoTuWeThFrSa

Saturday Jul 27 #

10 AM

Running 30:25 [3] 4.02 mi (7:34 / mi)
ahr:147 max:163

Easy run this morning before race tomorrow. Had breakfast before going out and with it being mid morning the sun was pretty toasty which was quite nice.

Went along King Street and down onto river path through a Seaton Park so some of it was off road.

Splits: 7:45, 7:21, 7:55 and 7:14.

Strides: 20, 19, 18, 18, 19 and 19.

Friday Jul 26 #

6 AM

Running 39:18 [3] 5.17 mi (7:36 / mi)
ahr:142 max:172

Nice easy run down at the beach again this morning and pretty warm. Just took it nice and relaxed.

Splits: 7:48, 7:40, 7:32, 7:32 and 7:26.

Thursday Jul 25 #

6 AM

Running 31:16 [3] 4.12 mi (7:35 / mi)
ahr:140 max:155

Nice easy run down at the beach this morning. A little overcast but still pretty warm.

Splits: 7:48, 7:33, 7:32 and 7:27.

Wednesday Jul 24 #

5 AM

Running 1:11:26 [4] 10.3 mi (6:56 / mi)
ahr:160 max:190

Good session this morning despite the torrential rain and strong headwind. Session was 2 mile wu, 4 @MP (close to 6:20/mile), 3 min recovery, 4 x 3 min @ HMP (close to 6:00/mile) with 2 min recovery between each set, and then 1 mile cd.

Felt good and happy with the section at MP. With the HMP sections all close to where I should be with the exception of the last which I was back down at the beachfront for and the headwind was really strong.

Splits:
WU: 7:45 and 7:37
MP: 6:20, 6:16, 6:24 and 6:11
HMP: (1) 6:02/mile and rec at 8:12/mile; (2) 5:56/mile and rec at 12:29/mile; (3) 5:58/mile and rec at 7:51/mile; and (4) 6:11/mile and rec at 8:00/mile.
CD: 7:44/mile
8 AM

Strength & Conditioning 45:00 [2]

Session with my PT to review my S&C plan.

Tuesday Jul 23 #

6 AM

Running 43:49 [3] 5.75 mi (7:37 / mi)
ahr:148 max:177

Easy run this morning. Very hot considering the hour and very little breeze. Just took it easy and relaxed. Legs slightly heavy still from Sunday but eased off as the run went on.

Splits: 7:32, 7:37, 7:31, 7:27 and 7:31.

Strides:

Monday Jul 22 #

6 AM

Strength & Conditioning 1:00:00 [3]

Easy 5-10 minutes on the elliptical and then into my routine. Felt ok although single leg squats were a little trying on the legs after long run yesterday. Balance has improved a lot over the last three weeks.

Sunday Jul 21 #

9 AM

Running long 2:22:27 [4] 19.0 mi (7:30 / mi)
ahr:162 max:188

Good long run today and tried out fuelling for the first time. Took a banana prior to heading out and the a gel throughout mile 9. Really warm out there today. Happy with how it went as miles were pretty consistent until last 2 to 3 miles where they slowed down a little.

Splits were as follows: 7:27, 7:41, 7:08, 7:10, 7:21, 7:21, 7:22, 7:15, 7:39, 7:20, 7:10, 7:41, 7:27, 7:20, 7:37, 7:56, 7:52, 7:42 and 7:59.

« Earlier | Later »