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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MikeS

In the 7 days ending Sep 3:

activity # timemileskm+m
  Running13 8:07:35 64.8(7:31) 104.28(4:41) 1192
  Orienteering1 47:00 5.79(8:07) 9.32(5:03) 139
  Weights1 45:00
  Total14 9:39:35 70.59 113.6 1331

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MoTuWeThFrSaSu

Sunday Sep 3 #

8 AM

Running 1:14:03 intensity: (25:17 @1) + (36:50 @2) + (11:56 @3) 9.24 mi (8:01 / mi) +214m 7:29 / mi
ahr:117 max:137 shoes: New Balance 1080 (16) (9)

From my parents to the orienteering via home to pick up the things I'd forgotten I needed to go orienteering.
10 AM

Orienteering 47:00 intensity: (31 @1) + (44 @2) + (26:44 @3) + (19:00 @4) + (1 @5) 5.79 mi (8:07 / mi) +139m 7:33 / mi
ahr:139 max:150 shoes: New Balance 1080 (16) (9)

3rd place (winner 44.41)

Went and had a go at the urban event seeing as it was pretty much on my doorstep. Really enjoyed myself. Stupid mistake at number 1 when I ran up the wrong street while planning a later leg, but got into it after that and seemed to do OK. Missed a couple of route choices, and had some small wobbles in the circle.

Running 8:45 intensity: (1:50 @1) + (6:07 @2) + (48 @3) 0.97 mi (9:01 / mi) +34m 8:08 / mi
ahr:118 max:131 shoes: New Balance 1080 (16) (9)

And back home again.

Saturday Sep 2 #

7 AM

Running 32:22 intensity: (21:44 @1) + (8:04 @2) + (2:34 @3) 4.08 mi (7:56 / mi) +101m 7:22 / mi
ahr:111 max:125 shoes: New Balance 1080 (16) (9)

Parks.
9 AM

Running 17:57 intensity: (25 @1) + (5 @2) + (5:59 @3) + (7:12 @4) + (4:16 @5) 3.13 mi (5:44 / mi) +4m 5:43 / mi
ahr:145 max:156 shoes: Adidas Adizero Boost (9)

Poolsbrook parkrun, 1st place.

A nice double bonus with a victory and a sub-18, both for the first time in ages.

Running 8:16 intensity: (52 @1) + (1:42 @2) + (5:42 @3) 1.08 mi (7:39 / mi) +11m 7:25 / mi
ahr:124 max:131 shoes: Adidas Adizero Boost (9)

Lap of the lake to warm down.

Friday Sep 1 #

7 AM

Running 55:59 intensity: (25:57 @1) + (21:16 @2) + (8:46 @3) 7.33 mi (7:38 / mi) +137m 7:13 / mi
ahr:114 max:132 shoes: New Balance 1080 (16) (9)

Abbey Lane loop then IW.
5 PM

Running 5:41 intensity: (1:45 @1) + (3:22 @2) + (34 @3) 0.68 mi (8:22 / mi) +18m 7:43 / mi
ahr:113 max:126 shoes: New Balance 1080 (16) (9)

Work to gym.
6 PM

Running 9:18 intensity: (4:30 @1) + (3:59 @2) + (49 @3) 1.08 mi (8:37 / mi) +46m 7:36 / mi
ahr:112 max:127 shoes: New Balance 1080 (16) (9)

Home from gym.

Thursday Aug 31 #

6 AM

Running 1:14:41 intensity: (27:01 @1) + (13:19 @2) + (17:32 @3) + (11:30 @4) + (5:19 @5) 10.21 mi (7:19 / mi) +69m 7:10 / mi
ahr:124 max:154 shoes: Adidas Adizero Boost (9)

4 * 1600m off 90 seconds. Improvement from two weeks ago.

Wednesday Aug 30 #

6 AM

Running 8:45 [1] 1.11 mi (7:53 / mi)
ahr:103 max:113 shoes: New Balance 1080 (16) (9)

Home to gym.
7 AM

Weights 45:00 [3]

Gym session.
8 AM

Running 41:37 intensity: (7:29 @1) + (28:35 @2) + (5:33 @3) 5.46 mi (7:37 / mi) +94m 7:14 / mi
ahr:118 max:141 shoes: New Balance 1080 (16) (9)

Gym to work.
7 PM

Running 15:22 intensity: (3:42 @1) + (10:13 @2) + (1:27 @3) 1.99 mi (7:43 / mi) +62m 7:02 / mi
ahr:116 max:129 shoes: New Balance 1080 (16) (9)

Home from cinema.

Tuesday Aug 29 #

6 PM

Running 1:02:18 intensity: (27 @1) + (1:55 @2) + (24:10 @3) + (33:16 @4) + (2:30 @5) 10.0 mi (6:14 / mi) +61m 6:07 / mi
ahr:141 max:154 shoes: Asics DS Trainer 19 (8.5) (3)

SRC Tuesday Tempo Ten Train. Nice step forward from last week, feeling good tonight.

Running 8:35 intensity: (49 @1) + (7:27 @2) + (19 @3) 1.02 mi (8:25 / mi) +5m 8:17 / mi
ahr:121 max:127 shoes: Asics DS Trainer 19 (8.5) (3)

Warm down.

Monday Aug 28 #

8 AM

Running 1:03:56 intensity: (17:35 @1) + (20:58 @2) + (25:23 @3) 7.42 mi (8:37 / mi) +335m 7:33 / mi
ahr:120 max:139 shoes: New Balance 1080 (16) (9)

Rivelin with Rich.

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