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Training Log Archive: luke

In the 7 days ending Mar 20:

activity # timemileskm+m
  Running5 2:50:30 20.0(8:32) 32.18(5:18) 298
  Total5 2:50:30 20.0(8:32) 32.18(5:18) 298

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Saturday Mar 20 #

6 PM

Running 30:27 [3] 3.07 mi (9:55 / mi) +39m 9:32 / mi
ahr:144 max:184

I did a short workout of 4x200. During the warmup my hips/groin were unbelievably sore from yesterday's strides, and I also felt my right hip (separate from the soreness). I was thinking about pushing the workout back a day, but I decided against it because I didn't want to do a workout the day before a potential practice on monday. I was planning on doing 6 200s, but in the last 75 meters of my 4th 200 I hit a wall. I could tell my form was breaking down and I really didn't want to bother my hip more before next week. This is the first time I have deviated from script because of an injury so far. There was no pain during the workout, but the real test will be how I feel tomorrow. As far as the workout goes, going sub 30 for 6 200s should be easy for me, so I still have a ways to go. It still felt good to get back on the track and run fast.

Friday Mar 19 #

5 PM

Running 25:14 [3] 3.43 mi (7:21 / mi) +38m 7:07 / mi
ahr:152 max:164

A short run + 6 strides barefoot on turf. It took a couple strides to loosen up with the colder weather and not doing much speed work recently. I think you can see that with the cadences which go 92, 92, 96, 96, 101, 101. I definitely had a couple moments where I really felt like I was turning over, especially on the 5th one.

Running 11:20 [3] 0.83 mi (13:44 / mi) +15m 12:59 / mi
ahr:162 max:171

Wednesday Mar 17 #

5 PM

Running 31:03 [3] 4.12 mi (7:32 / mi) +93m 7:03 / mi
ahr:162 max:173

This was probably my best run yet. I have definitely gotten used to the hills a little bit although I still don't like them. I also just remembered I keep forgetting to do strides after these runs; I will start doing that next time (probably Friday).

Tuesday Mar 16 #

5 PM

Running 42:46 [4] 4.69 mi (9:07 / mi) +54m 8:48 / mi
ahr:149 max:171

I did a "minute run" workout. How we do these is we are given a list of minutes to run and take about a minute rest between each one. I picked a relatively easy one to do from last year - 2 3 2 1 3 1 2. Last year we would generally aim for about 5:20 pace. I can blame a small amount of my slowness on not being on a track and not having completely flat roads to run on anywhere in Troy. Really most of the reason though is that I am not in good tempo shape yet. I am still quite pleased with the effort I put in and how I got through the workout, but I was not able to hit my goal of staying under 6 minute pace.

Monday Mar 15 #

5 PM

Running 29:40 [3] 3.86 mi (7:41 / mi) +59m 7:20 / mi
ahr:152 max:177

It is tough to go back to running in pants after a few runs in shorts. I forgot to hit resume after crossing a road, but I realized pretty quickly.

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