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

Training Log Archive: Whitesheep

In the 7 days ending Jan 26:

activity # timemileskm+mload
  Road running3 6:17:17 51.57(7:19) 83.0(4:33) 491218.7
  Running (buggy/bag)6 3:38:28 24.74(8:50) 39.81(5:29) 48680.4
  S&C1 50:0017.5
  Total10 10:45:45 76.31 122.81 976316.7
  [1-5]10 10:40:30

«»
2:32
0:00
» now
MoTuWeThFrSaSu

Sunday Jan 26 #

6 AM

Road running long 2:32:56 intensity: (4:32 @1) + (1:07:00 @2) + (1:15:53 @3) + (5:31 @4) 32.33 km (4:44 / km) +278m 4:32 / km
ahr:150 max:169 shoes: New Balance 1500 (ii)

Nice route out to ayot greenway. The others had gone easy yesterday so I was a lot less fresh, but managed to get by most of this at a steady effort. A few decent hills had me working and for the last 3-4 miles I was really running on fumes (as planned).
Feels good to be able to put in nearly 5 hours of effort on the weekend, think it is the months of base miles earlier on letting me get away with this. Also getting a bit of confidence back after the first couple of weeks of the year, when I think the 2-3 weeks off with shin splints left me playing a little bit of catch up.

Saturday Jan 25 #

8 AM

Road running long 2:13:42 intensity: (42 @1) + (20:52 @2) + (58:29 @3) + (38:55 @4) + (14:44 @5) 30.66 km (4:22 / km) +161m 4:15 / km
ahr:160 max:181 shoes: Mizuno wave hitogami

8km progression, 5km tempo, 8km progression, 5km marathon pace
Overall a good 10-12 miles at marathon pace with the parkrun in the middle a bit quicker at 18:58. The last 5k was 20:23 but with a bit of height gain, pedestrians to dodge and some road crossings it was probably worth a flat 20 mins.
Hard but I wasn’t broken by the end by any means.

Friday Jan 24 #

11 AM

Running (buggy/bag) 26:43 intensity: (14 @0) + (14:25 @1) + (12:02 @2) + (2 @3) 4.15 km (6:27 / km) +53m 6:03 / km
ahr:126 max:144 shoes: ASICS 2000 (ii)

6 PM

Running (buggy/bag) 43:22 intensity: (1:25 @1) + (41:57 @2) 8.7 km (4:59 / km) +74m 4:47 / km
ahr:139 max:148 shoes: ASICS 2000 (ii)

Thursday Jan 23 #

8 PM

S&C 50:00 intensity: (5:00 @0) + (15:00 @1) + (15:00 @2) + (15:00 @3)

weights then the harder yoga

Wednesday Jan 22 #

8 AM

Running (buggy/bag) 32:12 intensity: (1 @0) + (11:21 @1) + (20:50 @2) 5.08 km (6:20 / km) +95m 5:48 / km
ahr:131 max:149 shoes: ASICS 2000 (ii)

5 PM

Running (buggy/bag) 37:06 intensity: (16:55 @1) + (20:11 @2) 6.17 km (6:01 / km) +97m 5:35 / km
ahr:128 max:144 shoes: ASICS 2000 (ii)

Tuesday Jan 21 #

5 AM

Road running intervals 1:30:39 intensity: (8:23 @1) + (19:26 @2) + (12:59 @3) + (40:21 @4) + (9:30 @5) 20.01 km (4:32 / km) +53m 4:28 / km
ahr:158 max:178 shoes: New Balance 1500 (ii)

4x 2 miles roughly every 15 mins - plus a bonus 1km as I missed the group at the start but caught them about to start their second as I was part way through my second.
As a result times were a bit mixed. Ran 12:12 for the first rep and if I’d kept that up I’d have been pleased. However once I joined the others I was happy to sit in at more like 12:30s as I’d done the extra k with no extra rest.
Still fairly cooked by the end and starting to feel the cold.

Monday Jan 20 #

7 AM

Running (buggy/bag) 22:24 intensity: (4:09 @1) + (18:15 @2) 3.96 km (5:40 / km) +13m 5:34 / km
ahr:136 max:147 shoes: New Balance 1500 (ii)

7 PM

Running (buggy/bag) 56:41 intensity: (1:06 @1) + (35:36 @2) + (19:59 @3) 11.76 km (4:49 / km) +155m 4:31 / km
ahr:147 max:157 shoes: New Balance 1500 (ii)

Keener pace than a couple of weeks ago with a head torch this time
Possibly on the quick side with a bag but was feeling decent

« Earlier | Later »