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

Training Log Archive: Whitesheep

In the 7 days ending Sep 27:

activity # timemileskm+mload
  Running (buggy/bag)6 2:53:12 17.68(9:48) 28.45(6:05) 36045.3
  Off-road running2 1:14:13 9.15(8:07) 14.72(5:03) 18429.5
  Road running1 1:02:53 8.99(7:00) 14.46(4:21) 12047.2
  Orienteering1 57:00 7.79(7:19) 12.54(4:33) 9540.2
  Cycling1 41:16 14.11(2:55) 22.71(1:49) 12726.8
  Cycling (turbo)1 35:007.0
  S&C1 25:0013.8
  Total11 7:48:34 57.71 92.88 886209.8

«»
1:38
0:00
» now
MoTuWeThFrSaSu

Sunday Sep 27 #

12 PM

Off-road running 31:43 intensity: (25:17 @1) + (6:26 @2) 5.77 km (5:30 / km) +68m 5:11 / km
ahr:130 max:144

Running (buggy/bag) 59:07 intensity: (49:40 @1) + (9:27 @2) 9.83 km (6:01 / km) +36m 5:54 / km
ahr:128 max:144

Saturday Sep 26 #

4 PM

Off-road running hills 42:30 intensity: (11:35 @1) + (9:50 @2) + (8:27 @3) + (8:18 @4) + (4:20 @5) 8.95 km (4:45 / km) +116m 4:28 / km
ahr:151 max:182 shoes: New Balance 1500 (iii)

Hilly parkrun route, pushing on the ups and cruising down
21:13 plus finally went quickest up the mackerye end hill

Friday Sep 25 #

8 PM

Cycling (turbo) 35:00 [1]

S&C 25:00 [3]

weights

Thursday Sep 24 #

5 AM

Road running tempo 1:02:53 intensity: (2:43 @1) + (6:38 @2) + (8:02 @3) + (29:46 @4) + (15:44 @5) 14.46 km (4:21 / km) +120m 4:10 / km
ahr:165 max:180 shoes: Mizuno wave hitogami

Tired legs, bad sleep and grim weather meant I was hardly up for this
Perversely this meant I just put my head down and if anything pushed the pace faster than advertised, in ‘get it done’ mode. Just about hung on at the end though george ran off the front.
5 PM

Running (buggy/bag) 18:19 intensity: (14:37 @1) + (3:42 @2) 2.9 km (6:19 / km) +54m 5:47 / km
ahr:124 max:145 shoes: New Balance echolucent

Wednesday Sep 23 #

8 AM

Running (buggy/bag) 32:07 intensity: (19:20 @1) + (12:47 @2) 5.44 km (5:54 / km) +78m 5:31 / km
ahr:133 max:147 shoes: New Balance echolucent

5 PM

Running (buggy/bag) 29:24 intensity: (11:23 @1) + (17:51 @2) + (10 @3) 5.17 km (5:41 / km) +85m 5:16 / km
ahr:134 max:151

Tuesday Sep 22 #

6 AM

Orienteering tempo 57:00 intensity: (1:12 @1) + (7:00 @2) + (9:04 @3) + (37:38 @4) + (2:06 @5) 12.54 km (4:33 / km) +95m 4:23 / km
ahr:164 max:176 shoes: New Balance 1500 (iii)

Harpenden Street O
Took a bit of getting used to so I missed a few punches and doing all the nav off the phone screen was a bit too fiddly at times.
Still good fun and a bit of a change.
12 PM

Cycling tempo 41:16 intensity: (3:37 @1) + (1:56 @2) + (12:58 @3) + (22:45 @4) 22.71 km (1:49 / km) +127m 1:46 / km
ahr:160 max:173

A rare hard outing on the bike
Last warm sunny day of the year potentially so I didn't want to waste it. This worked quite well with the morning running session for a good amount of hard work for the day.
Focused on a Kimpton loop which I know a couple of local "runners who have bikes" have done hard efforts on; would have taken the KOM if someone else (much better than me - 2 mins quicker) hadn't had the same idea an hour earlier.
35kph for the main loop of 18km is faster than I've ridden for a sustained period, I think.
I sometimes wonder what I might manage on a 10 mile TT. This would equate to about 27:45 but with a flatter course, no traffic lights and no tractors there would be scope to go a good bit quicker.

Monday Sep 21 #

8 AM

Running (buggy/bag) 16:36 intensity: (12:16 @1) + (4:20 @2) 2.55 km (6:30 / km) +54m 5:53 / km
ahr:127 max:144

11 AM

Running (buggy/bag) 17:39 intensity: (12:38 @1) + (5:01 @2) 2.56 km (6:53 / km) +54m 6:13 / km
ahr:123 max:148

« Earlier | Later »