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

Training Log Archive: Whitesheep

In the 7 days ending Sep 11, 2022:

activity # timemileskm+mload
  Running (buggy/bag)6 5:39:22 36.8(9:13) 59.22(5:44) 43996.9
  Road running2 4:36:18 37.9(7:17) 60.99(4:32) 414161.4
  Off-road running1 44:40 5.5(8:08) 8.85(5:03) 13316.6
  S&C1 20:001.0
  Total8 11:20:20 80.19 129.06 986275.8
  [1-5]8 11:00:20

«»
3:10
0:00
» now
MoTuWeThFrSaSu

Sunday Sep 11, 2022 #

8 AM

Road running long 3:10:09 intensity: (6:10 @1) + (1:15:28 @2) + (1:23:28 @3) + (22:54 @4) + (2:09 @5) 40.11 km (4:44 / km) +276m 4:35 / km
ahr:151 max:184 shoes: New Balance Fuel Cell

Should be the longest run of my Porto build up. Treated this as time on my feet rather than trying for a sharp pace, as I’d pushed my hard session to Friday and was still feeling a bit leggy.
Had a quick look back to Seville and how this compares. Some good signs:
- Slightly longer than my longest back then (+ half a mile) which I also paced steadily
- Faster pace
- Lower heart rate
- One less day recovery from the last big session (which was also a bigger session this time around)
- 4-5 additional weeks of training still to come

I ran 2:52 then and was probably on 2:50 shape if I’d been in perfect health on the day. I think this and other runs are pointing to the 2:40s as a realistic target.

Saturday Sep 10, 2022 #

2 PM

Running (buggy/bag) 1:30:08 intensity: (33:41 @1) + (55:18 @2) + (1:09 @3) 16.5 km (5:28 / km) +105m 5:18 / km
ahr:137 max:151 shoes: Asics Fuji Trabuco

Friday Sep 9, 2022 #

8 AM

Running (buggy/bag) 26:26 intensity: (14:32 @1) + (10:07 @2) + (1:47 @3) 4.68 km (5:39 / km) +93m 5:08 / km
ahr:131 max:155 shoes: New Balance Fuel Cell

Road running tempo 1:26:09 intensity: (25 @1) + (15 @2) + (28:56 @3) + (45:23 @4) + (11:10 @5) 20.88 km (4:08 / km) +138m 4:00 / km
ahr:167 max:191 shoes: New Balance Fuel Cell

8x 1 mile/1km
Alternating slightly quicker than marathon pace (aiming for 6:10-6:15) with a steady pace (aiming for 4:20-4:30).
Hard work, especially in west common where I got a bit confused and ran a couple of dead-ends. But overall it was 90 mins of good effort.

Running (buggy/bag) 23:07 intensity: (2:08 @1) + (11:56 @2) + (9:03 @3) 3.52 km (6:34 / km) +61m 6:03 / km
ahr:144 max:160 shoes: New Balance Fuel Cell

Wednesday Sep 7, 2022 #

8 AM

Running (buggy/bag) 16:33 intensity: (11:54 @1) + (4:39 @2) 2.61 km (6:20 / km) +54m 5:44 / km
ahr:125 max:145 shoes: On Cloud

1 PM

Running (buggy/bag) 1:07:45 intensity: (1:07:17 @1) + (27 @2) + (1 @3) 11.56 km (5:52 / km) +53m 5:44 / km
ahr:126 max:137 shoes: New Balance Hierro

Surprisingly leggy from yesterday’s ~60s of hard effort; also a bit humid. Listened to my body and went a bit easier and not as far as planned - hopefully will mean I can hit it hard in the morning.

Tuesday Sep 6, 2022 #

10 AM

Off-road running hills 44:40 intensity: (11:15 @1) + (29:41 @2) + (2:44 @3) + (1:00 @5) 8.85 km (5:03 / km) +133m 4:42 / km
ahr:138 max:156 shoes: Hoka Evo Jawz

With 8x 8-10s max effort hill sprints. Something I would probably get a lot from doing more often.
1 PM

Running (buggy/bag) 46:23 intensity: (5:53 @1) + (39:13 @2) + (1:17 @3) 9.13 km (5:05 / km) +44m 4:58 / km
ahr:140 max:149 shoes: Asics Tarther Japan

Monday Sep 5, 2022 #

2 PM

Running (buggy/bag) 1:09:00 [1] 11.22 km (6:09 / km) +30m 6:04 / km
ahr:121 max:135 shoes: On Cloud

S&C 20:00 [0]

yoga

« Earlier | Later »