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

Training Log Archive: Rich

In the 7 days ending Mar 29, 2015:

activity # timemileskm+m
  Running9 4:07:21 33.23(7:27) 53.48(4:38) 545
  Orienteering3 3:19:01 19.01(10:28) 30.59(6:30) 50362 /65c95%
  Strength and Conditioning1 41:30
  Total10 8:07:52 52.24 84.07 104862 /65c95%
  [1-5]10 7:56:43

«»
1:33
0:00
» now
MoTuWeThFrSaSu

Sunday Mar 29, 2015 #

11 AM

Running warm up/down 7:56 intensity: (1:50 @1) + (2:07 @2) + (3:59 @3) 1.61 km (4:56 / km) +25m 4:35 / km
ahr:138 max:155 shoes: Inov8 X Talon 212 (4)

Orienteering race 44:58 intensity: (22 @1) + (13 @2) + (28 @3) + (43:55 @4) ** 9.0 km (5:00 / km) +245m 4:24 / km
ahr:162 max:173 spiked:22/23c (sick) shoes: Inov8 X Talon 212 (4)

Brown course at Satnall Hills

navigating decent, only small mistakes was dropping into the wrong re-entrant at 11 when planning ahead. Pleasant run out though I didn't feel great. Running uphill felt very hard work and splits confirmed I lost time on the climbs. Feeling a little on the edge of a cold again - Grace has yet another at the minute.

Running warm up/down 7:56 intensity: (1:50 @1) + (2:07 @2) + (3:59 @3) 1.61 km (4:56 / km) +25m 4:35 / km
ahr:138 max:155 shoes: Inov8 X Talon 212 (4)

Saturday Mar 28, 2015 #

11 AM

Orienteering 1:11:08 intensity: (2:50 @1) + (17:59 @2) + (45:44 @3) + (4:35 @4) ** 12.2 km (5:50 / km) +104m 5:36 / km
ahr:147 max:168 spiked:24/24c shoes: Inov8 X Talon 212 (4)

Pleasant run out from the southern end of Sherwood Pines. Just about stopped raining as I started too and the Sun even came out for a while.

Friday Mar 27, 2015 #

7 AM

Running 23:54 intensity: (1:35 @1) + (9:04 @2) + (13:15 @3) 5.2 km (4:36 / km) +54m 4:22 / km
ahr:142 max:153

6 PM

Running 17:03 intensity: (1:42 @1) + (12:11 @2) + (3:10 @3) 3.8 km (4:29 / km) +1m 4:29 / km
ahr:137 max:150

Thursday Mar 26, 2015 #

7 AM

Running 40:34 intensity: (1:26 @1) + (19:54 @2) + (19:14 @3) 8.61 km (4:43 / km) +51m 4:34 / km
ahr:141 max:153 shoes: Adidas Adizero Adios Boost (2)

Damp run to the station.
5 PM

Running warm up/down 11:26 intensity: (1:23 @1) + (10:03 @2) 2.58 km (4:26 / km) +140m 3:29 / km
ahr:157 max:173 shoes: Adidas Adizero Adios Boost (2)

Running tempo 26:00 intensity: (34 @1) + (16 @2) + (26 @3) + (24:44 @4) 6.37 km (4:05 / km) +124m 3:43 / km
ahr:163 max:172 shoes: Adidas Adizero Adios Boost (2)

Running warm up/down 15:19 intensity: (23 @1) + (9:43 @2) + (5:13 @3) 3.04 km (5:02 / km) +38m 4:45 / km
ahr:141 max:150 shoes: Adidas Adizero Adios Boost (2)

Wednesday Mar 25, 2015 #

6 AM

Strength and Conditioning 41:30 [2]

Running 23:44 intensity: (1:17 @1) + (8:48 @2) + (13:39 @3) 5.08 km (4:40 / km) +51m 4:27 / km
ahr:143 max:156 shoes: Sketchers Go Run 2

5 PM

Running 1:30 intensity: (52 @1) + (38 @2) 0.28 km (5:24 / km)
ahr:115 max:133 shoes: Sketchers Go Run 2

Suffering with stomach cramps big time so ditched this one.

Tuesday Mar 24, 2015 #

5 PM

Running warm up/down 11:54 [2] 2.45 km (4:51 / km) +23m 4:38 / km
shoes: Adidas Adizero Adios Boost (2)

Running warm up/down 5:03 [2] 1.01 km (5:01 / km) +1m 4:59 / km
shoes: Adidas Adizero Adios Boost (2)

Running intervals 34:09 intensity: (11:09 @0) + (23:00 @5) 7.58 km (4:30 / km) +1m 4:30 / km
shoes: Adidas Adizero Adios Boost (2)

Harriers Pyramid

200m, 400m, 600m, 800m, 1km, 1.2km and back down. 30s rest after 200m and then increasing/decreasing by 15s on the way up/down. Running better again but a little slower than pre-illness.

Running warm up/down 17:47 [1] 3.72 km (4:47 / km)
shoes: Adidas Adizero Adios Boost (2)

Monday Mar 23, 2015 #

7 AM

Running warm up/down 3:06 intensity: (33 @1) + (21 @2) + (2:12 @3) 0.54 km (5:46 / km) +11m 5:14 / km
ahr:139 max:153 shoes: Inov8 ORoc 280 (2)

Orienteering 1:22:55 intensity: (7:18 @1) + (29:45 @2) + (42:49 @3) + (3:03 @4) **** 9.39 km (8:50 / km) +154m 8:10 / km
ahr:144 max:162 spiked:16/18c shoes: Inov8 ORoc 280 (2)

Training with the Farsta group on Hanestorp. Epic area; took it slow, laregly due to very sore blisters, but meant errors were minimal. Took a few controls to get used to the better lines to take to avoid big rocky spurs and re-entrants.

« Earlier | Later »