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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 7 days ending Feb 2:

activity # timemileskm+m
  Running6 5:11:44 42.39(7:21) 68.22(4:34) 456
  Cross Training1 56:37 2.37(23:51) 3.82(14:49) 67
  Orienteering1 27:32 3.16(8:43) 5.08(5:25) 70
  Total7 6:35:53 47.92(8:16) 77.12(5:08) 593
  [1-5]7 6:23:24

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MoTuWeThFrSaSu

Sunday Feb 2 #

11 AM

Running 13:41 intensity: (3:24 @0) + (5:00 @1) + (5:17 @2) 2.04 km (6:43 / km) +13m 6:31 / km
ahr:113 max:139

Orienteering tempo 27:32 intensity: (15 @0) + (10 @1) + (8 @2) + (17:20 @3) + (9:39 @4) 5.08 km (5:25 / km) +70m 5:04 / km
ahr:152 max:161 shoes: Inov8 ORoc 280 Red

Harlaxton Middle Race - very tired but pretty clean run

Running 13:03 intensity: (39 @0) + (12:24 @1) 2.06 km (6:19 / km) +37m 5:48 / km
ahr:112 max:125

Saturday Feb 1 #

2 PM

Running 1:33:35 intensity: (7 @0) + (28 @1) + (1:08:39 @2) + (24:21 @3) 21.53 km (4:21 / km) +182m 4:10 / km
ahr:160 max:191 shoes: NB Fresh Foam Zante Pursuit

Longish run, steady pace.

Thursday Jan 30 #

1 PM

Running 33:10 intensity: (21 @1) + (3:00 @2) + (18:46 @3) + (11:03 @4) 7.83 km (4:14 / km) +71m 4:03 / km
ahr:150 max:163 shoes: Adidas Boost DPR

Lunch run on the embankment - calves very sore.
8 PM

Cross Training 56:37 intensity: (6:26 @0) + (15:05 @1) + (14:31 @2) + (16:43 @3) + (3:52 @4) 3.82 km (14:49 / km) +67m 13:38 / km
ahr:128 max:161 shoes: Adidas Terrex Agravic Speed

5 a side

Wednesday Jan 29 #

7 PM

Running 57:21 intensity: (27 @0) + (6:21 @1) + (46:35 @2) + (3:58 @3) 12.22 km (4:42 / km) +42m 4:37 / km
ahr:131 max:146 shoes: Adidas Terrex Agravic Speed

Haed torch run on the trails

Tuesday Jan 28 #

6 PM

Running warm up/down 9:04 intensity: (49 @0) + (34 @1) + (3:00 @2) + (4:36 @3) + (5 @4) 2.0 km (4:32 / km) +14m 4:24 / km
ahr:134 max:155 shoes: Adidas Adizero Adios (5) - Blu

WU

Running 35:57 intensity: (5 @0) + (1:49 @1) + (4:44 @2) + (10:25 @3) + (18:54 @4) 7.6 km (4:44 / km) +22m 4:40 / km
ahr:152 max:167 shoes: Mizuno Tempo LD

Track - 2 x 300, 2 x 400, 2 x 600, 2 x 800, same back down

Wore spikes for the first time in a while as I suspected the track would be icy. It wasn't too bad and swapped back to normal trainers shortly after half way as my calves were getting trashed.

Running 11:05 intensity: (3 @0) + (4:27 @1) + (6:35 @2) 2.21 km (5:01 / km) +12m 4:53 / km
ahr:125 max:134 shoes: Adidas Adizero Adios (5) - Blu

WD

Monday Jan 27 #

12 PM

Running 44:48 intensity: (14 @0) + (53 @1) + (11:44 @2) + (31:57 @3) 10.73 km (4:10 / km) +63m 4:03 / km
ahr:140 max:153 shoes: NB Fresh Foam Zante Pursuit

Waterways, finishing at Tesco

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