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

Training Log Archive: AlistairR

In the 7 days ending May 14, 2017:

activity # timemileskm+m
  Running6 6:24:54 46.69(8:15) 75.14(5:07) 1000
  Cycling8 2:24:00
  Strength/Core2 1:05:00
  Stretching2 45:00
  Total13 10:38:54 46.69 75.14 1000
averages - weight:82.4kg

«»
2:09
0:00
» now
MoTuWeThFrSaSu

Sunday May 14, 2017 #

Running 1:00:00 [3] 10.0 km (6:00 / km)
shoes: Inov8 Terraclaw 250

Full day at Allans beach, controls out, controls in, checking Nicks controls etc etc. Probably at least 10km of actual running plus a several hours of bashing and walking around the sand dunes.

Stretching 15:00 [1]

Saturday May 13, 2017 #

1 PM

Running 30:06 intensity: (35 @1) + (8:29 @2) + (20:42 @3) + (14 @4) + (6 @5) 6.37 km (4:44 / km) +40m 4:35 / km
ahr:149 max:181

From home to the club rooms.

Running 59:05 intensity: (37 @1) + (21:38 @2) + (29:19 @3) + (7:13 @4) + (18 @5) 11.86 km (4:59 / km) +340m 4:21 / km
ahr:154 max:186 shoes: Hoka Challenger ATR 3

Club run. Up big easy and back via ravensbourne, bit quicker towards the end. Feeling good. Ran to and from the club to get in my long run for the week as I have to be at Allans Beach all tomorrow.

Running 28:54 intensity: (11 @1) + (13 @2) + (25:25 @3) + (3:05 @4) 6.11 km (4:44 / km) +61m 4:30 / km
ahr:163 max:178 shoes: Hoka Challenger ATR 3

Back home from the club rooms.

Friday May 12, 2017 #

8 AM

Cycling 18:00 [2]

4 PM

Running 43:49 intensity: (54 @1) + (26:32 @2) + (16:23 @3) 8.02 km (5:28 / km) +87m 5:11 / km
ahr:142 max:161 shoes: New Balance Zante v2

Easy cruise around Logan park plus some strides.

Cycling 18:00 [2]

Thursday May 11, 2017 #

8 AM

Cycling 18:00 [2]

2 PM

Running 1:03:01 intensity: (24 @1) + (21:10 @2) + (41:27 @3) 12.38 km (5:05 / km) +213m 4:41 / km
ahr:149 max:166 shoes: New Balance Zante v2

Cruise around Ross Creek, legs sore from the gym, but felt fine running.

Cycling 18:00 [2]

5 PM

Stretching 30:00 [1]

Stretch, foam roll and ITB exercises.

Wednesday May 10, 2017 #

8 AM

Cycling 18:00 [2]

11 AM

Running tempo 46:42 intensity: (33 @1) + (20:17 @2) + (12:10 @3) + (7:54 @4) + (5:48 @5) 10.36 km (4:30 / km) +84m 4:20 / km
ahr:155 max:187 shoes: New Balance Zante v2

20minute tempo along the waterfront into a headwind and then back along the road (undulating). Was harder work than I anticipated, mainly because of the wind as the pace evened out by the end. Other than that, feeling alright, gym this evening.

3:40min/k Average pace.
4 PM

Strength/Core 40:00 [3]

Strength. Upper body and legs, did a bit extra today.

Cycling 18:00 [2]

Tuesday May 9, 2017 #

11 AM

Running 53:17 intensity: (4:32 @1) + (17:29 @2) + (28:49 @3) + (2:27 @4) 10.05 km (5:18 / km) +176m 4:53 / km
ahr:146 max:178 shoes: New Balance Zante v2

Cruise around Ross Creek.

Monday May 8, 2017 #

Note
weight:82.4kg

8 AM

Cycling 18:00 [2]

5 PM

Strength/Core 25:00 [3]

Core before heading home.

Cycling 18:00 [2]

« Earlier | Later »