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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AlistairR

In the 7 days ending Nov 2, 2017:

activity # timemileskm+m
  Running8 6:36:46 49.65(8:00) 79.9(4:58) 658
  Cycling2 36:00
  Strength/Core3 30:00
  Total10 7:42:46 49.65 79.9 658

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FrSaSuMoTuWeTh

Thursday Nov 2, 2017 #

11 AM

Running 59:33 intensity: (41 @1) + (33:36 @2) + (25:01 @3) + (15 @4) 11.72 km (5:05 / km) +63m 4:57 / km
ahr:146 max:171 shoes: New Balance Zante v3

Easy cruise on the waterfront followed by 3xhill bounding and 3xhill sprints. Feeling fine.

Entered Loop the Lake for next year, seems like a better idea than Three Peaks when building up to a flat half marathon.
C • Loopy Lake 2

Wednesday Nov 1, 2017 #

12 PM

Running 1:00:19 intensity: (2 @1) + (28:02 @2) + (32:15 @3) 12.08 km (5:00 / km) +239m 4:33 / km
ahr:148 max:164 shoes: Hoka Challenger ATR 3

Easy cruise up Leith Valley and back, legs a bit sore from yesterday, loving this sunshine.

Tuesday Oct 31, 2017 #

12 PM

Running 1:04:15 intensity: (29 @1) + (9:17 @2) + (37:42 @3) + (15:37 @4) + (1:10 @5) 12.96 km (4:57 / km) +22m 4:55 / km
ahr:160 max:183 shoes: Nike Athletics Spike

Track session. 4x200m, 4x400m, 4x200m at roughly 1500m goal pace. Struggled to pace correctly, started each one fast then slow then finish ok. Went a bit hard as well I think. Times:

32, 34, 33, 32
68, 67, 67, 67
34, 34, 32, 32

Monday Oct 30, 2017 #

8 AM

Cycling 18:00 [2]

12 PM

Running 46:14 intensity: (3:03 @1) + (24:21 @2) + (18:50 @3) 9.37 km (4:56 / km) +31m 4:51 / km
ahr:139 max:163 shoes: Hoka Challenger ATR 3

Easy cruise, stopped for some strength on the way back. Bit tired, but othwerwise good.

Strength/Core 10:00 [3]

5 PM

Cycling 18:00 [2]

Sunday Oct 29, 2017 #

11 AM

Running 45:19 intensity: (1:19 @1) + (17:25 @2) + (24:06 @3) + (2:25 @4) + (4 @5) 9.51 km (4:46 / km) +2m 4:46 / km
ahr:151 max:186 shoes: Inov8 f-lite 195

Sprint series at Tairei college, went hard as I missed athletics yesterday. No real mistakes, although I haven't orienteered in ages. Did a bit of a jog and then did the map memory course as well.

Strength/Core 10:00 [3]

Saturday Oct 28, 2017 #

3 PM

Running 1:18:48 intensity: (7:58 @1) + (37:31 @2) + (33:19 @3) 15.82 km (4:59 / km) +274m 4:35 / km
ahr:141 max:161 shoes: New Balance Zante v3

Forgot to enter Athletics so was planning on doing a speed session, then realised theres orienteering tomorrow so just did a long cruise on the beaches and will go hard tomorrow.

Friday Oct 27, 2017 #

6 AM

Running 31:20 intensity: (29 @1) + (30:49 @2) + (2 @3) 6.2 km (5:03 / km) +19m 4:59 / km
ahr:138 max:149 shoes: New Balance Zante v3

Early morning jog from the motel, bit sleepy.

Strength/Core 10:00 [3]

12 PM

Running 10:58 intensity: (45 @1) + (10:07 @2) + (6 @3) 2.24 km (4:54 / km) +9m 4:48 / km
ahr:134 max:149 shoes: New Balance Zante v3

Back to the motel at lunch to pick something up.

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