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

Training Log Archive: AlistairR

In the 7 days ending Mar 10:

activity # timemileskm+m
  Running7 7:36:25 59.12(7:43) 95.14(4:48) 1383
  Cycling6 1:48:00
  Strength/Core2 1:00:00
  Orienteering1 37:57 3.2(11:52) 5.15(7:22) 154
  Stretching1 18:00
  Total15 11:20:22 62.32 100.29 1536

«»
2:24
0:00
» now
MoTuWeThFrSaSu

Sunday Mar 10 #

10 AM

Running 2:06:01 intensity: (1:15 @1) + (1:06:21 @2) + (42:36 @3) + (15:49 @4) 27.21 km (4:38 / km) +746m 4:04 / km
ahr:152 max:174 shoes: New Balance 1080v9

Nice hilly long run in the rain. Standard 3/4 waitats with 3km in leith valley beforehand. Went with Nathan and felt pretty good, solid effort up the last hill, 100km week.

Saturday Mar 9 #

10 AM

Running 1:09:45 intensity: (1:21 @1) + (1:01:16 @2) + (5:51 @3) + (1:17 @4) 14.62 km (4:46 / km) +69m 4:40 / km
ahr:143 max:175 shoes: New Balance 1080v9

Easy cruise on my normal Saturday loop, plus 6x40sec strides in Bayfield park. Feeling good, should be a 100k week and legs seem all good.

Friday Mar 8 #

7 AM

Cycling 18:00 [2]

12 PM

Running 38:27 intensity: (23 @1) + (36:38 @2) + (1:26 @3) 7.85 km (4:54 / km) +83m 4:39 / km
ahr:140 max:158 shoes: New Balance 1080v9

Jog before the gym, feeling decent today.

Strength/Core 30:00 [3]

Easy on the legs.
6 PM

Cycling 18:00 [2]

Thursday Mar 7 #

8 AM

Cycling 18:00 [2]

12 PM

Running 1:18:30 intensity: (14 @1) + (35:32 @2) + (27:22 @3) + (8:09 @4) + (7:13 @5) 17.36 km (4:31 / km) +44m 4:28 / km
ahr:157 max:186 shoes: New Balance 1400v6

6 x 800m with Nic on the track. All at 2:36 with 400m jog recovery.

Planned on doing 8, but didn't have it in me today. Legs a little sore from the gym, plus it was super hot and windy. Happy enough with the session, aim was just to get the legs turning over quickly for more than a few strides.
6 PM

Cycling 18:00 [2]

Stretching 18:00 [1]

Wednesday Mar 6 #

11 AM

Running 34:12 intensity: (27 @1) + (33:22 @2) + (23 @3) 6.74 km (5:04 / km) +71m 4:49 / km
ahr:138 max:154 shoes: New Balance 1080v9

Lunchtime jog, legs a little sore from the gym but otherwise ok.
5 PM

Orienteering 37:57 intensity: (40 @1) + (32:13 @2) + (5:04 @3) 5.15 km (7:22 / km) +154m 6:25 / km
ahr:145 max:163 shoes: Inov8 X-Talon 212 (Pair 3)

Summer series at Ross Creek, jogging around, feeling ok.

Tuesday Mar 5 #

8 AM

Cycling 18:00 [2]

12 PM

Running 1:18:23 intensity: (25 @1) + (51:34 @2) + (26:24 @3) 15.21 km (5:09 / km) +304m 4:41 / km
ahr:149 max:162 shoes: New Balance 1080v9

Easy cruise around Ross Creek, felt alright today.
5 PM

Strength/Core 30:00 [3]

Back at the gym. Full of dirty little first years, hopefully there motivation wears off in a few weeks...
6 PM

Cycling 18:00 [2]

Monday Mar 4 #

5 PM

Running 31:07 intensity: (38 @1) + (30:29 @2) 6.15 km (5:03 / km) +67m 4:48 / km
ahr:132 max:153 shoes: New Balance 1080v9

Jogging around after work, legs a bit smashed but lungs/HR normal.

« Earlier | Later »