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Training Log Archive: AlistairR

In the 7 days ending Sep 22:

activity # timemileskm+m
  Running9 7:50:47 62.33(7:33) 100.31(4:42) 1199
  Strength/Core1 20:00
  Total10 8:10:47 62.33 100.31 1199

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Sunday Sep 22 #

9 AM

Running 1:54:17 intensity: (26 @1) + (1:35:42 @2) + (18:09 @3) 24.14 km (4:44 / km) +562m 4:14 / km
ahr:145 max:161 shoes: New Balance 1080v9 (Pair 2)

Out and back over Leith Saddle again, this time starting at Nicols and turning around at the motorway by Waitati. Pretty much all gravel rd, nice day and legs felt better on the hills than last week.

Saturday Sep 21 #

10 AM

Running 51:04 intensity: (57 @1) + (50:07 @2) 10.07 km (5:04 / km)
ahr:133 max:141 shoes: New Balance 1080v9 (Pair 2)

Very easy cruise on the grass down at St Kilda.

Friday Sep 20 #

7 AM

Running 1:13:52 intensity: (17 @1) + (33:55 @2) + (19:10 @3) + (20:30 @4) 17.57 km (4:12 / km) +221m 3:57 / km
ahr:155 max:176 shoes: Saucony Kinvara 10

10km Threshold (3:40min/k, 36:38) + 4x20sec Hill sprints.

Had to get this done in the morning as I'm giving a seminar at lunchtime. Nice morning for it, legs a little heavy and slow to get going, but warmed up into it. Kept HR close to 170 the whole time and didn't worry about the pace too much. Good session, nice to do something a bit longer.

Thursday Sep 19 #

8 AM

Running 32:21 intensity: (32 @1) + (31:35 @2) + (14 @3) 6.69 km (4:50 / km) +43m 4:41 / km
ahr:131 max:161 shoes: New Balance 1080v9 (Pair 2)

Another easy commute day, still a few tight spots, but otherwise fine.
3 PM

Running 32:34 intensity: (14 @1) + (31:54 @2) + (26 @3) 6.66 km (4:54 / km) +51m 4:43 / km
ahr:139 max:160 shoes: New Balance 1080v9 (Pair 2)

Wednesday Sep 18 #

8 AM

Running 32:55 intensity: (25 @1) + (32:27 @2) + (3 @3) 6.64 km (4:57 / km) +43m 4:48 / km
ahr:134 max:145 shoes: New Balance 1080v9 (Pair 2)

Commute, keeping it in easy mode.
5 PM

Running 32:35 intensity: (46 @1) + (31:18 @2) + (31 @3) 6.68 km (4:53 / km) +51m 4:42 / km
ahr:130 max:140 shoes: New Balance 1080v9 (Pair 2)

Tuesday Sep 17 #

12 PM

Running 1:06:54 intensity: (1:07 @1) + (47:03 @2) + (11:40 @3) + (7:04 @4) 15.06 km (4:27 / km) +143m 4:14 / km
ahr:147 max:177 shoes: New Balance 1080v9 (Pair 2)

Track session. 3x600, 3x400, 3x200m, all with a 2min jog recovery. Aim of the session was to touch a bit of VO2, but with the main focus on maintaining the leg speed from my previous 200/400 sessions. Plan was 1:54's (5k pace), 74's (3k pace) and 34's (1500m pace). Rolled the first 600m quite quick and felt fine, ended up doing all the reps a bit quick, probably pushed a little harder than necessary given it was a super windy day as well.

600's 1:51, 1:51, 1:52
400's 1:11, 1:11, 1:11
200's 32, 32, 31

R Hammy tight/sore on warm up, but didn't feel it during the session - didn't feel tired from the mileage, legs were fine to go fast, therefore keeping the mileage at 100k for the next 2 weeks.
8 PM

Strength/Core 20:00 [3]

Monday Sep 16 #

11 AM

Running 34:15 intensity: (52 @1) + (32:55 @2) + (28 @3) 6.79 km (5:02 / km) +86m 4:45 / km
ahr:133 max:154 shoes: New Balance 1080v9 (Pair 2)

Easy recovery jog, hammy still tight/sore, not sure if the stretching/rolling/yoga helps or hurts to be honest.

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