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

Training Log Archive: ShotRat

In the 31 days ending Dec 31, 2010:

activity # timemileskm+m
  Running11 10:03:43 71.93(8:24) 115.76(5:13)
  Cycle Commute9 6:35:29 98.02(14.9/h) 157.74(23.9/h)
  Orienteering1 37:08 4.75(7:49) 7.64(4:52) 73
  Total21 17:16:20 174.69(5:56) 281.14(3:41) 73

«»
1:40
0:00
» now
WeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFr

Friday Dec 31, 2010 #

Running 1:13:06 [3] 13.58 km (5:23 / km)
shoes: Brooks Adrenaline GTS 9

35 min easy + 35 min build. Did the build in 7 minute chunks building from 5:00 to 4:25.

Ran down through the Bibra Lake area for the first time and will probably return for a long run next week.

Wednesday Dec 29, 2010 #

Note
(rest day)

No run due to playing golf. Can't even claim any real exercise as we were in a cart.

Score is not worth mentioning here (just short of Ponting's Ashes total) but one 280m drive is certainly worth bragging about!

Monday Dec 27, 2010 #

Running intervals 44:19 [4] 8.77 km (5:03 / km)
shoes: Brooks Adrenaline GTS 9

10 x 90 secs at 5k pace with 30 sec jog recoveries in between.

Aimed at 4:00 - 4:05 efforts.

Paces were: 4:01, 4:02, 3:58, 3:58, 4:00, 4:03, 4:04, 4:04, 4:02, 4:00.

Not nearly as hot as Friday - yet!
C • That session looks good! 1

Friday Dec 24, 2010 #

Running tempo 55:14 [3] 11.41 km (4:50 / km)
shoes: Brooks Adrenaline GTS 9

40 mins @ 4:30.

Warm morning, a bit tougher than expected.

Wednesday Dec 22, 2010 #

Running long 1:40:52 [2] 17.68 km (5:42 / km)
shoes: Brooks Adrenaline GTS 9

A bit longer than intended due to trying out a new route.

Monday Dec 20, 2010 #

Running tempo 47:28 [4] 9.99 km (4:45 / km)
shoes: Brooks Adrenaline GTS 9

Tempo of 7km @ 10km pace (which turned out to be 4:16's)

Friday Dec 17, 2010 #

Running intervals 50:25 [4] 9.73 km (5:11 / km)
shoes: Brooks Adrenaline GTS 9

Intervals 5 x 1km in 4:20, 4:15, 4:10, 4:10, 4:15

Actuals were 4:18, 4:12, 3:59, 4:10, 4:14

Was going faster on the third one so I just kept at it all the way through.

Wednesday Dec 15, 2010 #

Cycle Commute 44:59 [2] 17.5 km (23.3 kph)
shoes: Maxxis Fuse (rear wheel)

Tuesday Dec 14, 2010 #

Cycle Commute 44:14 [2] 17.55 km (23.8 kph)
shoes: Maxxis Fuse (rear wheel)

Monday Dec 13, 2010 #

Cycle Commute 43:50 [2] 17.5 km (24.0 kph)
shoes: Maxxis Fuse (rear wheel)

Sunday Dec 12, 2010 #

Running (Recovery) 33:12 [2] 5.95 km (5:35 / km)
shoes: Brooks Adrenaline GTS 9

Saturday Dec 11, 2010 #

Orienteering race (MetrO Long) 37:08 [4] 7.64 km (4:52 / km) +73m 4:38 / km
shoes: Brooks Adrenaline GTS 9

Reasonable run, no errors or obviously better route choices to be had. Could perhaps have gone a bit faster through the middle, but you never quite know how hard to go.
C • How hard 3

Friday Dec 10, 2010 #

Cycle Commute 44:24 [2] 17.5 km (23.6 kph)
shoes: Maxxis Fuse (rear wheel)

Thursday Dec 9, 2010 #

Running tempo 38:49 [4] 8.3 km (4:41 / km)
shoes: Brooks Adrenaline GTS 9

Tempo of 3 x 8 min @ 4:20's

They ended up being 4:11 (a bit downhill and mostly with the wind) and then two @ 4:18 (some uphill and almost all into the wind).

Wednesday Dec 8, 2010 #

Cycle Commute 43:22 [2] 17.56 km (24.3 kph)
shoes: Maxxis Fuse (rear wheel)

Tuesday Dec 7, 2010 #

Cycle Commute 42:51 [2] 17.54 km (24.6 kph)
shoes: Maxxis Fuse (rear wheel)

Monday Dec 6, 2010 #

Cycle Commute 43:31 [2] 17.51 km (24.1 kph)
shoes: Maxxis Fuse (rear wheel)

Sunday Dec 5, 2010 #

Running long 1:38:52 [2] 18.0 km (5:30 / km)
shoes: Brooks Adrenaline GTS 9

Long run around KP with Rachel and Steve. Very pleasant morning's work.

Saturday Dec 4, 2010 #

Running 29:41 [2] 5.51 km (5:23 / km)
shoes: Inov8 Mudclaw 330

Easy recovery run.

Friday Dec 3, 2010 #

Running tempo 31:45 [3] * 6.84 km (4:39 / km)
shoes: Brooks Adrenaline GTS 9

Ran around the perimeter of the Canning Vale MetrO map.

Thursday Dec 2, 2010 #

Cycle Commute 44:08 [2] 17.54 km (23.8 kph)
shoes: Maxxis Fuse (rear wheel)

30-50 kmh head winds suck a fair bit. Or do they blow?

Wednesday Dec 1, 2010 #

Cycle Commute 44:10 [2] 17.54 km (23.8 kph)
shoes: Maxxis Fuse (rear wheel)

« Earlier | Later »