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Training Log Archive: Urban

In the 7 days ending Feb 18:

activity # timemileskm+m
  Running4 2:21:08 18.11(7:48) 29.14(4:51) 638
  Spinning inc. HIIT2 1:40:00
  Total6 4:01:08 18.11 29.14 638

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Sunday Feb 18 #

9 AM

Running (Trail ) 43:38 intensity: (20 @2) + (12:09 @3) + (22:56 @4) + (8:13 @5) 8.2 km (5:19 / km) +325m 4:26 / km
ahr:131 max:144 (injured) shoes: Wave Ascend 8 Purple - 2

HR data seems a little high!
Good pace but obv. losing a bit of run fitness now :(
Still, only one week of alternate days running left :)
Brantingham Top Stile
Very muddy and greasy in parts, not surprisingly, especially on the steeper slopes.
Under 22:30 to half way, was hoping for a little faster but a strong return, however it didn't really feel like it!
Onward and Upward.

Saturday Feb 17 #

Note
(injured) (rest day)

Injured - well, non-run day!
Busy! - HBCP ParkRun (for photos) / Beverley - control checking for Pub League event / Scunthorpe visiting...busy!

Friday Feb 16 #

3 PM

Running tempo 34:21 intensity: (14:58 @3) + (19:23 @4) 7.14 km (4:49 / km) +210m 4:12 / km
ahr:132 max:142 (injured) shoes: Wave Ascend 8 Purple - 3

Run Day :)
First time I've felt like off-road for a bit!
Little Wold just starting to dry out after a pretty crappy weather week in general :(
Even so climb up to Little Wold pretty greasy plus top and bottom of Comber Dale and around Old Railway End.
Pushed on, but it's getting harder. Half way split 17:42 so aiming to maintain with a 16:42 return which I managed - just - 16:38
Only...."only"! another week to go with the one day on, one day off running regime (hopefully) then I might have to think about how I want to organise my training going forward..... to be continued :)

Thursday Feb 15 #

Spinning inc. HIIT 50:00 intensity: (40:00 @2) + (10:00 @5)
(injured)

That was tough - in particular finding the motivation for the afternoon session of 3 x 10 minute blocks in reasonably quick succession - I'd rather be running...daily!
So, in the end, after some procrastination, I did manage -

5 x 10 minute blocks of HIIT

Each Block - 2 min Wup / 3 x 40 secs HIIT with 2 mins btwn / 2 mins Wdown

Wednesday Feb 14 #

2 PM

Running (Road) 33:49 intensity: (3 @2) + (10:32 @3) + (23:14 @4) 7.51 km (4:30 / km) +56m 4:21 / km
ahr:127 max:135 shoes: Wave Rider 18 Neon Green

North Cave / Everthorpe Road Loop
Good pace again in rubbish conditions - cold, wet and windy - the 3 things I hate most about the British weather.
R.achilies a little sore but only just noticeable, and possibly only because I know there's a problem there!

Tuesday Feb 13 #

Spinning inc. HIIT 50:00 intensity: (40:00 @2) + (10:00 @5)
(injured)

HIIT Day
5 x 10 minute blocks
standard - 2 min WUp / 3 x 40 sec HIIT with 2 mins btwn / 2 min WDown

Monday Feb 12 #

2 PM

Running (Road) 29:20 intensity: (10:20 @2) + (19:00 @3) 6.29 km (4:40 / km) +48m 4:29 / km
ahr:119 max:125 (injured) shoes: Wave Rider 18 Black/Green

That was a fair effort but hard going non the less. As I always say, it takes a long time to build running fitness but next to no time to lose it :(
If this is the schedule for the next 2 weeks, so be it!
Run day follows non run day - non run day will be HIIT Spinning Intervals.
Ellerker Road Loop at a decent pace, this might be a decent plan - 30 to 40 minutes road at a decent pace in an effort to maintain some sort of running fitness!

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