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

Training Log Archive: liliput

In the 7 days ending Mar 27, 2011:

activity # timemileskm+m
  Activeness2 4:00:00
  Run3 3:46:24 22.35(10:08) 35.97(6:18) 1255
  Stretching1 10:00
  Total6 7:56:24 22.35 35.97 1255
  [1-5]5 7:46:24
averages - sleep:5.7

«»
2:00
0:00
» now
MoTuWeThFrSaSu

Sunday Mar 27, 2011 #

11 AM

Activeness 2:00:00 [1]
(sick) (rest day)

Walking along the road from marshalling point to the bridge and back and up to the gate and back and then lots of clapping and cheering for all the lucky runners :)

Saturday Mar 26, 2011 #

11 AM

Activeness 2:00:00 [1]
slept:3.0 (sick) (rest day)

Lot of stuff to do so lots of walking round in town and meadowhall. Buggered.

Friday Mar 25, 2011 #

Note
(sick) (rest day)

Busy tidying then cooking with Neill in the evening. Feeling RAABA. Clearly got too excited in the sun this week.

Thursday Mar 24, 2011 #

6 PM

Run warm up/down 10:00 [1] 1.0 mi (10:00 / mi) +5m 9:51 / mi
ahr:123 max:143 slept:4.0 shoes: Asics 2150B5

Down to gooders, then loop round crookesmoor road-winter st-CVPark.

Run intervals 18:39 [4] 1.65 mi (11:18 / mi) +80m 9:49 / mi
ahr:175 max:187 shoes: Asics 2150B5

Rach's on the fly session = brilliant fun :)
[6xhill, jog/rec, sprint, jog/rec] x as many in 22mins (I just did 3 sets-tired today)

Hill ~30m+5m climb, (av 16sec)
Jog1 ~180m, (av ~1.10min)
Sprint ~300m, (av ~1.15min)
Jog2 ~ 75m, (av ~42sec)

Run intervals 18:39 [4] 1.65 mi (11:18 / mi) +80m 9:49 / mi
ahr:175 max:187 shoes: Asics 2150B5

Rach's on the fly session = brilliant fun :)
[6xhill, jog/rec, sprint, jog/rec] x as many in 22mins (I just did 3 sets-tired today)

Hill ~30m+5m climb, (av 16sec)
Jog1 ~180m, (av ~1.10min)
Sprint ~300m, (av ~1.15min)
Jog2 ~ 75m, (av ~42sec)

Wednesday Mar 23, 2011 #

4 PM

Run long 1:47:00 [4] 11.4 mi (9:23 / mi) +590m 8:05 / mi
shoes: Asics 2150B5

Run to Redmires and back thru Rivelin with Andy, damn his track pace I was tired :(

Tuesday Mar 22, 2011 #

4 PM

Note

went for run - ended up doing intervals... will fill in later, late for my girldate.

Run warm up/down 17:18 [3] 1.7 mi (10:11 / mi) +80m 8:53 / mi
ahr:140 max:175 slept:10.0 shoes: Asics 2150B5

Out for a pootle, bole hill-stable, then saw a lovely bit for a hill rep or two so ran down and did a few reps...

Run hills 7:13 [4] 0.62 mi (11:38 / mi) +105m 7:38 / mi
ahr:184 max:187 shoes: Asics 2150B5

3 reps of the short steep and long diagonal. Jog down recovery.
short ~75m, 15m. long ~105m, 20m.
31 (28), 42 (51)
34 (35), 42 (53)
36 (39), 42
Need to get better at keeping my recovery the same , pretty happy with the longer reps pace though.

Run warm up/down 3:04 [3] 0.2 mi (15:20 / mi) +15m 12:26 / mi
ahr:176 max:186 shoes: Asics 2150B5

From the fields down to Rivelin.

Run intervals 6:54 [4] 0.78 mi (8:51 / mi) +46m 7:29 / mi
ahr:182 max:189 shoes: Asics 2150B5

45/15s up rivelin. Got much further than I did last time I did this session with Neill. Felt pretty slow though. Session was 6 but watch confused me so ended up doing 7.
Each rep ~150m (30m)

Run 5:58 [3] 0.45 mi (13:16 / mi) +60m 9:23 / mi
ahr:179 max:183 shoes: Asics 2150B5

rivelin to coppice

Run hills 8:43 [3] 0.8 mi (10:54 / mi) +72m 8:31 / mi
ahr:180 max:184 shoes: Asics 2150B5

Coppice - not as an interval as such, but just making sure I was running properly.

Run warm up/down 22:56 [2] 2.1 mi (10:55 / mi) +122m 9:15 / mi
ahr:162 max:177 shoes: Asics 2150B5

Back under the garden centre and through the allotments-stables-crookes-springvale-leamington

Monday Mar 21, 2011 #

9 PM

Stretching 10:00 [0]
(rest day)

« Earlier | Later »