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

Training Log Archive: AlistairH

In the 7 days ending Nov 19:

activity # timemileskm+m
  Running7 5:09:37 36.23(8:33) 58.3(5:19) 495
  Orienteering1 42:53 5.03(8:31) 8.1(5:18) 75
  Total7 5:52:30 41.26(8:33) 66.4(5:19) 570
averages - rhr:144 weight:82.1kg

«»
1:21
0:00
» now
MoTuWeThFrSaSu

Sunday Nov 19 #

Orienteering race 42:53 [5] 8.1 km (5:18 / km) +75m 5:04 / km
rhr:144 weight:82.2kg shoes: Grey Gel 1000, 2017

ESOA champs @ Riccarton, 5th on blue course. Felt a little miles-tired but otherwise generally good and had hoped to be a bit faster.

Definitely some rustiness in my orienteering, over 2 mins of clear error in addition to scrappiness (15" at 1; 25" at 9 (forgot right past 15 was blocked-ish); 45" at 10 (a bridge too far); 45" at 21, ran past) but looking at HR its notable my effort dropped off for the middle third of the race, HR was ave. 148 up to 9 (where I was 2nd), which is probably about right; then dropped to ave. 141 from when I made a mistake until I picked effort up again when a proper orienteer ran past me at about 15 making me feel I really should be a *bit* faster (145 to end). Ave. 144, versus ave. 156 in recent 10k.

Fun event though - some good challenging legs. Results

Running warm up/down 32:00 [1] 5.6 km (5:43 / km) +50m 5:28 / km
shoes: Grey Gel 1000, 2017

Saturday Nov 18 #

Running 28:43 [1] 5.4 km (5:19 / km) +70m 5:00 / km
weight:82.2kg shoes: Grey Gel 1000, 2017

Another easy run, fairly tired still.

Friday Nov 17 #

Running 28:45 [1] 5.4 km (5:19 / km) +65m 5:01 / km
weight:81.9kg shoes: Grey Gel 1000, 2017

Easy run. Rolling 40 miles. Tired after yesterday's session.

Thursday Nov 16 #

Running intervals 1:21:00 intensity: (1:01:00 @1) + (20:00 @4) 15.3 km (5:18 / km) +160m 5:02 / km
weight:82.8kg shoes: Blue Ravenna 8's #2

TT was 100 second hill reps up JT. Good session actually. Added a lap of the Meadows to get a bit more distance in while someone else got the first round.

Wednesday Nov 15 #

Running 39:30 [1] 7.3 km (5:25 / km) +70m 5:10 / km
weight:81.8kg shoes: Blue Ravenna 8's #2

Easy jog, getting tired, will see how I feel tomorrow.

55km / 2 / 12km / (M/H) Feeling OK.

Tuesday Nov 14 #

Running (Treadmill) 1:00:00 [1] 12.0 km (5:00 / km)
ahr:126 max:135 weight:81.8kg shoes: Grey Gel 1000, 2017

Evening treadmill based base phasing. I have in mind to do more treadmill stuff this winter, I think it is better for the injury collection than the tarmac bashing I tend to do when it's dark. HR 120 after 15 mins; 125 after 30 mins; 130 after 45 mins; 131 at end.

Left achilles sore - but not as bad as two days ago and it wasn't bad yesterday so I think it will cope. Left knee a little irritated. Just need to build up slowly.

Monday Nov 13 #

Running 39:39 [1] 7.3 km (5:26 / km) +80m 5:09 / km
weight:81.8kg shoes: Blue Ravenna 8's #2

« Earlier | Later »