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

Training Log Archive: igorun

In the 7 days ending Nov 7, 2010:

activity # timemileskm+ft
  Running7 4:36:41 33.0(8:23) 53.11(5:13) 1696
  BB Running3 1:10:30 8.4(8:24) 13.52(5:13)
  Walking2 6:00 0.26(23:06) 0.42(14:21)
  Total11 5:53:11 41.66(8:29) 67.05(5:16) 1696
  [1-5]10 5:47:11
averages - sleep:7.3 weight:177.6lbs

«»
1:37
0:00
» now
MoTuWeThFrSaSu

Sunday Nov 7, 2010 #

2 PM

Running long 1:37:00 [3] 12.0 mi (8:05 / mi)
ahr:150 max:165 slept:9.0 weight:177lbs shoes: Nike Reax Run 4

177.4 --> 175

Saturday Nov 6, 2010 #

Note
(rest day)

Friday Nov 5, 2010 #

7 AM

Note
slept:7.0 weight:176lbs

5 PM

BB Running warm up/down 22:00 [2] 2.4 mi (9:10 / mi)
shoes: Asics

BB -- CP "zebra" 0.72 mi + 0.48 to boathouse; total=1.2mi
and back 1.2mi
6 PM

BB Running tempo (Progression) 14:30 [4] 2.0 mi (7:15 / mi)
shoes: Asics

7:15; 7:16; not much of progression

BB Running warm up/down 18:00 [3] 2.0 mi (9:00 / mi)
shoes: Asics

7 PM

BB Running hills 16:00 [3] 2.0 mi (8:00 / mi)
shoes: Asics

4 Cat hills 2x0.25 each

Thursday Nov 4, 2010 #

7 PM

Note
slept:7.0 weight:177lbs

W: 179.25 --> 176 --> 174.5
8 PM

Running warm up/down 18:30 [1] 1.9 mi (9:44 / mi)
ahr:117 max:128 shoes: Adidas Adizero Sonic M

0.5 mi @ (6.0 + 6.6) mph
0.9 mi @ 6.0
9 PM

Running 47:30 [3] 5.0 mi (9:30 / mi) +637ft 8:29 / mi
ahr:144 max:160 shoes: Adidas Adizero Sonic M

177.5 --> 174.75 -->173.5
1004 Cal

Walking warm up/down 3:00 [0] 0.14 mi (21:27 / mi)
shoes: Asics

Wednesday Nov 3, 2010 #

6 PM

Note
slept:7.0 weight:179lbs

7 PM

Running warm up/down 17:45 [2] 1.75 mi (10:09 / mi) +107ft 9:35 / mi
shoes: Asics

0.5 @ (6.0 + 6.6) mph
0.75mi @ 6.0 mph after intervals
160 Cal
8 PM

Running intervals (Yasso) 32:50 [5] 5.0 mi (6:34 / mi) +370ft 6:08 / mi
ahr:155 max:170 shoes: Adidas Adizero Sonic M

1% incline;
Hard parts of 10 intervals -- 0.5 mi @ 8.6 mph; 3:28 pace
HR:
153/127; 159/130; 161/130; 164/138; 167/143;
167/147; 167/146; 167/150; 170/150; 170/150;
1120 Cal

Running intervals (Yasso) 15:00 [2] 1.25 mi (12:00 / mi)
shoes: Asics

rest part of 10 intervals @ 5.0 mph
9 PM

Walking warm up/down 3:00 [0] 0.12 mi (25:01 / mi)
shoes: Asics

Tuesday Nov 2, 2010 #

7 PM

Note
slept:6.5 weight:179lbs

179.5 --> 177.75 --> 176.5
8 PM

Running 48:00 [3] 5.5 mi (8:44 / mi) +582ft 7:56 / mi
ahr:145 max:155 shoes: Adidas Adizero Sonic M

Easy run
1mi ladder (6.0+6.0+6.3+6.6) mph;
4mi @ 7.2 mph, 8:20 pace
905 Cal
9 PM

Running warm up/down 6 [1] 0.6 mi (10 / mi)
shoes: Adidas Adizero Sonic M

Monday Nov 1, 2010 #

Note
(rest day)

« Earlier | Later »