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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: igorun

In the 7 days ending Nov 18, 2018:

activity # timemileskm+ft
  Walking2 1:18:00 4.81(16:13) 7.74(10:05)
  Running1 36:00 3.25(11:05) 5.23(6:53)
  Total2 1:54:00 8.06(14:09) 12.97(8:47)
averages - sleep:6.8 rhr:65 weight:222.9lbs

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MoTuWeThFrSaSu

Thursday Nov 15, 2018 #

7 PM

Walking warm up/down 11:00 [1] 0.6 mi (18:20 / mi)
shoes: UQ Blue

Running 36:00 [3] 3.25 mi (11:05 / mi)
max:161 rhr:65 slept:7.0 weight:224.2lbs shoes: UQ Blue

Ran 3 mi for 36 minutes, base speed 5mph = 12:00 mi/mi pace
last minute tempo: -59-30 sec with 5.5 mph, -30 - 0 w/ 6.0 mph.
Abs 3x12x185 lb.
Sauna: 17 min.

Monday Nov 12, 2018 #

Note
weight:222.2lbs

Coming back to training after 5 years sitting on a couch. It's going to be tough but doable. Ran Princeton half with zero training and finished with 2:38:54.
The next goal is Novo Nordisk Half on 04/28/2019. Need to shave off about 20-25 pounds in 5.5 months.
3 PM

Walking 1:07:00 [4] 4.21 mi (15:55 / mi)
ahr:135 max:182 rhr:65 slept:6.5 weight:222.2lbs shoes: UQ Blue

Walk on incline treadmill in four loops on incline:
Warm up 5 min @3.0-3.5-3.8 mph. Next change incline [%] every 1 minute:
1. 2-12-2 w/ step 2%.
2. 2-20 w/ step 2, 20-2 w/ step 3
3. 2-16-2 w/ step 2
4. 2-8-2 w/ step2

Cal 850
Shoulder press, 3x10x65 lb; Abs 3x12x185 lb
Sauna 15 mins + 5 mins

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