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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: G

In the 7 days ending Oct 23, 2016:

activity # timemileskm+m
  Running14 5:22:15 36.09(8:56) 58.08(5:33) 570
  Weights2 2:30:00
  Cycling2 42:58
  Touch Rugby1 39:13 1.54(25:25) 2.48(15:48)
  Total18 9:14:26 37.63 60.56 570
  [1-5]16 6:36:05

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MoTuWeThFrSaSu

Saturday Oct 22, 2016 #

4 PM

Running 1:07:48 intensity: (43 @0) + (35:59 @1) + (27:55 @2) + (3:11 @3) 11.34 km (5:59 / km) +206m 5:29 / km
ahr:140 max:162 shoes: NB Minimus Zero V2

Awesome pootling around on the chase. Longest run since the spring

Friday Oct 21, 2016 #

6 AM

Running 22:33 intensity: (28 @0) + (3:28 @1) + (12:46 @2) + (2:57 @3) + (2:54 @4) 4.05 km (5:34 / km) +11m 5:29 / km
ahr:150 max:174

Cycling 4:43 intensity: (1:29 @1) + (3:14 @2)
ahr:143 max:151

Hadn't washed my cycling kit and after a few minutes in my running shorts had to abandon spinning
7 AM

Running 10:52 intensity: (2:28 @0) + (7:16 @1) + (1:08 @2) 1.7 km (6:23 / km) +88m 5:05 / km
ahr:127 max:151 shoes: New Balance 1400v3

5 PM

Note

Went to the pub and then for a curry instead of running home, naughty.

Thursday Oct 20, 2016 #

6 AM

Running 23:36 intensity: (17 @0) + (14:31 @1) + (8:48 @2) 4.0 km (5:54 / km) +10m 5:49 / km
ahr:140 max:152 shoes: New Balance 1400v3

7 AM

Weights 1:45:00 [0]

Some back and leg exercises followed by a selection of rehab things, 20 mins on the stepper, bit of a sprint on a treadmill, some stretching, really nailed a good spot with the foam roller. All in a building across the road from top English orienteer and omm trash-talker ba-ba.
8 AM

Running 9:57 intensity: (5 @0) + (3:36 @1) + (4:53 @2) + (51 @3) + (32 @4) 1.68 km (5:55 / km) +30m 5:25 / km
ahr:144 max:171 shoes: New Balance 1400v3

5 PM

Running 24:41 intensity: (1:04 @0) + (3:37 @1) + (19:26 @2) + (34 @3) 4.72 km (5:14 / km) +31m 5:04 / km
ahr:144 max:157 shoes: New Balance 1400v3

Wednesday Oct 19, 2016 #

6 AM

Running 22:17 intensity: (29 @0) + (4:00 @1) + (17:48 @2) 4.01 km (5:33 / km) +11m 5:29 / km
ahr:145 max:154 shoes: New Balance 1400v3

7 AM

Cycling 38:15 intensity: (10 @0) + (28 @1) + (1:57 @2) + (11:16 @3) + (15:56 @4) + (8:28 @5)
ahr:171 max:190

Spinning
8 AM

Running 10:25 intensity: (8 @0) + (7:59 @1) + (1:21 @2) + (57 @3) 1.7 km (6:08 / km) +31m 5:37 / km
ahr:139 max:161 shoes: New Balance 1400v3

5 PM

Running 23:27 intensity: (14 @0) + (2:16 @1) + (19:01 @2) + (1:56 @3) 4.72 km (4:58 / km) +30m 4:49 / km
ahr:148 max:161 shoes: New Balance 1400v3

Tuesday Oct 18, 2016 #

6 AM

Running 20:46 intensity: (34 @0) + (38 @1) + (6:51 @2) + (6:34 @3) + (6:09 @4) 4.01 km (5:10 / km) +17m 5:04 / km
ahr:158 max:179 shoes: New Balance 1400v3

In the pissing rain and dark
7 AM

Weights 45:00 [0]

Did some lats and abs but wasn't a solid session, both worse for wear from rugby
8 AM

Running 9:33 intensity: (12 @0) + (2:39 @1) + (5:45 @2) + (57 @3) 1.71 km (5:36 / km) +27m 5:11 / km
ahr:144 max:158 shoes: New Balance 1400v3

5 PM

Running 24:53 intensity: (24 @0) + (5:37 @1) + (18:25 @2) + (27 @3) 4.72 km (5:16 / km) +32m 5:06 / km
ahr:143 max:156 shoes: New Balance 1400v3

Monday Oct 17, 2016 #

9 AM

Running 27:21 intensity: (25 @0) + (4:16 @1) + (16:55 @2) + (5:11 @3) + (34 @4) 5.0 km (5:28 / km) +15m 5:24 / km
ahr:148 max:170 shoes: New Balance 1400v3

5 PM

Running 24:06 intensity: (27 @0) + (2:33 @1) + (6:50 @2) + (14:03 @3) + (13 @4) 4.72 km (5:07 / km) +32m 4:57 / km
ahr:152 max:169 shoes: New Balance 1400v3

Ran a little harder. Still a decent effort to get under 5min/km.
8 PM

Touch Rugby 39:13 intensity: (13 @0) + (21:21 @1) + (4:10 @2) + (3:51 @3) + (6:43 @4) + (2:55 @5) 2.48 km (15:48 / km)
ahr:146 max:189 shoes: New Balance 1400v3

Felt like I played well. Scored two tries, landed on my ass at one point and drew blood and now have a sore arse cheek

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