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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mariaamaya

In the 7 days ending Mar 10:

activity # timemileskm+m
  Run6 13:11:28 74.16(10:40) 119.35(6:38)
  Walk2 34:03 2.2(15:29) 3.54(9:37)
  Total8 13:45:31 76.36(10:49) 122.89(6:43)

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Saturday Mar 9 #

12 PM

Run (Outside) 5:52:00 [2] 30.03 mi (11:43 / mi)
shoes: Altra Lone Peak


Run 1: 3hr hilly trail run at a steady, easy effort.

Great long run with a co-worker, Miki. Not exactly 3 hrs... :(

I went out with Lina for about 7 miles easy on trails.

Then I returned, dropped her off and went out with Miki. We followed the red trail up to Kamzik (the television tower) which was mostly trails. It was beautiful and felt so easy. I was ready to turn around at about 3.5 hrs, I know my longer runs during the week have really helped because I got up to 12 miles and felt like I had barely done anything. I felt really fresh!

My elevation gain was 4,905 feet, not a lot for 30 miles, but good for a training run.


Friday Mar 8 #

5 AM

Run (Treadmill) 1:07:00 [3] 6.5 mi (10:18 / mi)
shoes: Nike 4.0 Magenta


Run 3: 60:00 hill fartlek run on the TM. You want to run flat/easy for the first and last 10:00. But for the middle 40:00, mix in random hills ranging from 2% - 8% and from 30 seconds (steeper hills) to 2:00 (less steep hills). Experiment with the pace on each hill but you want to work hard and still be able to resume easy pace on the flats between each hill. Meaning if you are so out of breath after the hill that you have to slow down, that was a little too hard. Of course your breathing/HR will stay elevated for awhile during the recovery portion but the point of this workout isn't just to gain hill running efficiency but also to improve your recovery time.

Note: For the shallower hills, you will probably want to speed up, while for the steeper hills, easy pace will probably suffice. But again you can’t go wrong on this one - just experiment. As long as you are tired at the end, you did it right :)

So, I tried to do this but I think I didn't make it hard enough. It was not as you described where I was tired. As you said, as long as you are tired, you did it right. I wasn't really that tired. :(

I did from :30 seconds to 2:00 min hills between 2% and 8% but I don't think I sped up enough. I think I need more specifics, how many sprints, incline and speed. Oh, well, good try!

Run (Treadmill) 10:00 [1] 0.48 mi (20:51 / mi)
shoes: Altra Lone Peak


Warm up walk on TM.
6 AM

Walk (Outside) 11:51 [1] 0.89 mi (13:19 / mi)
shoes: Altra Lone Peak


Walk with Lina and Ryder (dog-sitting).

Thursday Mar 7 #

4 AM

Run (Outside) 1:45:41 [3] 11.22 mi (9:25 / mi)
shoes: Altra Lone Peak


Long, easy run with Nicol. Good splits, Nicol and her fast running.

Wednesday Mar 6 #

5 AM

Run (Outside) 48:28 [1] 5.19 mi (9:20 / mi)
shoes: Salomon Sense Pro Max


Shorter run due to lack of time. I haven't been sleeping enough.

Tuesday Mar 5 #

4 AM

Run (Outside) 1:27:44 [3] 9.41 mi (9:19 / mi)
shoes: Salomon Sonic RA Max 2


When I go to Nicol's house to pick her up, I get some good climbing in. After I meet up with her, it's all flat, I guess that's good because she likes to push, push, push.

Monday Mar 4 #

8 AM

Run (Outside) 2:00:35 [2] 11.33 mi (10:39 / mi)
shoes: Salomon Sense Pro Max


Morning run through Zagreb, good climbing on the hills.

1926 feet elevation gain.

12 PM

Walk (Outside) 22:12 [1] 1.31 mi (16:57 / mi)
shoes: Salomon Sense Pro Max


Walk to breakfast with Steve in Zagreb.

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