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

Training Log Archive: Daneo

In the 7 days ending Jan 13, 2018:

activity # timemileskm+m
  Running21 8:46:50 80.59(6:32) 129.7(4:04) 1371
  Gym4 2:20:00
  S & C6 1:15:00
  Total30 12:21:50 80.59 129.7 1371

«»
2:21
0:00
» now
SuMoTuWeThFrSa

Saturday Jan 13, 2018 #

8 AM

Running 16:37 [2] 4.0 km (4:09 / km) +7m 4:07 / km
shoes: Nike Structure 19

Warm up. Saw OJ Williams turning some COGS on the parkrun.
9 AM

Running 30:00 [4] 8.47 km (3:33 / km) +86m 3:22 / km
shoes: Brooks Mach 18

6, 2x 3, 6, 3x 2, 6 min grass tempo session

Bad conditions on Endcliffe and feeling the gym after the time I had off. Training this badly is starting to annoy me greatly.
C • This badly 3
10 AM

Running 19:40 [1] 4.03 km (4:53 / km) +79m 4:27 / km
shoes: Nike Structure 19

Warm down. Bonking at the end.
12 PM

Running 11:09 [1] 2.15 km (5:11 / km) +71m 4:27 / km
shoes: Nike Structure 19

To and from gym.

Gym 45:00 [3]

11 PM

S & C 10:00 [3]

Friday Jan 12, 2018 #

9 AM

Running 30:01 [2] 6.76 km (4:26 / km) +92m 4:09 / km
shoes: Nike Structure 19

Recovery run
4 PM

Gym 30:00 [3]

Core + conditioning circuit with Shuoc

Thursday Jan 11, 2018 #

9 AM

Running 30:01 [2] 7.04 km (4:16 / km) +60m 4:05 / km
shoes: Nike Structure 19

Fasted one with PCF Jones on el Classico.
6 PM

Running 16:16 [3] 4.01 km (4:03 / km) +28m 3:55 / km
shoes: Brooks Hyperion

Warm up
7 PM

Running 7:31 [4] 2.31 km (3:15 / km) +16m 3:09 / km
shoes: Brooks Hyperion

Tempo

Running 14:11 [4] 4.01 km (3:32 / km) +143m 3:00 / km
shoes: Brooks Hyperion

5x 80, 5x 60, 5x 30

Reps on Broomspring Lane as I fancied a change. Memories of first year. Feeling ok.
8 PM

Running 20:53 [2] 4.39 km (4:45 / km) +72m 4:24 / km
shoes: Brooks Hyperion

Long warm down
11 PM

S & C 15:00 [3]

Wednesday Jan 10, 2018 #

9 AM

Running 50:01 [2] 12.14 km (4:07 / km) +186m 3:50 / km
shoes: Nike Structure 19

Misty Morning Miles up Porter.
6 PM

Running 30:01 [3] 7.67 km (3:55 / km) +44m 3:48 / km
shoes: Nike Structure 19

Running at a steadier steady pace as Woodsy wants me to take it down a notch to aid my recovery.
7 PM

Gym 45:00 [3]

8 PM

Running 6:23 [1] 1.09 km (5:51 / km) +63m 4:33 / km
shoes: Nike Structure 19

Warm down
11 PM

S & C 10:00 [3]

Tuesday Jan 9, 2018 #

9 AM

Running 30:00 [2] 7.03 km (4:16 / km) +80m 4:02 / km
shoes: Nike Structure 19

Fasted one back on el Classico
5 PM

Running 21:58 [3] 5.47 km (4:01 / km) +20m 3:57 / km
shoes: Nike Structure 19

Warm up
6 PM

Running 22:26 [4] 7.2 km (3:07 / km)
shoes: Brooks Hyperion

3x Mi, 3x800

Feel like I've lost 3 months of fitness.

Running 16:53 [1] 3.55 km (4:45 / km) +38m 4:31 / km
shoes: Nike Structure 19

4 lactics then warm down. Bonky.
11 PM

S & C 15:00 [3]

Monday Jan 8, 2018 #

8 AM

Running 30:00 [2] 7.1 km (4:14 / km) +50m 4:05 / km
shoes: Nike Structure 19

Last run at home for a while
7 PM

Running 50:00 [3] 13.4 km (3:44 / km) +60m 3:39 / km
shoes: Nike Structure 19

Raz on the ring road back in Sheff. Rumbling on.
8 PM

Gym 20:00 [3]

Short flex and core
9 PM

Running 6:16 [1] 1.07 km (5:51 / km) +71m 4:24 / km
shoes: Nike Structure 19

Warm down
11 PM

S & C 10:00 [3]

Sunday Jan 7, 2018 #

10 AM

Running 17:22 [2] 4.23 km (4:06 / km) +18m 4:01 / km
shoes: Nike Structure 19

Warm up
11 AM

Running 29:27 [4] 8.4 km (3:30 / km) +65m 3:23 / km
shoes: Brooks Mach 18

3x (1200,800), 4x 600

The long road to shape has to start somewhere.
12 PM

Running 19:44 [2] 4.18 km (4:43 / km) +22m 4:36 / km
shoes: Nike Structure 19

Warm down
10 PM

S & C 15:00 [3]

« Earlier | Later »