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Training Log Archive: Le Manchot

In the 30 days ending Sep 30, 2015:

activity # timemileskm+m
  run14 23:14:45 134.46(10:22) 216.4(6:27) 5460
  active recovery28 14:20:00 89.48(9:37) 144.0(5:58) 1715
  strength28 14:20:00
  Running Intervals8 12:35:00 73.87(10:13) 118.88(6:21) 3077
  roller skiing1 35:00 6.21(5:38) 10.0(3:30) 101
  Total30 65:04:45 304.02 489.27 10353
averages - rhr:35

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Wednesday Sep 30, 2015 #

active recovery 30:00 [3] 5.0 km (6:00 / km) +60m 5:40 / km

strength 20:00 [3]

Tuesday Sep 29, 2015 #

Running Intervals 1:15:00 [3] 8.0 mi (9:22 / mi) +357m 8:14 / mi
ahr:119 max:157 rhr:35

bounding repeats on Dollar... 1 km w/u... 10 X 1 min on 1 min off @L4-LT... 5 km c/d
TE = 2.3 (4.2)

strength 50:00 [3]

active recovery 30:00 [3] 5.0 km (6:00 / km) +60m 5:40 / km

Monday Sep 28, 2015 #

active recovery 30:00 [3] 5.0 km (6:00 / km) +60m 5:40 / km

strength 20:00 [3]

Sunday Sep 27, 2015 #

roller skiing 35:00 [3] 10.0 km (3:30 / km) +101m 3:20 / km
ahr:118 max:138 rhr:36

DP Fairway
TE = 2.1

strength 50:00 [3]

active recovery 30:00 [3] 5.0 km (6:00 / km) +60m 5:40 / km

Saturday Sep 26, 2015 #

run 1:24:00 [3] 15.0 km (5:36 / km) +473m 4:50 / km
ahr:123 max:150 rhr:35

AG Loop... easy....
TE = 2.3

strength 15:00 [3]

active recovery 30:00 [3] 5.0 km (6:00 / km) +60m 5:40 / km

Friday Sep 25, 2015 #

Running Intervals 1:34:00 [3] 15.0 km (6:16 / km) +452m 5:27 / km
ahr:134 max:164 rhr:35

Hill repeats... up Proctor Ridge... 5 km w/u... 6 X 3min @L4-LT(L5a) on 1 min rest.... 4 km c/d
TE = 2.5 (4.6)

strength 20:00 [3]

active recovery 30:00 [3] 5.0 km (6:00 / km) +60m 5:40 / km

Thursday Sep 24, 2015 #

strength 50:00 [3]

active recovery 30:00 [3] 5.0 km (6:00 / km) +60m 5:40 / km

Wednesday Sep 23, 2015 #

run 1:18:00 [3] 11.0 km (7:05 / km) +335m 6:09 / km
ahr:112 max:151 rhr:35

exploring trails on back side of Dollar
TE = 2.4

strength 20:00 [3]

active recovery 30:00 [3] 5.0 km (6:00 / km) +60m 5:40 / km

Tuesday Sep 22, 2015 #

Running Intervals 1:24:00 [3] 9.0 km (9:20 / km) +323m 7:55 / km
ahr:112 max:158 rhr:36

2km w/u... 10 X 1 min on/ 1 min off bounding @LT-L5a up Dollar... 3 km c/d
TE = 2.1 (4.7)

strength 15:00 [3]

active recovery 30:00 [3] 5.0 km (6:00 / km) +60m 5:40 / km

Monday Sep 21, 2015 #

strength 50:00 [3]

active recovery 30:00 [3] 5.0 km (6:00 / km) +60m 5:40 / km

Sunday Sep 20, 2015 #

run 3:40:00 [3] 18.0 km (12:13 / km) +607m 10:28 / km
ahr:101 max:119 rhr:35

Miner-Prairie... run/hike
TE = 1.6

strength 20:00 [3]

Saturday Sep 19, 2015 #

run 2:02:00 [3] 20.0 km (6:06 / km) +717m 5:10 / km
ahr:124 max:144 rhr:35

SVB-Proctor-Prspector (partial)-Ruud
TE = 2.7

strength 15:00 [3]

active recovery 30:00 [3] 5.0 km (6:00 / km) +60m 5:40 / km

Friday Sep 18, 2015 #

Running Intervals 1:20:00 [3] 15.0 km (5:20 / km) +237m 4:57 / km
ahr:119 max:161 rhr:35

Proctor Meadow "track"... 8 X 800m @L3 on 1 min rest.... focus: form and breathing
TE = 2.5 (3.9)

strength 20:00 [3]

active recovery 30:00 [3] 5.0 km (6:00 / km) +60m 5:40 / km

Thursday Sep 17, 2015 #

strength 50:00 [3]

active recovery 30:00 [3] 5.0 km (6:00 / km) +60m 5:40 / km

Wednesday Sep 16, 2015 #

run 2:17:00 [3] 23.0 km (5:57 / km) +457m 5:25 / km
ahr:120 max:144 rhr:36

SVB-CC... ultra pace
TE = 2.5

strength 20:00 [3]

active recovery 30:00 [3] 5.0 km (6:00 / km) +60m 5:40 / km

Tuesday Sep 15, 2015 #

Running Intervals 1:39:00 [3] 15.0 km (6:36 / km) +506m 5:39 / km
ahr:125 max:154 rhr:35

intervals on Proctor Ridge.... 2 X 20 min @ L4..
TE = 2.5 (4.1)

strength 20:00 [3]

active recovery 30:00 [3] 5.0 km (6:00 / km) +60m 5:40 / km

Monday Sep 14, 2015 #

run 1:23:00 [3] 15.0 km (5:32 / km) +259m 5:06 / km
ahr:123 max:146 rhr:35

SVB-PM Loop
TE = 2.3

strength 50:00 [3]

active recovery 30:00 [3] 5.0 km (6:00 / km) +60m 5:40 / km

Sunday Sep 13, 2015 #

run 1:47:00 [3] 13.0 km (8:14 / km) +650m 6:35 / km
ahr:84 max:97 rhr:35

Baldy to Roundhouse and down... very easy pace
TE = 1.1

active recovery 40:00 [3] 7.0 km (5:43 / km) +83m 5:24 / km

Saturday Sep 12, 2015 #

run 1:22:45 [3] 16.4 km (5:03 / km) +301m 4:37 / km
ahr:154 max:162 rhr:35

Harriman 10 miler.... kept it at LT+ for the whole race... faded in last mile... decent effort
TE = 4.2

run 35:00 [3] 5.0 km (7:00 / km) +129m 6:12 / km
ahr:119 max:129 rhr:35

5 km w/d

run 23:00 [3] 4.0 km (5:45 / km) +89m 5:10 / km
ahr:125 max:141 rhr:35

4 km w/u

strength 20:00 [3]

active recovery 30:00 [3] 5.0 km (6:00 / km) +60m 5:40 / km

Friday Sep 11, 2015 #

run 55:00 [3] 10.0 km (5:30 / km) +189m 5:02 / km
ahr:130 max:152 rhr:36

HR elevated.... easy pace
TE = 2.5

strength 50:00 [3]

active recovery 30:00 [3] 5.0 km (6:00 / km) +60m 5:40 / km

Thursday Sep 10, 2015 #

active recovery 30:00 [3] 5.0 km (6:00 / km) +60m 5:40 / km

Wednesday Sep 9, 2015 #

run 57:00 [3] 10.0 km (5:42 / km) +221m 5:08 / km
ahr:120 max:139 rhr:36

SVB FS&BS... very easy pace
TE = 2.1

strength 50:00 [3]

active recovery 30:00 [3] 5.0 km (6:00 / km) +60m 5:40 / km

Tuesday Sep 8, 2015 #

Running Intervals 1:40:00 [3] 16.0 km (6:15 / km) +342m 5:39 / km
ahr:127 max:162 rhr:35

Proctor Meadow "track"..... 4 x 1 mile @LT-L5(VO2max) on 3 min rest.... brutal
TE = 2.7 (5.0)

strength 20:00 [3]

active recovery 30:00 [3] 5.0 km (6:00 / km) +60m 5:40 / km

Monday Sep 7, 2015 #

strength 45:00 [3]

active recovery 30:00 [3] 5.0 km (6:00 / km) +60m 5:40 / km

Sunday Sep 6, 2015 #

run 1:28:00 [3] 16.0 km (5:30 / km) +322m 5:00 / km
ahr:130 max:141 rhr:35

Baker-Galena... easy pace
TE = 2.7

strength 25:00 [3]

Saturday Sep 5, 2015 #

run 1:25:00 [3] 15.0 km (5:40 / km) +260m 5:13 / km
ahr:112 max:139 rhr:35

SVB-PM Loop

strength 45:00 [3]

active recovery 30:00 [3] 5.0 km (6:00 / km) +60m 5:40 / km

Friday Sep 4, 2015 #

Running Intervals 1:50:00 [3] 17.0 km (6:28 / km) +565m 5:33 / km
ahr:126 max:157 rhr:35

hill intervals.... 5 km w/u...3 X 10 min @L4-LT on 3 min rest up Proctor Ridge.... 5 km c/d
TE = 2.6 (4.7)

strength 15:00 [3]

active recovery 30:00 [3] 5.0 km (6:00 / km) +60m 5:40 / km

Thursday Sep 3, 2015 #

run 1:23:00 [3] 15.0 km (5:32 / km) +260m 5:06 / km
ahr:123 max:141 rhr:35

SVB-PM Loop
TE = 2.5

strength 45:00 [3]

start TNA max strength program

active recovery 40:00 [3] 7.0 km (5:43 / km) +72m 5:26 / km

Wednesday Sep 2, 2015 #

run 55:00 [3] 10.0 km (5:30 / km) +191m 5:01 / km
ahr:122 max:142 rhr:36

SVB
TE = 2.2

strength 20:00 [3]

active recovery 30:00 [3] 5.0 km (6:00 / km) +60m 5:40 / km

Tuesday Sep 1, 2015 #

Running Intervals 1:53:00 [3] 19.0 km (5:57 / km) +295m 5:31 / km
ahr:136 max:162 rhr:35

Lactate w/o... Proctor Meadow "track".... 3 km w/u... 8 X 800m @LT+ on full recovery... 3:25, 3:14, 3:20, 3:04, 3:10, 3:06, 3:19, 3:00.... 5 km c/d.... always a tough workout mentally... ok
TE = 2.7 (4.8)

strength 20:00 [3]

active recovery 30:00 [3] 5.0 km (6:00 / km) +60m 5:40 / km

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