Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cmcpeake

In the 7 days ending Jul 8, 2012:

activity

time

miles

run

14:37:04

86.93

(10:05)

139.9

(6:16)

gym - weights

2:20:00

Total

16:57:04

86.93

139.9

5:50

0:00

» now

Sunday Jul 8, 2012 #

run 1:20:53 [3] 13.5 km (5:59 / km)
ahr:132 shoes: brooks adrenaline (e)

hill run in the west end at recovery pace

Saturday Jul 7, 2012 #

run 5:50:47 [4] 50.0 km (7:01 / km)
shoes: la sportiva crosslites (b)

50k race at Creemore. Had a lot of fun at this one. Major thunderstorms and rain at race time made for a very interesting course. Rain kept things cool for the first part of the race but it got warm and humid later on.

Was using this as a training run so kept things at a moderate effort level.

Friday Jul 6, 2012 #

run 33:55 [3] 6.2 km (5:28 / km)
shoes: brooks adrenaline (d)

easy and slow in the never ending heat

Thursday Jul 5, 2012 #

gym - weights 1:10:00 [3]

weights - legs and abs

run 1:07:08 [5] 12.0 km (5:36 / km)
ahr:158 shoes: brooks adrenaline (e)

long hill repeats on the tread mill

3 min recovery between each repeat
7min @ 10% grade (11:30 per min pace)
7min @ 11% grade (11:30 per min pace)
7min @ 12% grade (12:00 per min pace)
5min @ 13% grade (13:00 per min pace)
4min @ 14% grade (13:30 per min pace)

30 min of climbing total.

Wednesday Jul 4, 2012 #

run 1:38:26 [3] 14.6 km (6:45 / km)
ahr:138 shoes: la sportiva crosslites (b)

very very slow on the trails in high park. Brutally, crazy hot with temp around 43 degrees.

7 AM

run 56:54 [3] 10.5 km (5:25 / km)
ahr:144 shoes: brooks adrenaline (b)

heat wave outside so with this being a double run day I took my first run inside and ran on the treadmill. Boring but got it done.

Tuesday Jul 3, 2012 #

gym - weights 1:10:00 [3]

weights - legs and abs

8 AM

run 47:28 [3] 8.8 km (5:24 / km)
ahr:154 shoes: brooks adrenaline (d)

hot and humid. Easy on the rail path

7 PM

run 58:21 [3] 10.7 km (5:27 / km)
ahr:148 shoes: brooks adrenaline (e)

morningside hills, really humid out (37)

Monday Jul 2, 2012 #

run 1:23:12 [3] 13.6 km (6:07 / km)
ahr:132 shoes: la sportiva crosslites (b)

slow and easy on the trails in high park. hot, in the low 30s. Looks like this will be a theme for the next week.

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