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

Training Log Archive: JohnWM

In the 7 days ending Aug 14, 2011:

activity # timemileskm+m
  Hill Run3 3:13:39 21.13(9:10) 34.01(5:42) 1893
  Cycle3 2:03:00
  Road Run3 1:42:52 14.6(7:03) 23.5(4:23) 115
  Trail Run2 1:09:05 9.95(6:57) 16.01(4:19) 256
  Road and beach run1 39:02 5.33(7:19) 8.58(4:33) 60
  Circuit training1 30:00
  Total13 9:17:38 51.01 82.09 2324
averages - sleep:6.8

«»
2:04
0:00
» now
MoTuWeThFrSaSu

Sunday Aug 14, 2011 #

3 PM

Trail Run 32:36 [3] 4.53 mi (7:12 / mi) +156m 6:30 / mi
slept:5.0 shoes: Vibram FiveFingers

Another enjoyable run in the fivefingers around countesswells woods focusing on good posture with relaxed and fluent footstrikes.

Saturday Aug 13, 2011 #

3 PM

Hill Run 52:53 [3] 6.28 mi (8:25 / mi) +403m 7:01 / mi
ahr:152 max:173 slept:10.0 shoes: Soloman Speedcross 2

Kerloch from Knockburn Loch. Legs felt tired and heavy so took it fairly easy. Was planning to do 2 climbs of Kerloch but no point in training poor quality and don't want to over do it before 2 night shifts. Ran 6th mile in 5.43 down hill.

Friday Aug 12, 2011 #

6 AM

Cycle (commute) 50:00 [2]

12 PM

Road Run warm up/down 15:10 [2] 1.83 mi (8:17 / mi)
slept:7.0 shoes: Inov F-lite 220

Road Run intervals 22:23 [5] 3.18 mi (7:02 / mi) +75m 6:33 / mi
ahr:164 max:180 shoes: Inov F-lite 220

Lunchtime road reps 5x 0.6mi in approx 3.5 mins. Along Granholm Drive, up the hill, back along Balgownie Drive and rest down the grass bank. HR > 175 each rep and recovery down to 120. Felt good. Would like to do more reps but ran out of time and developed blister under right foot.
8 PM

Trail Run 36:29 [3] 5.42 mi (6:44 / mi) +100m 6:22 / mi
shoes: Soloman Speedcross 2

Steady run from Great Western Road to Ladyhill and back. Very boggy in woods.

Thursday Aug 11, 2011 #

6 AM

Cycle (commute to work and back) 50:00 [2]

12 PM

Road and beach run 39:02 [2] 5.33 mi (7:19 / mi) +60m 7:05 / mi
ahr:155 max:171 slept:5.0 shoes: Inov F-lite 220

Felt rough this morning (even more so than usual at 5.30am) with sore throat. Had not eaten enough during the morning so ran out of energy...and tide was in so ran on soft sand...and the shower didn't work! At least it's sunny today.

Wednesday Aug 10, 2011 #

1 PM

Hill Run 1:30:45 [3] 8.5 mi (10:41 / mi) +1084m 7:39 / mi

Started near Glendye Lodge, ran up the track then did 2 climbs of Mount Shade and 2 of Clachnaben and returned the same way. Focused on good uphill running posture and keeping HR below 170. Was starting to tire on last climb but managed to keep running. Rain and fog the whole way with wet and muddy ground.

Tuesday Aug 9, 2011 #

11 AM

Hill Run 50:01 [3] 6.35 mi (7:53 / mi) +406m 6:34 / mi
ahr:163 max:180

Knockburn loch up to Kerloch and back the same way. Calfs stiff from road running and legs felt a bit tired. Glad to be out in decent weather for a change.

Monday Aug 8, 2011 #

1 AM

Road Run warm up/down 12:00 [1] 1.5 mi (8:00 / mi)
shoes: Inov F-lite 220

Road Run tempo 18:03 [4] 3.01 mi (6:00 / mi)
ahr:168 max:178 shoes: Inov F-lite 220

Decided to try this session during breaktime at 1am and got some funny looks going out into rain with headtorch on! Laps of old running track in Balgownie. Tried to maintain an even fast pace for 3 miles with heart rate around 170bpm which appears to be my aerobic threshold. Was tiring towards finish as expected but kept the 'speed' going. Could do maybe 10s per mile faster during daytime and in better weather. Hope I don't regret this later...
7 AM

Cycle (commute home) 23:00 [2]

7 PM

Road Run 35:16 [3] 5.08 mi (6:57 / mi) +40m 6:47 / mi
shoes: Inov F-lite 220

...feeling more nackered than usual after a run of night shifts. Was hoping to do a hill run but couldn't get up in time. Doing a hard run in the middle of the night might have been a bad idea. Went for easy run along old deeside railway and feel better for it. Need to get up some hills!
8 PM

Circuit training 30:00 [2]

« Earlier | Later »