Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JamieP

In the 7 days ending Aug 21, 2016:

activity

time

miles

Running

4:10:53

32.12

(7:49)

51.7

(4:51)

1044

Swimming

35:00

1.06

(33:08)

1.7

(20:35)

Total

4:45:53

33.18

(8:37)

53.4

(5:21)

1044

1:46

0:00

» now

Saturday Aug 20, 2016 #

11 AM

Running warm up/down 9:09 [2] 1.6 km (5:43 / km) +34m 5:10 / km
shoes: X-talon 212

Running race 1:20:11 [4] 15.0 km (5:21 / km) +848m 4:10 / km
shoes: X-talon 212

Pendle 3 Peaks (English champs) - 9th
Best result in a medium race so far, so pleased with that.

Have realised that at the moment I have two speeds for descending steep slopes:

a) very fast
b) slow

I need to find a middle ground if I'm going to be able to stick with the quick guys over this sort of distance.

Running warm up/down 16:50 [1] 2.4 km (7:01 / km) +12m 6:51 / km
shoes: X-talon 212

Shuffling around with Matt

Thursday Aug 18, 2016 #

7 PM

Running 32:37 [2] 7.3 km (4:28 / km) +13m 4:26 / km
shoes: Asics Patriot 7

Wednesday Aug 17, 2016 #

6 AM

Swimming 35:00 [3] 1.7 km (20:35 / km)

7 PM

Running 47:27 [2] 10.5 km (4:31 / km) +137m 4:15 / km
shoes: Asics Patriot 7

Tuesday Aug 16, 2016 #

6 PM

Running warm up/down 15:44 [2] 3.6 km (4:22 / km)
shoes: Asics racing flats

Running intervals 29:35 [5] 7.4 km (4:00 / km)
shoes: Asics racing flats

First intervals in a while. Slightly longer/slower version of the 3x1k session from June.

3 x mile (3'), 4x100. Didn't know what to expect so aimed to just get the first mile under 5 minutes and build from there. Turned out ok.

4:54, 49, 44
16, 15, 14, 14

Running warm up/down 19:20 [2] 3.9 km (4:57 / km)
shoes: Asics racing flats

Monday Aug 15, 2016 #

Note
(rest day)