Attackpoint - performance and training tools for orienteering athletes

Training Log: rastridge

In the last 7 days:

activity	#	time	miles		km		+m
Running	5	4:29:35	30.15	(8:57)	48.52	(5:33)	543
Strength	6	1:00:00
Biking	3	30:00	5.59	(11.2/h)	9.0	(18.0/h)
Total	14	5:59:35	35.74		57.52		543

1:13

0:00

Tuesday Apr 23 #

7 AM

Biking 10:00 [1] 3.0 km (18.0 kph)

4 PM

Biking 10:00 [1] 3.0 km (18.0 kph)

5 PM

Running warm up/down 17:22 [3] 3.37 km (5:09 / km) +50m 4:48 / km
shoes: Asics Gel Nimbus 24

usual psp loop warm up

Running intervals 11:34 [4] 1.6 km (7:14 / km)
shoes: Asics Gel Nimbus 24

4x(300 @ 800m pace, 2min rest)

2:22 pb gives 53.25/300m, so did hit pace for most (within timing accuracy) but that felt so awful; much rather do 10km/5km workout honestly

started at 1500m start line, walked 100m to start each rep

54.4, 52.4, 53.1, 53.7

feels like i'm flat out sprinting

Running warm up/down 14:40 [2] 2.74 km (5:21 / km) +12m 5:14 / km
shoes: Asics Gel Nimbus 24

shuffle to eng e and back

11 PM

Strength 10:00 [1]

Monday Apr 22 #

Note
(rest day)

8 PM

Biking 10:00 [1] 3.0 km (18.0 kph)

11 PM

Strength 10:00 [1]

Sunday Apr 21 #

Note

full volume week: monday rest, tuesday workout (800m), wednesday sprint training, thursday long run, friday easy, saturday workout (5km), sunday easy

3 PM

Running 51:39 [2] 8.26 km (6:15 / km) +116m 5:51 / km
shoes: Asics Gel Nimbus 25

very chill shuffle, lazy loop of golf course/little aus with a small piece south of 16th

11 PM

Strength 10:00 [1]

Saturday Apr 20 #

11 AM

Running warm up/down 16:32 [3] 3.35 km (4:56 / km) +44m 4:38 / km
shoes: Asics Gel Nimbus 24

already feeling off

usual psp loop

Running intervals 20:01 [4] 3.2 km (6:15 / km)
shoes: Asics Gel Nimbus 24

4x(600 @ 1500m pace, 3min rest)

headwind on the finish straight so finish all of them at the 200m mark (so 3min rest had 200m walking)

these were disgusting

had managed two weeks ago in the rain to run some 600s consistently under 2:00, but was struggling today in the sun

pulled myself together for the last one (the only one that was even close to goal time)

2:03.1, 2:00.2, 1:59.4, 1:58.4 (average 2:00.3)

4:55 is 1500m pb, which is 1:58/600m

i'm complaining but this is still much better than when i did this workout last year and proud of how they got faster as the workout went on

Running warm up/down 14:12 [2] 2.32 km (6:07 / km) +53m 5:30 / km
shoes: Asics Gel Nimbus 24

shuffle cooldown psp cut to wesbrook village at council

11 PM

Strength 10:00 [1]