Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: redrider

In the 31 days ending Dec 31, 2018:

activity	#	time	miles		km		+m
Running	19	18:36:00	129.31	(8:38)	208.1	(5:22)	1541
Trail running	7	8:09:40	47.29	(10:21)	76.1	(6:26)	1533
Cycling	2	7:16:00	84.76	(5:09)	136.4	(3:12)	2100
Strength	3	1:50:00
Cross training	1	45:00
Total	29	36:36:40	261.35		420.6		5174

4:02

0:00

» now

Monday Dec 31, 2018 #

Trail running 59:00 [2] 8.2 km (7:12 / km) +300m 6:05 / km

Easy run to the closest hills. Feeling a bit better.

Sunday Dec 30, 2018 #

Cycling (road) 4:02:00 [2] 82.4 km (2:56 / km) +1400m 2:42 / km
(sick)

Bike ride with Sami to La Pared and Cardon mountains. Climbed up to mountain viewpoint and then back through Cardon village. Throat still sore but otherwise feeling fine.

Saturday Dec 29, 2018 #

Trail running 55:00 [2] 10.0 km (5:30 / km) +103m 5:14 / km
(sick)

Easy run, massage, and spa :)

Friday Dec 28, 2018 #

Trail running intervals 55:00 [4] 10.4 km (5:17 / km) +40m 5:11 / km
(sick)

10x400m/1min intervals on a dirt road

Thursday Dec 27, 2018 #

Cross training (squash ) 45:00 [2]

Strength 45:00 [2]
(sick)

Wednesday Dec 26, 2018 #

Cycling (mtb) 3:14:00 [2] 54.0 km (3:36 / km) +700m 3:22 / km
(sick)

MTB ride with Sami to Faro de Punta Jandia. What a bumpy ride and horrible bike!

Tuesday Dec 25, 2018 #

Trail running hills 2:16:00 [3] 16.6 km (8:12 / km) +850m 6:31 / km
(sick)

Pico de la Zarza hike, the highest mountain of Fuerteventura.

Monday Dec 24, 2018 #

11 AM

Strength 35:00 [2]

Running 10:00 [1] 2.0 km (5:00 / km)
(sick)

5 PM

Running 54:00 [2] 8.2 km (6:35 / km) +68m 6:19 / km

Easy run on the beach

Sunday Dec 23, 2018 #

Trail running 48:00 [1] 8.0 km (6:00 / km) +61m 5:47 / km
(sick)

Barefoot running on the beach. Throat still sore but couldn't help myself anymore. Needed to get out for a jog!

Strength 30:00 [2]

Heel raises, one leg heel raises, front squats, one leg squats, lunges, dead lifts, single leg dead lifts, stair jumps, hip lifts, overhead press, side lifts, core, biceps, push ups.

Saturday Dec 22, 2018 #

Note
(sick)

Got to Gatwick (via Standsted), spent a night there, and landed today in Costa Calma, Fuerteventura. Seems like a right place to be after all mess... :)

Throat is burning. Otherwise fine. Got the most urgent job done. Feeling shit because of work but off to holiday anyway. And Gatwick is closed because of drones so my flight to G goes via Standsted. Oh yeah...

Thursday Dec 20, 2018 #

Note
(sick)

Got sick. So typical. Right in time for xmas. Throat very sore and feeling feverish.

Wednesday Dec 19, 2018 #

Running intervals 58:00 [4] 11.4 km (5:05 / km) +40m 5:00 / km

8x400m track intervals in 23-27'' with 40-50'' recoveries. Crazy short recoveries! Feeling crap and took it fairly easy. Not sure whether I should have done this all...

Tuesday Dec 18, 2018 #

Running hills 50:00 [3] 9.1 km (5:30 / km) +120m 5:09 / km

5x1,5-2min hill gentle reps with jog down recoveries in Tramore Valley park. Feeling generally low.

Monday Dec 17, 2018 #

Running 35:00 [2] 7.03 km (4:59 / km) +61m 4:46 / km

Easy run

Sunday Dec 16, 2018 #

Running long 2:11:00 [2] 25.2 km (5:12 / km) +120m 5:05 / km

Long run in the rain with the Barr's girls. Weather was really miserable and I couldn’t feel my legs or hands at the end. Would never have done it on my own.

Friday Dec 14, 2018 #

7 AM

Running tempo (BB) 46:00 [4] 9.0 km (5:07 / km) +85m 4:53 / km

5k rolling tempo run around the coastal loop. Christmas party in the evening.

Thursday Dec 13, 2018 #

Running 42:00 [2] 7.4 km (5:41 / km) +40m 5:32 / km

Easy recovery run

Wednesday Dec 12, 2018 #

7 AM

Running hills (BB) 46:00 [2] 8.3 km (5:33 / km) +80m 5:17 / km

5x20” hills and 5x20” sprints

6 PM

Running intervals 1:05:00 [4] 12.1 km (5:22 / km) +55m 5:15 / km

3x1000m track intervals with the club. 3:50, 3:48, 3:37.

Tuesday Dec 11, 2018 #

7 AM

Running (BB) 51:00 [2] 9.1 km (5:36 / km) +107m 5:18 / km

Monday Dec 10, 2018 #

Running hills 1:44:00 [3] 18.0 km (5:47 / km) +160m 5:32 / km

5x90sec hill reps with jog down recoveries in Rose Hill Upper with the Barr's. Took it fairly easy. The slope was nice too, relatively gentle and runnable. Quite a long run to do just 5x1,5min hills... ;)

Sunday Dec 9, 2018 #

Running long 1:54:00 [2] 22.53 km (5:04 / km) +110m 4:56 / km

Long run with the Barr's girls in +13C and beautiful sunshine :)

Saturday Dec 8, 2018 #

Note
(rest day)

Christmas shopping

Friday Dec 7, 2018 #

7 AM

Running (BB) 48:00 [2] 9.1 km (5:16 / km) +70m 5:05 / km

4 PM

Running intervals 1:02:00 [4] 12.1 km (5:07 / km) +110m 4:54 / km

5x1k rolling off road intervals with 2min jog recoveries on the small loop in Little Island in horrendous storm. Awesome!

Thursday Dec 6, 2018 #

7 AM

Running (BB) 50:00 [2] 9.3 km (5:23 / km) +85m 5:08 / km

Easy morning run before work

Wednesday Dec 5, 2018 #

7 AM

Running hills (BB) 50:00 [3] 8.7 km (5:45 / km) +70m 5:31 / km

Morning run incl. 6x20-30” hills + 5x100m sprints.

5 PM

Running intervals 52:00 [4] 10.2 km (5:06 / km) +75m 4:55 / km

5x1k rolling intervals with about 2min recoveries

Tuesday Dec 4, 2018 #

7 AM

Running (BB) 48:00 [2] 9.34 km (5:08 / km) +85m 4:55 / km

Morning run before work

Monday Dec 3, 2018 #

Note
(rest day)

Sunday Dec 2, 2018 #

Trail running warm up/down 40:00 [2] 6.6 km (6:04 / km) +75m 5:44 / km

Trail running tempo 20:40 [5] 5.0 km (4:08 / km) +54m 3:55 / km

Munster Intermediate Cross Country Championships. Come back to cross country after 6 years break. Had nearly forgotten how painful it is but so much fun at the same time! Rainy and muddy and awesome!

Trail running warm up/down 25:00 [2] 3.2 km (7:49 / km) +50m 7:15 / km

Saturday Dec 1, 2018 #

Trail running 51:00 [2] 8.1 km (6:18 / km)

Drills and strides at the Farm

« Earlier | Later »