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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rpwhite

In the 31 days ending May 31, 2021:

activity # timemileskm+mload
  Running12 7:15:47 44.38(9:49) 71.42(6:06) 8421051.9
  Strength & Conditioning9 4:38:42163.5
  Trail/hill Running2 2:20:47 10.27(13:42) 16.53(8:31) 513271.4
  Cycling3 1:57:01 17.32(6:45) 27.87(4:12) 207173.1
  Orienteering3 1:23:16 9.35(8:54) 15.05(5:32) 164241.1
  Total28 17:35:33 81.32 130.87 17251901.1
  [1-5]28 13:55:57

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Monday May 31, 2021 #

7 PM

Running 25:56 intensity: (13 @0) + (2:16 @1) + (22:39 @2) + (48 @3) 4.1 km (6:20 / km) +46m 6:00 / km
ahr:124 max:135 shoes: Saucony Triumph ISO 5

Easy Queen’s Park loop with Alison

Sunday May 30, 2021 #

12 PM

Running 40:11 intensity: (12 @0) + (26 @1) + (22:25 @2) + (17:08 @3) 6.23 km (6:27 / km) +105m 5:57 / km
ahr:132 max:151 shoes: Saucony Triumph ISO 5

Linn Park with Alison

Saturday May 29, 2021 #

Event: Sprint Scotland Race 1/2
 
4 PM

Cycling 39:30 intensity: (8:56 @0) + (20:04 @1) + (6:36 @2) + (3:54 @3) 9.57 km (4:08 / km) +66m 3:59 / km
ahr:104 max:149 shoes: (Bike) Scott Speedster

To the west end
10 PM

Cycling 33:43 intensity: (1:34 @0) + (10:08 @1) + (17:10 @2) + (4:09 @3) + (38 @4) + (4 @5) 8.41 km (4:01 / km) +63m 3:52 / km
ahr:118 max:176

And back… on a different bike as I got a puncture

Friday May 28, 2021 #

5 PM

Running 50:14 intensity: (15 @0) + (15 @1) + (6:52 @2) + (39:10 @3) + (3:42 @4) 10.58 km (4:45 / km) +66m 4:36 / km
ahr:142 max:158 shoes: Adidas Boston 8 #2

Solo run while Alison recovers from her first vaccine. 10km reasonably comfortable and felt good.

Wednesday May 26, 2021 #

5 PM

Running 33:16 intensity: (32 @0) + (3:18 @1) + (20:53 @2) + (8:33 @3) 5.27 km (6:19 / km) +72m 5:55 / km
ahr:125 max:147 shoes: Saucony Triumph ISO 5

Linn Park for the first time in a while.

Tuesday May 25, 2021 #

7 PM

Strength & Conditioning 30:00 intensity: (13:49 @0) + (9:52 @1) + (4:54 @2) + (1:25 @3)
ahr:100 max:145

Monday May 24, 2021 #

12 PM

Trail/hill Running 35:20 intensity: (52 @1) + (24:47 @2) + (9:41 @3) 6.13 km (5:46 / km) +48m 5:33 / km
ahr:130 max:146 shoes: Inov-8 X-Talon 230

This was fun seeing the windmills!

Running 45:23 intensity: (17:09 @0) + (24:30 @1) + (3:44 @3) 4.47 km (10:10 / km) +61m 9:31 / km
ahr:97 max:113 shoes: Inov-8 X-Talon 230

Sunday May 23, 2021 #

7 PM

Strength & Conditioning 30:11 intensity: (21:58 @0) + (7:01 @1) + (1:12 @3)
ahr:89 max:113

Saturday May 22, 2021 #

4 PM

Orienteering 39:09 intensity: (11:14 @2) + (20:49 @3) + (7:02 @4) + (4 @5) 5.4 km (7:15 / km) +64m 6:51 / km
ahr:141 max:173 shoes: Inov-8 X-Talon 230

Cathkin Braes on an old map, some permanent controls, some that would normally have been put out but are not. Navigation mostly ok but a couple of wobbles.

Thursday May 20, 2021 #

6 PM

Strength & Conditioning 30:00 intensity: (5:46 @0) + (20:29 @1) + (2:50 @2) + (55 @3)
ahr:103 max:133

Wednesday May 19, 2021 #

7 PM

Running 31:14 intensity: (13 @0) + (9 @1) + (21:07 @2) + (9:45 @3) 5.01 km (6:14 / km) +79m 5:47 / km
ahr:131 max:146 shoes: Saucony Triumph ISO 5

Tuesday May 18, 2021 #

6 PM

Strength & Conditioning 30:30 intensity: (25:03 @0) + (4:00 @1) + (47 @2) + (40 @3)
ahr:77 max:127

Monday May 17, 2021 #

6 PM

Running 33:02 intensity: (9 @0) + (1:06 @1) + (23:22 @2) + (8:25 @3) 5.33 km (6:12 / km) +79m 5:46 / km
ahr:128 max:146 shoes: Saucony Triumph ISO 5

Heavy legs. Nice run with Alison.

Sunday May 16, 2021 #

4 PM

Running 46:44 intensity: (14 @1) + (47 @2) + (6:17 @3) + (38:37 @4) + (49 @5) 10.02 km (4:40 / km) +74m 4:30 / km
ahr:162 max:174 shoes: Adidas Boston 8 #2

First solo run in a while. Decided to make sure I could still run 10km. Sunny day so was nice out.

Saturday May 15, 2021 #

2 PM

Trail/hill Running 1:45:27 intensity: (14:46 @0) + (30:20 @1) + (22:13 @2) + (35:22 @3) + (2:46 @4) 10.4 km (10:09 / km) +465m 8:17 / km
ahr:119 max:167 shoes: Inov-8 X-Talon 230

Escape to the hills! Lovely day out, some running, some walking with splits for each.

Thursday May 13, 2021 #

5 PM

Strength & Conditioning 30:00 intensity: (3:26 @0) + (15:22 @1) + (6:40 @2) + (4:24 @3) + (8 @4)
ahr:112 max:157

Wednesday May 12, 2021 #

6 PM

Orienteering 20:10 intensity: (21 @0) + (1:11 @1) + (7:58 @2) + (10:40 @3) 5.05 km (4:00 / km) +9m 3:58 / km
ahr:131 max:153 shoes: Inov-8 X-Talon 230

Postbox-o from Kings park. Picked the 20 minute time and ran fast, legs are suffering for it now. Assumed we were in the park so wrong shoe choice as well. But it was lovely and sunny and good fun!

Tuesday May 11, 2021 #

8 PM

Strength & Conditioning 30:00 intensity: (13:28 @0) + (8:06 @1) + (5:26 @2) + (3:00 @3)
ahr:100 max:145

Monday May 10, 2021 #

6 PM

Running 30:03 intensity: (25 @0) + (27 @1) + (21:16 @2) + (7:55 @3) 4.75 km (6:20 / km) +74m 5:52 / km
ahr:129 max:145 shoes: Saucony Triumph ISO 5

Saturday May 8, 2021 #

11 AM

Cycling 43:48 intensity: (4:22 @0) + (14:48 @1) + (20:18 @2) + (4:20 @3) 9.9 km (4:25 / km) +78m 4:15 / km
ahr:114 max:143 shoes: (Bike) Scott Speedster

Cycled into town and back to get pancakes for lunch and go to a bookstore, guitar store and lush for the first time in ages. Not great weather but that made it a bit quieter.
6 PM

Running 30:03 intensity: (8 @1) + (10:38 @2) + (11:21 @3) + (7:56 @4) 4.96 km (6:03 / km) +46m 5:47 / km
ahr:141 max:168 shoes: Saucony Triumph ISO 5

Friday May 7, 2021 #

8 PM

Strength & Conditioning 30:01 intensity: (24:56 @0) + (4:32 @1) + (33 @3)
ahr:84 max:108

Wednesday May 5, 2021 #

6 PM

Orienteering 23:57 intensity: (43 @2) + (15:45 @3) + (7:29 @4) 4.6 km (5:13 / km) +90m 4:45 / km
ahr:150 max:161 shoes: Inov-8 X-Talon 230

Queen’s Park orienteering course with STAG. Amazing to do some oing and have a map! Good fun but was running too fast!

Tuesday May 4, 2021 #

6 PM

Strength & Conditioning 30:00 intensity: (26:08 @0) + (2:27 @1) + (53 @2) + (32 @3)
ahr:78 max:137

Monday May 3, 2021 #

6 PM

Running 30:02 intensity: (9 @0) + (12 @1) + (3:54 @2) + (21:56 @3) + (3:51 @4) 4.83 km (6:13 / km) +39m 5:59 / km
ahr:142 max:161 shoes: Saucony Triumph ISO 5

Sunday May 2, 2021 #

6 PM

Strength & Conditioning 38:00 intensity: (30:13 @0) + (6:11 @1) + (53 @2) + (43 @3)
ahr:88 max:132

Saturday May 1, 2021 #

5 PM

Running 39:39 intensity: (5:33 @0) + (2:56 @1) + (11:40 @2) + (18:43 @3) + (47 @4) 5.88 km (6:44 / km) +100m 6:13 / km
ahr:125 max:165

C25km week 9 run 3
The final one! Alison has done a really good job of sticking to this plan and not getting too excited. It’s been good to keep our running under control and not get injured.

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