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

Training Log Archive: Rich

In the 7 days ending Jun 8, 2014:

activity # timemileskm+m
  Running12 10:03:16 80.35(7:30) 129.31(4:40) 1201
  Strength and Conditioning3 1:51:45
  Total13 11:55:01 80.35 129.31 1201
  [1-5]13 11:43:42
averages - sleep:7.3 weight:65kg

«»
2:25
0:00
» now
MoTuWeThFrSaSu

Sunday Jun 8, 2014 #

5 PM

Running 1:17:41 intensity: (4:37 @1) + (34:44 @2) + (33:51 @3) + (29 @4) + (4:00 @5) 16.51 km (4:42 / km) +100m 4:34 / km
ahr:140 max:162 slept:8.5 weight:64.9kg shoes: Skechers Go Run 3

A steady run with two sets of 10 x ~12s hill reps. With WU/WD. Could hear thunder and darkening clouds in the distance from the start but it held off until I was making my way back from Kindmills res. Way running in the opposite direction to the thunderstorm so only got binned on for around 5mins. Stopped just after that to wring my vest out and then the sun came back out to warm me back up and dry me out.

Saturday Jun 7, 2014 #

8 AM

Running long 1:51:29 intensity: (5 @0) + (1:55 @1) + (1:04:07 @2) + (34:21 @3) + (10:41 @4) + (20 @5) 22.64 km (4:56 / km) +329m 4:35 / km
ahr:143 max:184 slept:9.0 weight:65kg shoes: Inov8 Trailroc 245

Heavy legs, heavy mud and heavy vegetation so pretty slow pace.

Friday Jun 6, 2014 #

6 AM

Strength and Conditioning 33:00 [1]
slept:4.5 weight:65kg shoes: Inov8 F-lite 195

6 PM

Running 24:23 intensity: (10:23 @1) + (14:00 @2) 4.76 km (5:07 / km) +30m 4:58 / km
ahr:131 max:142 shoes: Inov8 Road-X 255

Thursday Jun 5, 2014 #

1 PM

Running 31:50 intensity: (11:53 @1) + (19:57 @2) 6.66 km (4:47 / km) +18m 4:43 / km
ahr:129 max:140 shoes: Inov8 Road-X 233

Easy jog around the meadows.
6 PM

Running warm up/down 13:43 intensity: (1:45 @1) + (6:39 @2) + (4:52 @3) + (27 @4) 2.88 km (4:45 / km) +5m 4:43 / km
ahr:136 max:161 shoes: Inov8 Road-X 255

Running intervals 39:35 intensity: (13:50 @1) + (25:45 @4) 9.65 km (4:06 / km) +46m 4:00 / km
ahr:152 max:172 shoes: Inov8 Road-X 255

5 x 1 mile 10km pace times between 5:07-5:11

Running warm up/down 11:59 intensity: (4:47 @1) + (7:12 @2) 2.21 km (5:26 / km) +16m 5:14 / km
ahr:129 max:134 shoes: Inov8 Road-X 255

Wednesday Jun 4, 2014 #

6 AM

Strength and Conditioning 38:31 intensity: (30:50 @1) + (7:20 @2) + (9 @3) + (10 @4) + (2 @5)
ahr:113 max:179 shoes: Skechers Go Run 3

Running 8:46 intensity: (4:44 @2) + (4:02 @3) 1.94 km (4:32 / km) +23m 4:16 / km
ahr:140 max:150 shoes: Skechers Go Run 3

ITW
12 PM

Running 47:24 intensity: (41:55 @3) + (5:29 @4) 11.64 km (4:04 / km) +14m 4:03 / km
ahr:150 max:169 shoes: Skechers Go Run 3

Honest lunch time around the waterways.
5 PM

Running 50:48 intensity: (3:26 @1) + (17:23 @2) + (29:59 @3) 10.48 km (4:51 / km) +228m 4:22 / km
ahr:143 max:152 shoes: Skechers Go Run 3

Easy home from Newstead station. Torrential rain from 15 mins in.

Tuesday Jun 3, 2014 #

6 AM

Running 36:30 intensity: (32:27 @2) + (4:03 @3) 7.71 km (4:44 / km) +46m 4:36 / km
ahr:137 max:157 shoes: Adidas Adizero Adios 2 (2)

Recovery loop and ITW. Started with very heavy legs but improved markedly.
5 PM

Running 10:20 [2] 2.01 km (5:08 / km) +175m 3:35 / km
ahr:132 max:142 shoes: Adidas Adizero Adios 2 (2)

Running warm up/down 13:37 [2] 2.79 km (4:53 / km) +5m 4:50 / km
ahr:132 max:151 shoes: Inov8 Road-X 255

Running intervals 28:16 intensity: (11:14 @0) + (17:02 @5) 6.28 km (4:30 / km) +1m 4:30 / km
ahr:150 max:176 shoes: Inov8 Road-X 255

Harriers

4 x 1km (2mins) 400m (1min)

Negative splits all the way in the 1kms was pleasing

1kms: 3:09, 3:08, 3:06, 3:05
400m: 70s, 68s, 69s, 67s

Running warm up/down 13:33 [2] 2.75 km (4:56 / km)
ahr:132 max:139 shoes: Inov8 Road-X 255

Monday Jun 2, 2014 #

6 AM

Strength and Conditioning 40:14 intensity: (23:30 @1) + (13:24 @2) + (3:20 @3)
ahr:119 max:153 shoes: Skechers Go Run 3

Running 31:00 intensity: (2:04 @1) + (17:30 @2) + (11:26 @3) 6.47 km (4:47 / km) +54m 4:36 / km
ahr:140 max:149 shoes: Skechers Go Run 3

Recovery run out to Sutton Lawn after a circuits session.
7 PM

Running 52:22 intensity: (17:26 @2) + (34:56 @3) 11.94 km (4:23 / km) +111m 4:11 / km
ahr:145 max:159 shoes: Skechers Go Run 3

Once back from a return trip to London. Got stuck in thick rape crop field at one point and had to turn back and go an alternative route. Feeling increasing decent as the run went on.

« Earlier | Later »