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

Training Log: Spud

In the last 7 days:

activity # timemileskm+m
  Running10 6:48:48 56.47(7:14) 90.88(4:30) 471
  Orienteering◪4 1:54:50 11.97(9:36) 19.26(5:58) 459
  Total12 8:43:38 68.44(7:39) 110.14(4:45) 930
«
1:57
0:00
MoTuWeThFrSaSu

Saturday Oct 20 #

8 AM

Running 30:00 intensity: (24:59 @1) + (2:38 @2) + (2:23 @3) 6.74 km (4:27 / km) +32m 4:21 / km
ahr:128 max:146 shoes: Nike Air Zoom Pegasus 34

Easy 30 pb, lazy Joe wouldn't get out of bed.
1 PM

Running warm up/down 16:28 intensity: (11:43 @1) + (3:12 @2) + (1:33 @3) 3.3 km (4:59 / km) +3m 4:58 / km
ahr:127 max:152 shoes: Icebug Acceleritas 4 RB9X

Orienteering◪ 13:56 intensity: (19 @1) + (9 @2) + (1:15 @3) + (11:59 @4) + (14 @5) 3.74 km (3:44 / km) +23m 3:37 / km
ahr:173 max:181 shoes: Icebug Acceleritas 4 RB9X

Sprint in to Spring 2 - 1st

Relatively easy course compared to last week but still tried to be fairly disciplined. Tricky bits in the building's but coped fairly well keeping contact. Legs a little heavy on the open running sections but going ok, nice to keep the GC lead going.

Running warm up/down 8:29 [1] 1.81 km (4:41 / km)
shoes: Icebug Acceleritas 4 RB9X

5 PM

Running 20:31 intensity: (19:03 @1) + (23 @2) + (1:05 @3) 4.14 km (4:58 / km) +12m 4:53 / km
ahr:123 max:141 shoes: Nike Air Zoom Pegasus 34

Easy with Joe along the sea.

Friday Oct 19 #

12 PM

Running warm up/down 16:37 intensity: (5:21 @1) + (9:59 @2) + (1:17 @3) 3.34 km (4:59 / km) +19m 4:50 / km
ahr:134 max:151 shoes: Nike Air Zoom Streak 5

Running 11:52 intensity: (8 @1) + (7 @2) + (2:10 @3) + (5:24 @4) + (4:03 @5) 3.81 km (3:07 / km) +33m 2:59 / km
ahr:177 max:185 shoes: Nike Air Zoom Streak 5

Today was going to be easier but Eric was heading to the Tan so decided to join him to check out what the fuss was all about. Good chance to stick a bit of a benchmark down on it but conditions weren't ideal, pushing 30degrees, windy and dry making the gravel slidy. Still, a really cool thing to have in the middle of the city. Not feeling tip top, bit tired but able to keep grinding and pleased with the time.

Running warm up/down 10:46 intensity: (6:16 @1) + (3:13 @2) + (1:17 @3) 1.9 km (5:40 / km) +18m 5:24 / km
ahr:132 max:140 shoes: Nike Air Zoom Streak 5

Thursday Oct 18 #

9 AM

Running 30:00 intensity: (5:54 @1) + (22:21 @2) + (1:45 @3) 7.01 km (4:17 / km) +39m 4:10 / km
ahr:139 max:157 shoes: Nike Air Zoom Pegasus 34

Easy 30 on the seafront, bit quicker than planned.
5 PM

Running warm up/down 22:17 intensity: (11:59 @1) + (7:31 @2) + (2:47 @3) 5.01 km (4:27 / km) +94m 4:04 / km
ahr:127 max:144 shoes: Nike Air Zoom Pegasus 34

Orienteering◪ 12:54 intensity: (1:44 @1) + (5:43 @2) + (5:12 @3) + (15 @4) 3.4 km (3:47 / km) +47m 3:33 / km
ahr:146 max:166 shoes: Nike Air Zoom Pegasus 34

Long walk for a short drink of water. Good technical session with Joe working on some skills in Royal Park, shame no one else turned up...

Running warm up/down 20:08 intensity: (16:04 @1) + (2:32 @2) + (1:32 @3) 4.06 km (4:58 / km) +19m 4:51 / km
ahr:124 max:139 shoes: Nike Air Zoom Pegasus 34

Wednesday Oct 17 #

8 AM

Running 1:14:31 [2] 15.26 km (4:53 / km) +140m 4:40 / km
shoes: Nike Air Zoom Pegasus 34

Easy pre breakfast with Joe on the Yarra. Didn't feel massively well.
1 PM

Orienteering◪ 13:00 [1] 1.5 km (8:40 / km)

Checking SiS.
6 PM

Running 30:00 intensity: (1:14 @1) + (12:06 @2) + (16:40 @3) 8.04 km (3:44 / km) +23m 3:41 / km
ahr:154 max:164 shoes: Nike Air Zoom Pegasus 34

Steady 30 on the sandy trails once I was back in Hampton. Feeling good.

Tuesday Oct 16 #

7 AM

Running 40:00 intensity: (14:50 @1) + (21:54 @2) + (3:16 @3) 8.72 km (4:35 / km) +27m 4:31 / km
ahr:135 max:150 shoes: Nike Air Zoom Pegasus 32

Easy 40 pre breakfast. Along the sea, nice twisty sandy trails.
5 PM

Running warm up/down 19:14 intensity: (13:44 @1) + (4:24 @2) + (1:06 @3) 4.18 km (4:36 / km)
ahr:128 max:159 shoes: Nike Air Zoom Pegasus 34

Running 41:49 intensity: (3:25 @1) + (9:49 @2) + (5:59 @3) + (21:02 @4) + (1:34 @5) 10.57 km (3:57 / km) +3m 3:57 / km
ahr:162 max:183 shoes: Nike Air Zoom Streak 5

Pretty hefty track session with Joe and the Keys, admittedly more than expected.
10min tempo(2mins), 200,400,600,800,1k,800,600,400,200 (200-60 recovery of 200m, 800-1k recovery 400m).
Working away on the front on my own but shifting pretty well. Aim was to sit comfy on the tempo, work up through the first half of the pyramid and negative split the second half. All went as planned, felt strong, good stuff.

Running warm up/down 16:06 intensity: (11:32 @1) + (3:15 @2) + (1:19 @3) 3.0 km (5:22 / km) +9m 5:17 / km
ahr:132 max:139 shoes: Nike Air Zoom Pegasus 34

Monday Oct 15 #

Orienteering◪ 1:15:00 [2] 10.62 km (7:04 / km) +389m 5:58 / km
shoes: Inov-8 Oroc 280 v2

« Earlier

Recent Comments

1 day ago
Sorry guys :( Next time!! 2  
more...

Reports

Search Log

 


Flag Counter

Spud's orienteering training log


Recent Weeks:

Week
Ending
Training hours by intensity
012345678910
11
Oct 21
Oct 14
Oct 7
Sep 30
Sep 23

Week
Ending
Training hours by activity
012345678910
11
Oct 21
Oct 14
Oct 7
Sep 30
Sep 23

Week
Ending
Training kilometers by activity
0102030405060708090100110120130
140
Oct 21
Oct 14
Oct 7
Sep 30
Sep 23

all weeks | months | years | as calendar