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Training Log: Thompas

In the last 7 days:

activity # timemileskm+m
  Running7 4:12:48 29.14(8:40) 46.9(5:23) 1232
  Soccer1 2:00:00
  Orienteering1 36:47 4.73(7:46) 7.62(4:50) 260
  Conditioning1 12:00
  Total9 7:01:35 33.88 54.52 1492
«
2:12
0:00
TuWeThFrSaSuMo

Monday Oct 22 #

Note
(rest day)

Sunday Oct 21 #

4 PM

Running long 1:28:52 [3] 14.17 km (6:16 / km) +710m 5:01 / km
shoes: Adidas Pureboost

Saturday Oct 20 #

2 PM

Soccer 2:00:00 [3]

48 minutes of this is at intensity 5, everything else is 1 or 2. Three games of five-a-side football. We tied the first two games, but lost the quarter finals. The team we got together was a bit scrappy because of short notice, so lots of defense on my part, but didn't stop me from nabbing four goals. :) Long run to round off the week tomorrow.
10 PM

Conditioning (Core) 12:00 [3]

Friday Oct 19 #

8 PM

Running 27:05 [2] 5.81 km (4:40 / km) +128m 4:12 / km
shoes: Adidas Pureboost

A quick one with my headlamp

Thursday Oct 18 #

7 PM

Running warm up/down 12:19 [2] 2.54 km (4:51 / km) +40m 4:30 / km
shoes: VJ Irock

Warm-up to Calton Hill

Orienteering race 36:47 [4] 7.62 km (4:50 / km) +260m 4:07 / km
shoes: VJ Irock

FwtN at Calton Hill. The course setting was very well done! Enjoyed it, and it was a good effort. Good presence of mind throughout, but I ate right beforehand. Luckily cramps never set in.
8 PM

Running warm up/down 16:26 [2] 2.68 km (6:08 / km) +54m 5:34 / km
shoes: VJ Irock

Back home

Wednesday Oct 17 #

4 PM

Running 44:57 [2] 9.11 km (4:56 / km) +163m 4:32 / km
shoes: Adidas Pureboost

Good little run, enjoyed it. It's been very sunny the past few days, I'm a big fan!

Tuesday Oct 16 #

6 PM

Running warm up/down 14:11 [2] 2.8 km (5:04 / km) +35m 4:46 / km
shoes: Adidas Pureboost

down to DVC then KF

Running intervals 30:09 [4] 6.94 km (4:21 / km) +34m 4:14 / km
shoes: Adidas Pureboost

4x6 minutes w/ 90 seconds rest

Just holding my pace and making sure I benefit from the workout.
Averages:
3:42/km
3:44/km
3:45/km
4:00/km
A lot of work to do on that last one, but awareness is a step.
7 PM

Running (Strides) 4:02 [2] 0.62 km (6:30 / km)
shoes: Adidas Pureboost

Good sprints in the dark

Running warm up/down 14:47 [2] 2.23 km (6:38 / km) +68m 5:45 / km
shoes: Adidas Pureboost

back home

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