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Training Log: Trevail

In the last 7 days:

activity # timemileskm+m
  Running8 4:09:42 24.83(10:03) 39.96(6:15) 870
  S & C1 1:00:00
  Orienteering1 22:13 1.48(15:01) 2.38(9:20) 47
  Total10 5:31:55 26.31 42.34 917
averages - weight:75.6kg
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Thursday Jan 18 #

11 AM

Running 58:46 [3] 8.61 km (6:50 / km) +289m 5:51 / km
ahr:138 max:157 weight:75.6kg shoes: Inov8 Xtalons 212 15

Scolty: Hilly run to top then to saddle and on to the trail just past the wall on Goach.

Wednesday Jan 17 #

S & C 1:00:00 [3]

11 AM

Running 34:47 [1] 5.16 km (6:44 / km) +115m 6:04 / km
ahr:126 max:142 weight:75.6kg shoes: Inov8 Xtalons 212 15

Scolty 5K 1. Recovery run after intervals last night

Tuesday Jan 16 #

Note

Walk to top of hill at Sluie with Julia. about 5.5k in about 70 minutes.
7 PM

Running warm up/down 19:14 [3] 3.24 km (5:56 / km) +11m 5:50 / km
ahr:129 max:145 weight:76kg shoes: Adidas Kanadia TR7

Extended warm-up with some sprints mixed-in.
8 PM

Running intervals 22:11 [5] 5.18 km (4:17 / km) +30m 4:10 / km
ahr:156 max:175 shoes: Adidas Kanadia TR7

Intervals 3xsets. Each set was once to church, rest once to far corner.
9 PM

Running warm up/down 11:37 [2] 1.77 km (6:34 / km) +9m 6:24 / km
ahr:139 max:145 shoes: Adidas Kanadia TR7

WD run back

Monday Jan 15 #

10 AM

Note

4.5km, 1 hour walk up Tom's Cairn from the Monument with Julia. Nice morning for it.
12 PM

Running 37:54 [3] 5.69 km (6:40 / km) +197m 5:41 / km
ahr:136 max:154 weight:75kg shoes: Inov8 Xtalons 212 15

Scolty to top via middle route, back down to saddle on return. First hill run of the year and about time. My hill climbing muscles told me that they have been neglected. Will try to include a couple of these a week and gradually get longer, too.

Sunday Jan 14 #

9 AM

Orienteering 22:13 [1] 2.38 km (9:20 / km) +47m 8:30 / km
shoes: Inov8 Xtalons 212 15

Putting controls out.
1 PM

Running 33:27 [2] 5.18 km (6:27 / km) +113m 5:49 / km
ahr:130 max:144 weight:76.2kg shoes: Adidas Kanadia TR7

Scolty 5k loop 1. A bit tired after this morning's training so very easy.

Saturday Jan 13 #

10 AM

Running 31:46 [2] 5.13 km (6:12 / km) +106m 5:37 / km
ahr:135 max:148 weight:75.3kg shoes: Adidas Kanadia TR7

Scolty 5k loop1 rev

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