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

Training Log: acejase

In the last 7 days:

activity # timemileskm+m
  Running4 4:05:17 30.42(8:04) 48.95(5:01) 782
  Cycling4 2:33:08 15.81 25.44 282
  Stretching & Exercises3 1:00:00
  swimming1 30:00 0.43(1:08:58) 0.7(42:51)
  Total12 8:08:25 46.66 75.09 1064
  [1-5]9 7:08:25
averages - weight:75.3kg
«
2:08
0:00
FrSaSuMoTuWeTh

Tuesday Feb 20 #

Note
weight:75.6kg

4 PM

Running intervals 45:44 intensity: (22 @1) + (5:14 @2) + (19:15 @3) + (20:53 @4) 10.04 km (4:33 / km) +153m 4:14 / km
ahr:149 max:166 shoes: Nike Zoom Elite 9 Green

20min tempo, 2 min rest, 5* 30s on off on Pinnacles. Second half of 20min effort very hilly, mostly up. Well it felt like it. Best felt for a little while doing speed work.

Monday Feb 19 #

9 AM

Cycling 40:00 [1]
weight:74.6kg shoes: Trek Domane 4.3

ITW
8 PM

Cycling 35:36 intensity: (27:33 @1) + (8:00 @2) + (3 @3) 12.83 km (2:46 / km) +147m 2:37 / km
ahr:100 max:120 shoes: Trek Domane 4.3

HFW
10 PM

Stretching & Exercises 15:00 [0]

Sunday Feb 18 #

Note
weight:75.6kg

3 PM

Running long 1:40:36 intensity: (1:37 @1) + (22:31 @2) + (1:08:57 @3) + (7:31 @4) 18.01 km (5:35 / km) +490m 4:55 / km
ahr:140 max:158 shoes: Nike Pegasus Rainbow

Unfortunately my family run slot was about 3pm in the arvo on this hot day. Ran from botanic gardens round lake and up Ainslie. Then bee lined it home. It was too hot really and struggled a bit even though running with water pack.
10 PM

Stretching & Exercises 15:00 [0]

Saturday Feb 17 #

7 AM

Running warm up/down 21:56 intensity: (38 @1) + (2:05 @2) + (16:39 @3) + (2:34 @4) 5.0 km (4:23 / km)
ahr:142 max:161 shoes: Nike Lunartempo2 Grey

Something different, down to Tuggeranong Parkrun. Got there nice and early and did random warm up along course. Saw Sam who was marshalling today. Body felt pretty ordinary - lots of neural pain. Sore shoulder from swimming seems to have stirred things up.

Running race 17:52 intensity: (10 @1) + (8 @2) + (24 @3) + (5:31 @4) + (11:39 @5) 4.94 km (3:37 / km) +2m 3:37 / km
ahr:170 max:179 shoes: Nike Lunartempo2 Grey

Tuggers Parkrun. Started out pretty well feeling better than warm up. Josh Torley gone like a rocket - he ended up doing 14.47. Kept Brad in sight. Lots of little angled turns on foreshore in first part which was fun and hard to keep pace. Other side of the lake was more open and easy running and I turned around in 8.44! A good sign for out and back course although could feel I'd gone out too hard. Pushed along back through the course with lots of runners to navigate on their way out. Really feeling pinch in last k and think slacked off when looked at watch and knew I was going to break 18 regardless. Happy with 17.52! Think a fair bit attributable to course.

Running warm up/down 19:03 intensity: (1:14 @2) + (17:49 @3) 4.05 km (4:42 / km)
ahr:145 max:152 shoes: Nike Lunartempo2 Grey

Cool down w Brad. Coffee afterwards in Tuggers with Sam, Brad, partners and their kids. Good morning to do something different.
4 PM

Running 40:06 intensity: (24 @1) + (24:06 @2) + (15:36 @3) 6.92 km (5:48 / km) +136m 5:17 / km
ahr:133 max:149 shoes: New Balance Blue ones

Was considering recovery jog when Seargent Frogga said he was heading out for a pre nightshift blob. We blobbed our way round gossan hill and surrounds
10 PM

Stretching & Exercises 30:00 [0]

Friday Feb 16 #

6 AM

swimming 30:00 [1] 0.7 km (42:51 / km)

Hmmm shoulder a bit sore. A swimming injury? surely not.
9 AM

Cycling 40:00 [1]
shoes: Trek Domane 4.3

Put backpack on to ride to work and left shoulder went ouch big time. A swimming injury!!! Neural pain all day round shoulder. Not too bad but new for me!
6 PM

Cycling 37:32 intensity: (25:19 @1) + (12:12 @2) + (1 @3) 12.61 km (2:59 / km) +136m 2:49 / km
ahr:103 max:123 shoes: Trek Domane 4.3

HFW. still warm!

« Earlier

Recent Comments

7+ days ago
But why??? 2  
Intimidated 2  
and now it feel good? 3  
more...

Reports

Search Log



Recent Weeks:

Week
Ending
Training hours by intensity
0123456789
10
Feb 25
Feb 18
Feb 11
Feb 4
Jan 28

Week
Ending
Training hours by activity
0123456789
10
Feb 25
Feb 18
Feb 11
Feb 4
Jan 28

Week
Ending
Training kilometers by activity
0102030405060708090
100
Feb 25
Feb 18
Feb 11
Feb 4
Jan 28

all weeks | months | years | as calendar