Attackpoint - performance and training tools for orienteering athletes

Training Log: rrgoing

In the last 7 days:

activity	#	time	miles		km		+m
Run	3	1:45:06	9.0	(11:40)	14.49	(7:15)	239
Gym	2	40:00
Stair machine	1	5:00	0.62	(8:03)	1.0	(5:00)	50
Spinning	1	5:00	0.62	(8:03)	1.0	(5:00)
Total	5	2:35:06	10.25		16.49		289

1:00

0:00

Tuesday Apr 23 #

Stair machine 5:00 [3] 1.0 km (5:00 / km) +50m 4:00 / km

Up to level 8 5 mins

Spinning 5:00 [3] 1.0 km (5:00 / km)

Spinning

9 AM

Gym 20:00 [1]

Increased weights on all machines a little he 3/8 on each

Monday Apr 22 #

11 AM

Run 1:00:00 [3] 6.45 km (9:18 / km) +136m 8:25 / km

Bluebell woods in Badby not quite fully out but still a great show
Jogged with Megan weather awful again heavy rain

Sunday Apr 21 #

2 PM

Run 16:10 [5] 3.02 km (5:21 / km)

Gym session, speeded up much to my surprise at 4-40 did 20 secs reps to start then 30 secs then a couple of 1 minutes to get to 3 km

Gym 20:00 [1]

Trying 3/8 reps on robs suggestion

Saturday Apr 20 #

Run race 28:56 [5] 5.02 km (5:46 / km) +103m 5:14 / km

So after a long layoff do a park run , know it’s going to be a bad time , but Rob goes with me to the lovely Sherwood Pines park run one lap which is great but I thought was going to be flat but soon realise it’s not and get stuffed in the long hill which seems like 2 km uphill , loose loads of time there worst time ever by a minute excuses would be think we were ill yesterday unduly tired , not run continuously for months , hilly course , legs been bad for months ,did run slowly as well , strangely enjoyed it
but depressed about falling off cliff in terms of park run times
Anyway means can do more and just aim to stay under 29 mins !?