Attackpoint - performance and training tools for orienteering athletes

Training Log: rrgoing

In the last 7 days:

activity

time

miles

Run

1:51:47

15.76

(7:06)

25.36

(4:24)

417

Gym

2:10

Total

1:53:57

15.76

25.36

417

1:22

0:00

Wednesday Nov 13 #

Note

Intervals were hard on two hills extended the first on second round

10 AM

Run (Hill intervals ) 20 [5] 6.0 km (3 / km) +300m 3 / km

Took Ned for hill intervals instead of our usual steady run ,and he is on holiday
So did 2 groups of 4 up hill in badby woods from four angles in all one hour with big hill to start,998 feet on neds phone

2 PM

Gym 20 [2]

Easy gym helping legs

Tuesday Nov 12 #

1 PM

Gym 30 [3]

As per other note

2 PM

Run 10 [5] 1.0 km (10 / km)

Gym ,static weights ,planks ,hamstring exercises and 5 1 minute reps first at 5 mins a km then 4-40,4-30 ,4-15 4-00 hamstring fine vague ache in left lower calf ,after yesterday feeling so ill after run ,my heart stress high intensity easy session

Monday Nov 11 #

10 AM

Run 1:21:54 [3] 12.16 km (6:44 / km) +117m 6:26 / km

Cold but sunny run out of weedon along canal ,round by brockhall and back ,felt the last 3 km ,went along pocket park to start instead of straight out

2 PM

Gym 20 [3]

Gym work light weights 5 mins spin bike to get run out of legs

Sunday Nov 10 #

9 AM

Run 29:13 [4] 5.2 km (5:37 / km)

Had to change plan so short run ,on a clear day ,found working too hard at school so last km slower 5-21 ,5-57 6-00 5-40 5-30 ,legs heavy from cross trainer ,and right knee slightly sore ?