Attackpoint - performance and training tools for orienteering athletes

Training Log: RichT

In the last 7 days:

activity

time

miles

Run

3:02:06

14.16

(12:52)

22.79

(7:59)

Core

1:20:00

Swim

1:05:00

Total

5:27:06

14.16

22.79

1:49

0:00

Thursday Sep 21 #

9 AM

Run 49:27 [2] 2.6 mi (19:01 / mi)
ahr:112 max:132

Run around Roudsea picking up kites from yesterday.

11 AM

Note

Sports massage with Dave Jackson.

1 PM

Core 1:00:00 [1]

Pilates with Clare.

Wednesday Sep 20 #

8 AM

Swim 30:00 [3]

Ulverston Pool 25m.
8cr(pb); 8cr; 8cr(pb); 8cr; 8cr(pb); 2br. 1050m. Pool quiet - one other in lane.

12 PM

Run tempo 34:10 [3] 3.55 mi (9:37 / mi)
ahr:134 max:166 shoes: Hoka road

Meant to be an easy run, but having cut through to top of canal tried to keep reasonable cadence which meant working quiet hard. Stopped near end of Ropewalk on warm, humid day. 164spm.

Mile Splits -
10:26 (113ave, 133max, 164spm)
9:27 (137ave, 147max, 164spm)
9:14 (146ave, 149max, 165spm)
5:01 (152ave, 161max, 166spm) - 0.55mile

Run warm up/down 9:34 [2] 0.74 mi (12:56 / mi)
ahr:134 max:151 shoes: Hoka road

1 PM

Core 20:00 [2]

band exercises, stationary lunge(10 each leg), kayak(20), plank(1min), stationary lunge(10 each leg), squats(20), side plank(45secs each arm), deltoid raise(20), squats(20), Bulgarian single leg squats.