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

Training Log Archive: Thompass

In the 30 days ending Apr 30, 2020:

activity # timemileskm+mload
  Running23 19:48:39 140.64(8:27) 226.33(5:15) 3636782.0
  Cross Training14 16:27:20385.3
  Strength13 10:50:00
  Total46 47:05:59 140.64 226.33 36361167.3
  [1-5]33 36:15:59

«»
2:19
0:00
» now
WeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeTh

Thursday Apr 30, 2020 #

12 PM

Cross Training 1:46:13 intensity: (35:39 @1) + (1:09:59 @2) + (35 @3)
ahr:130 max:158

40,547km, 396,9m climb

Roads were looking slick near Buttermere and I didn't fancy the big descent in wet conditions so called it and turned around. It'll still be there on a sunny day.

Wednesday Apr 29, 2020 #

11 AM

Running 40:00 intensity: (4:00 @1) + (25:48 @2) + (9:44 @3) + (28 @4) 7.43 km (5:23 / km) +141m 4:55 / km
ahr:145 max:172 shoes: Asics GT-2000 7

perfectly fine at the beginning, maybe a few question marks between 10 and 20 minutes but then fine for the rest. Feeling pretty good about things though.
5 PM

Strength 1:00:00 [0]

Tuesday Apr 28, 2020 #

8 AM

Note

Woke up physically pretty sore, big stretching session yesterday didn't seem to work the treat I wanted. Some of the morning is getting put aside for rehab exercises.
11 AM

Cross Training 16:54 intensity: (11:00 @1) + (5:41 @2) + (9 @3) + (4 @4)
ahr:122 max:169

2,992km, 21,7m climb

Warm-up, nice and low gear

Cross Training 40:48 intensity: (17:19 @1) + (18:22 @2) + (5:03 @3) + (4 @4)
ahr:133 max:166

18,757km, 165,1m climb

4x the tempo loop, intersection before the climb starts is blind so always v slow there but the tricky stuff is non-stop so no problem. Fourth one felt difficult, so went well I think.

Monday Apr 27, 2020 #

8 AM

Running 35:37 intensity: (2:26 @1) + (30:15 @2) + (2:45 @3) + (11 @4) 6.56 km (5:26 / km) +58m 5:12 / km
ahr:141 max:166 shoes: Asics GT-2000 7

Quite a nice run, no contacts or glasses so just a bit blurry but I can handle it for a few days. Shin was miles better.
5 PM

Strength 1:00:00 [0]

Core, 5:20 plank, nice

Sunday Apr 26, 2020 #

11 AM

Cross Training 2:16:35 intensity: (37:14 @1) + (1:15:30 @2) + (20:36 @3) + (3:15 @4)
ahr:137 max:176

49.208km, 680.0m

Felt easy until the climb up the pass, completely grim, and legs started suffering a bit on the way back around Lorton. Good cycle.

Missing a few minutes from stopping my watch.

Saturday Apr 25, 2020 #

11 AM

Running 49:53 intensity: (1:04 @1) + (13:41 @2) + (26:24 @3) + (8:20 @4) + (24 @5) 10.2 km (4:53 / km) +68m 4:44 / km
ahr:155 max:192 shoes: Asics GT-2000 7

To the grassy field hoping it was sheepless and it was, perfect. 300m loop, went for 3min reps until around 40 mins running total. Legs and heartrate did not support the first two reps so I slowed it down. I'm sure I'll be able to bring it back to two weeks ago with no problems, there's no shortage of time.

Injury feeling good, no pain, unrelated twinge on front of shin but went away after a minute of warm-up, probably nothing and hyperaware of anything. Was nervous at the beginning, could feel a slight difference between my left and right leg where the injury was/is, but it went away even as I was looking for it. Unnoticeable on reps.

Planting, left was striking further back than right, tried to force it to adjust and mid-strike but found it didn't quite feel comfortable/strong enough, may need to do some strengthening there.

Plan tomorrow is a run sandwiched by cycles.

Friday Apr 24, 2020 #

4 PM

Cross Training 33:01 intensity: (18:39 @1) + (14:22 @2)
ahr:123 max:151

13.14km, 152.4m climb
5 PM

Strength 1:00:00 [0]

Thursday Apr 23, 2020 #

11 AM

Cross Training 35:32 intensity: (32:36 @1) + (2:56 @2)
ahr:113 max:137

10.555km, 215.3m climb

Running 30:49 intensity: (24:33 @1) + (6:15 @2) + (1 @3) 5.12 km (6:01 / km) +239m 4:53 / km
ahr:116 max:148 shoes: Asics GT-2000 7

Nice to be on feet, shin pain is more or less gone? Hard to tell when you're hyperaware of it. Nothing changing in the plan though. Calves absolutely burning though.

Cross Training 43:40 intensity: (20:03 @1) + (22:58 @2) + (39 @3)
ahr:128 max:160

14.854km, 191.6m climb

The brakes that have been inconveniently bad have become functionally a mobile death trap. Checked to see if we could tighten the brakes before running, which resulted in the most terrifying bike ride of my life. Didn't do the full time I planned to do today but that was mentally taxing so calling it here.

Wednesday Apr 22, 2020 #

8 AM

Cross Training 39:18 intensity: (33:45 @1) + (2:58 @2) + (2:31 @3) + (4 @4)
ahr:110 max:168

13.553km, 151.0m climb

easy morning cycle

pretty tired when I woke up
4 PM

Cross Training 39:29 intensity: (28:20 @1) + (11:02 @2) + (7 @3)
ahr:114 max:153

14.479km, 167.2m climb

easy afternoon cycle
5 PM

Strength 45:00 [0]

Felt horrible, struggled my way to a 3:35 plank but used a lot of my remaining energy there

Tuesday Apr 21, 2020 #

11 AM

Cross Training 59:53 intensity: (9:37 @1) + (44:10 @2) + (6:06 @3)
ahr:140 max:160

28,239km, 247,6m climb

6x the tempo loop, fifth and sixth were pretty grim but got through, quite tired

Cross Training 6:35 intensity: (3:29 @1) + (3:06 @2)
ahr:120 max:147

1,333km, 18,9m climb

Monday Apr 20, 2020 #

8 AM

Running 35:27 intensity: (4:24 @1) + (11:57 @2) + (5:06 @3) + (14:00 @4) 6.38 km (5:33 / km) +140m 5:00 / km
ahr:152 max:174 shoes: Asics GT-2000 7

Easy run, started out more or less alright, could still feel the dull ache but not as bad as Thursday, it flared a bit more around 25 mins but still not as bad as last week then calmed down again.
5 PM

Strength 50:00 [0]

Sunday Apr 19, 2020 #

3 PM

Cross Training 2:19:55 intensity: (1:39:26 @1) + (38:25 @2) + (2:04 @3)
ahr:107 max:164

45.9km (19.7 kph), 743.0m climb

Along the national cycle network past Binsey, got on an off-road track and hands started aching from the extensive braking going on, not a lot of braking for the amount of force you put into it. Got some nice pics in on the beautiful day, think I'll push it a bit longer on the next longer cycle. Stopped at the Spud household but did not see anyone except for Roger mowing the lawn so I went along on my merry way.

Saturday Apr 18, 2020 #

11 AM

Cross Training 1:14:04 intensity: (46:27 @1) + (27:12 @2) + (25 @3)
ahr:120 max:164

23.264km, 372.6m climb

5x hill reps, about 5:30 each, fifth one was getting hard, some sheep ran over to the fence and starting bahing at me, rude

Friday Apr 17, 2020 #

8 AM

Cross Training 32:56 intensity: (12:27 @1) + (16:16 @2) + (4:10 @3) + (3 @4)
ahr:129 max:167

13,036km and 150,9m

Ideally I run easy runs next week so won't have to find a slightly longer cycling route for easy spins but might look anyway.
5 PM

Strength 50:00 [0]

Thursday Apr 16, 2020 #

11 AM

Running 37:41 intensity: (10:43 @1) + (11:00 @2) + (2:43 @3) + (13:15 @4) 7.25 km (5:12 / km) +96m 4:53 / km
ahr:146 max:181 shoes: Asics GT-2000 7

a bit with Dan then decided to go home

Cross Training 1:26:18 intensity: (32:41 @1) + (29:46 @2) + (23:10 @3) + (41 @4)
ahr:135 max:178

31.608km, 502.3m climb

Out and back to Whinlatter, enjoyable, lots against the wind on the way uphill, some roadbiker came flying past me lol.

Wednesday Apr 15, 2020 #

8 AM

Running 33:04 intensity: (16:01 @1) + (15:03 @2) + (2:00 @3) 6.21 km (5:19 / km) +92m 4:57 / km
ahr:131 max:163 shoes: Asics GT-2000 7

Really fancied doing only a part of two different routes
4 PM

Running 34:32 intensity: (3:30 @1) + (27:44 @2) + (3:01 @3) + (17 @4) 6.16 km (5:36 / km) +121m 5:06 / km
ahr:139 max:175

5 PM

Strength 50:00 [0]

With Spender for the first 0 then he had to go back so rest solo. First zoom call by myself for over 3 weeks.

Tuesday Apr 14, 2020 #

11 AM

Cross Training 28:42 intensity: (28:39 @1) + (3 @2)
ahr:111 max:132

10,191 km, 73,5m climb

Running 15:01 [1] 2.95 km (5:06 / km) +3m 5:04 / km
ahr:120 max:129 shoes: Asics GT-2000 7

Running 28:01 intensity: (1:52 @1) + (4:51 @2) + (5:03 @3) + (15:42 @4) + (33 @5) 7.28 km (3:51 / km)
ahr:158 max:191 shoes: Asics GT-2000 7

3x8 mins

Nice wind on the way back, much more enjoyable. Think we're revisiting some threshold sessions since competitions are so far away. It was nice not to be on the loop from Bridekirk, although the ride back was a gurn.

Running 24:27 intensity: (12:27 @2) + (11:06 @3) + (54 @4) 4.16 km (5:52 / km)
ahr:152 max:171 shoes: Asics GT-2000 7

Strides then cd, turning into the wind to get back the bikes was a sore reminder.

Cross Training 37:23 intensity: (15:41 @1) + (20:40 @2) + (1:02 @3)
ahr:132 max:158

10,209km, 179,7m climb

Monday Apr 13, 2020 #

8 AM

Running 34:13 intensity: (3:04 @1) + (16:21 @2) + (11:30 @3) + (3:18 @4) 6.29 km (5:26 / km) +141m 4:54 / km
ahr:150 max:170 shoes: Asics GT-2000 7

5 PM

Strength 1:00:00 [0]

3 sets upped from usual 2, 3:17 plank

Sunday Apr 12, 2020 #

11 AM

Running 1:39:31 intensity: (5:56 @1) + (1:20:11 @2) + (13:09 @3) + (15 @4) 19.19 km (5:11 / km) +291m 4:49 / km
ahr:143 max:167 shoes: Asics GT-2000 7

Nice one today, shin niggle feeling better I was nervous for maybe 10 minutes but fine after.

Saturday Apr 11, 2020 #

11 AM

Running 15:46 intensity: (12:10 @1) + (3:23 @2) + (13 @3) 2.95 km (5:20 / km) +22m 5:09 / km
ahr:125 max:157 shoes: Asics GT-2000 7

Cross Training 30:04 intensity: (29:43 @1) + (21 @2)
ahr:112 max:133

14.16 km 28.2 kph
213m climb

Had loads of nervous energy about my shin and tempo on road so decided to cycle. Legs feel worked, heart doesn't, pretty expected. Ideally intervals go as intended on Tuesday.

Running 16:14 intensity: (4:45 @1) + (11:19 @2) + (10 @3) 2.81 km (5:46 / km) +43m 5:22 / km
ahr:131 max:156 shoes: Asics GT-2000 7

Friday Apr 10, 2020 #

8 AM

Running 33:42 intensity: (1:21 @1) + (17:29 @2) + (1:09 @3) + (13:43 @4) 6.24 km (5:24 / km) +140m 4:51 / km
ahr:152 max:178 shoes: Asics GT-2000 7

5 PM

Strength 45:00 [0]

last of the two sets, 3:30 plank

Thursday Apr 9, 2020 #

11 AM

Running 1:31:00 intensity: (3:12 @1) + (1:21:30 @2) + (4:53 @3) + (1:25 @4) 18.61 km (4:53 / km) +209m 4:38 / km
ahr:143 max:176 shoes: Asics GT-2000 7

along the river lovely but hot

Wednesday Apr 8, 2020 #

Strength 45:00 [0]

plank just less than 3 mins, 2:50s
8 AM

Running 40:11 intensity: (15:34 @1) + (24:32 @2) + (5 @3) 7.4 km (5:26 / km) +95m 5:06 / km
ahr:133 max:152 shoes: Asics GT-2000 7

morning joggeroo. bit of a twinge in the left leg, right side near the ankle, keeping an eye on it.

Tuesday Apr 7, 2020 #

12 PM

Running 18:47 intensity: (13:01 @1) + (5:46 @2) 3.11 km (6:03 / km) +23m 5:50 / km
ahr:122 max:149 shoes: Asics GT-2000 7

Running 24:00 intensity: (22:04 @1) + (1:56 @2) 5.41 km (4:26 / km) +54m 4:13 / km
ahr:123 max:139 shoes: Asics Gel-DS Trainer 24

Shortened session this week, 4x4 mins. Kept it consistent, felt alright, better than when I did 5x4, think I kept my head earlier and was more sensible. Would like to get faster though funny that.

Running 7:59 intensity: (7:42 @1) + (17 @2) 1.19 km (6:43 / km)
ahr:117 max:137 shoes: Asics Gel-DS Trainer 24

Strides

Running 17:16 intensity: (4:45 @1) + (10:17 @2) + (2:12 @3) + (2 @4) 2.93 km (5:53 / km) +45m 5:28 / km
ahr:139 max:166 shoes: Asics GT-2000 7

Monday Apr 6, 2020 #

8 AM

Running 35:00 intensity: (2:59 @1) + (27:10 @2) + (4:37 @3) + (14 @4) 6.31 km (5:33 / km) +140m 5:00 / km
ahr:143 max:175 shoes: Asics GT-2000 7

Easy breezy
5 PM

Strength 35:00 [0]

coolio shmoolio

Sunday Apr 5, 2020 #

11 AM

Running 1:38:41 intensity: (30 @1) + (3:48 @2) + (8:48 @3) + (1:23:09 @4) + (2:26 @5) 19.02 km (5:11 / km) +310m 4:48 / km
ahr:175 max:203 shoes: Asics GT-2000 7

Mmmm mm snacking up that tasty distance

Saturday Apr 4, 2020 #

12 PM

Running 14:48 intensity: (5:40 @1) + (8:04 @2) + (1:04 @3) 2.71 km (5:28 / km) +59m 4:56 / km
ahr:134 max:161 shoes: Asics GT-2000 7

Running 55:26 intensity: (7:14 @1) + (47:14 @2) + (53 @3) + (5 @4) 10.02 km (5:32 / km) +489m 4:27 / km
ahr:136 max:171 shoes: Asics GT-2000 7

Hill session to get the blood pumping. Oh man, was not there, was feeling big badness coming in halfway through, and my choice of footwear was the normal mileage shoes and they were quite heavy and mentally harmful. Was close to calling it at 5 but went on to do the 6th and the 30s. Glad that's done.

Running 16:51 [2] 3.08 km (5:29 / km) +30m 5:13 / km
ahr:140 max:148 shoes: Asics GT-2000 7

Friday Apr 3, 2020 #

8 AM

Running 33:16 intensity: (2:19 @1) + (28:38 @2) + (2:19 @3) 5.93 km (5:37 / km) +123m 5:05 / km
ahr:142 max:162 shoes: Asics GT-2000 7

checking out the classic sights of the village
5 PM

Strength 45:00 [0]

Thursday Apr 2, 2020 #

11 AM

Running 1:39:40 intensity: (36 @1) + (12:18 @2) + (29:57 @3) + (56:38 @4) + (11 @5) 20.56 km (4:51 / km) +208m 4:37 / km
ahr:163 max:194 shoes: Asics GT-2000 7

really like this route here yessiree I do indeed

Wednesday Apr 1, 2020 #

8 AM

Running 33:43 intensity: (27 @1) + (32 @2) + (21 @3) + (19:35 @4) + (12:48 @5) 6.16 km (5:28 / km) +138m 4:55 / km
ahr:184 max:203 shoes: Asics GT-2000 7

Up Tallentire Hill for an easy morning run
4 PM

Running 38:03 intensity: (12:59 @1) + (17:30 @2) + (2:05 @3) + (5:25 @4) + (4 @5) 6.72 km (5:40 / km) +120m 5:12 / km
ahr:139 max:189 shoes: Asics GT-2000 7

into cockermouth easy
5 PM

Strength 45:00 [0]

« Earlier | Later »