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Training Log Archive: rpwhite

In the 7 days ending Aug 2, 2015:

activity # timemileskm+mload
  Running5 3:27:28 26.25(7:54) 42.25(4:55) 184565.0
  Orienteering1 1:26:05 5.61(15:21) 9.03(9:32) 6422c299.0
  Stretching5 54:19
  Strength & Conditioning1 23:5121.9
  Total9 6:11:43 31.86 51.27 24822c885.8
  [1-5]5 5:14:01

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MoTuWeThFrSaSu

Sunday Aug 2, 2015 #

12 PM

Running warm up/down 10:16 intensity: (8 @1) + (3:23 @2) + (6:45 @3) 1.73 km (5:57 / km) +6m 5:51 / km
ahr:144 max:157 shoes: Solomon Speedcross 3

Orienteering race 1:26:05 intensity: (3 @1) + (6:25 @2) + (32:28 @3) + (47:05 @4) + (4 @5) 9.03 km (9:32 / km) +64m 9:13 / km
ahr:162 max:184 22c shoes: Solomon Speedcross 3

Day 1 of the Scottish 6 days at Achagour - Some nice mixed terrain and great to get out oing again for the forst time in ages. Horrible to the first control as didn't get the scale of the map but ok one I settled in. Running reasonably well but not too hard as this is only day one.
The punch at control 10 didn't work so no result as taken as a mispunch sadly.
2 PM

Stretching 13:52 [0]


S6D - Day 1 Achagour - C31 - Splits

Saturday Aug 1, 2015 #

Note
(rest day)

Day of packing and prep for the 6 days.

Friday Jul 31, 2015 #

Event: WOC 2015 & Scottish 6 days
 
5 PM

Running 56:39 [3] 12.94 km (4:23 / km) +58m 4:17 / km
shoes: Adidas Energy Boost ATR (Blue)

6 PM

Stretching 12:34 [0]

Wednesday Jul 29, 2015 #

6 PM

Running 51:22 intensity: (29 @0) + (6:38 @1) + (42:29 @2) + (1:46 @3) 9.35 km (5:30 / km) +74m 5:17 / km
ahr:129 max:151 shoes: Adidas Energy Boost ATR (Blue)

Easy run with Alison, pretty much perfcectly in zone 2. So nice to have somene to run with especially on the limited routes I have from here.
7 PM

Stretching 6:51 [0]

Tuesday Jul 28, 2015 #

1 PM

Running tempo 1:01:17 intensity: (31:17 @2) + (15:00 @3) + (15:00 @4) 11.43 km (5:22 / km) +25m 5:18 / km
shoes: Saucony Jazz 17

Alison's crazy tempo session, 3 sets of 5 min zone 4 then 5 min zone 3. With some warm up and cool down on either side. We managed to miss the worst of the rain somehow too which was lucky! And I quite enjoyed doing a mixed pace session for a change and having a running buddy in Carnoustie for the first time ever!
2 PM

Stretching 8:45 [0]

Monday Jul 27, 2015 #

3 PM

Running 27:54 intensity: (54 @0) + (21 @1) + (7 @2) + (5:12 @3) + (19:22 @4) + (1:58 @5) 6.8 km (4:06 / km) +21m 4:02 / km
ahr:166 max:192 shoes: Adidas Energy Boost ATR (Blue)

Start of transistion to new shoes. Short run in the rain.

Strength & Conditioning 23:51 intensity: (2:00 @0) + (21:51 @1)

Knee stuff - 3 sets of 20 reps (per side) of extensions, single leg raises, side single leg raises, squats, split squats, single leg squats.

Stretching 12:17 [0]

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