Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: acejase

In the 7 days ending May 13, 2012:

activity

time

miles

Running

4:07:24

30.93

(8:00)

49.77

(4:58)

655

Cycling

2:14:00

Stretching & Exercises

35:00

Total

6:56:24

30.93

49.77

655

[1-5]

6:17:31

1:46

0:00

» now

Sunday May 13, 2012 #

11 AM

Running 48:43 9.06 km (5:23 / km) +111m 5:04 / km
ahr:136 max:186 shoes: Pegasus28 White/Blue

Classic concrete path loop with Hoggster before he shot thru to the UK. I was a bit leg weary from yesterday and wouldnt have wanted to do anything hard but definitely not sore.

Saturday May 12, 2012 #

9 AM

Running warm up/down 6:28 1.44 km (4:29 / km) +1m 4:28 / km
ahr:132 max:162 shoes: LunarFly2 Black/Blue

Running tempo 1:03:45 15.89 km (4:01 / km) +111m 3:53 / km
ahr:160 max:172 shoes: Blue Lunar racers

Was originally planning the 6k XC today but thought time for some HTFU training so did a Waste Basin (west Basin of Lake BG) solo trying to maintain 4min ks. Went western side of Lennox Gardens where route might actually be eastern side - western side is further. It went pretty well with some ks slower than 4min but that was when uphill involved, road crossing or in the 2nd k when I was trying to change a setting on my watch! 40mins for first 10k and then really trying to hold myself back as is required in longer races. Pretty much sped up for final k. Looked up previous times done this back in 07/08 when training for marathon and multiple solo Waste Basins were 70mins with 1 group Waste Basin where I did 65.40. Definite improvement! Have entered next Sundays Half Mara which is pretty much same route but in reverse to today.

10 AM

Running warm up/down 7:20 0.95 km (7:42 / km) +1m 7:40 / km
ahr:128 max:134 shoes: Blue Lunar racers

11 AM

Stretching & Exercises 15:00 [0]

Saw CathyH again who said I was making good progress with my exercises - my hip flexor strength is no longer worse than a 12 yo girl (she didnt mention how I'd go against 13yo's). Upgraded my exercises to more complex and movement challenging contortions.

Thursday May 10, 2012 #

12 PM

Running intervals 39:50 7.95 km (5:01 / km) +73m 4:48 / km
ahr:158 max:197 shoes: Lunar Fly 2 Green/Black

Did RobWs 6,5,4,3,2,1 session with 1 min recoveries. felt pretty good maintaining 4min ks on uphill 3min int. last weeks easy week looking like a good move.

Cycling 1:07:00 [2]

Wednesday May 9, 2012 #

8 PM

Running 24:12 3.82 km (6:20 / km) +84m 5:43 / km
ahr:133 max:169 shoes: Pegasus28 White/Blue

mental health run round aranda. gettin nippy. went on roads rather than get ayups off bike.

Stretching & Exercises 10:00 [0]

Tuesday May 8, 2012 #

12 PM

Running hills 57:06 10.66 km (5:21 / km) +274m 4:45 / km
ahr:152 max:185 shoes: Lunar Fly 2 Green/Black

3 * 10min efforts with first being up redhill and second along red hill ridge. good training.

Stretching & Exercises 10:00 [0]

Monday May 7, 2012 #

12 PM

Cycling 1:07:00 [2]

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