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

Training Log Archive: zac h

In the 31 days ending Oct 31, 2018:

activity # timemileskm+m
  Running - Trail / Road15 9:42:04 76.59(7:36) 123.26(4:43) 1531
  Running - Fell / Terrain9 8:47:11 52.58(10:02) 84.62(6:14) 2816
  Stretching/Rolling/Core15 4:14:30
  Cycling4 3:26:27 522
  Orienteering2 1:38:52 8.76(11:17) 14.1(7:01) 495
  Total40 27:49:04 137.94 221.99 5364
  [1-5]38 26:26:05

«»
2:48
0:00
» now
MoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWe

Wednesday Oct 31, 2018 #

4 PM

Running - Trail / Road 22:46 intensity: (13 @0) + (9 @1) + (11:27 @2) + (10:57 @3) 5.07 km (4:29 / km) +55m 4:15 / km
ahr:148 max:168

11 PM

Stretching/Rolling/Core 13:32 [1]

Tuesday Oct 30, 2018 #

3 PM

Running - Trail / Road 22:24 intensity: (19 @0) + (22 @1) + (17:00 @2) + (4:43 @3) 5.04 km (4:26 / km) +57m 4:12 / km
ahr:143 max:158 shoes: Asics Gel Blue

Monday Oct 29, 2018 #

8 AM

Stretching/Rolling/Core 10:00 [1]

4 PM

Running - Trail / Road 25:03 intensity: (14 @0) + (1:48 @1) + (21:06 @2) + (1:55 @3) 5.12 km (4:53 / km) +55m 4:38 / km
ahr:137 max:154 shoes: Asics Gel Blue

Easy - rest week this week

Sunday Oct 28, 2018 #

4 PM

Running - Trail / Road 23:18 intensity: (25 @0) + (9 @1) + (17:41 @2) + (5:03 @3) 5.09 km (4:35 / km) +54m 4:21 / km
ahr:143 max:158 shoes: Asics Gel Blue

Saturday Oct 27, 2018 #

12 PM

Running - Fell / Terrain warm up/down 18:47 intensity: (42 @0) + (2:15 @1) + (12:13 @2) + (3:37 @3) 3.19 km (5:54 / km) +29m 5:38 / km
ahr:136 max:159 shoes: X-Talon 225 Green

Running - Fell / Terrain race 31:09 intensity: (24 @1) + (27 @2) + (5:34 @3) + (24:44 @4) 8.0 km (3:54 / km) +182m 3:30 / km
ahr:170 max:177

Penrith XC - 6th
Gave in to myself and decided to do this. Kept it chill for the first half and tried to slowly move through. Feeling strong and kept good form but lacking another gear of pace. Nice course - v.hilly for an XC.

Running - Fell / Terrain warm up/down 13:51 intensity: (16 @0) + (3:30 @1) + (10:05 @2) 2.36 km (5:53 / km) +25m 5:35 / km
ahr:124 max:139 shoes: X-Talon 225 Green

Friday Oct 26, 2018 #

Note
(rest day)

Feeling like im on the edge of a cold - will keep it easy for a bit

Thursday Oct 25, 2018 #

1 PM

Running - Trail / Road long 1:29:08 intensity: (9 @0) + (10 @1) + (18:32 @2) + (1:10:17 @3) 20.03 km (4:27 / km) +213m 4:13 / km
ahr:153 max:164 shoes: Asics Gel Blue

Easy(ish) Long one in Ennerdale - feeling good
Slightly higher tempo than previously - HR fine though. Think I will skip XC on Saturday for an easy run instead (we will see).
11 PM

Stretching/Rolling/Core 12:07 [0]

Wednesday Oct 24, 2018 #

6 PM

Running - Trail / Road 24:40 intensity: (9 @0) + (10 @1) + (16:30 @2) + (7:51 @3) 5.17 km (4:46 / km) +55m 4:32 / km
ahr:146 max:157 shoes: Asics Gel Blue

Woke up with a slightly sore throat and blocked nose - went after about 30 minutes of getting up but playing it safe and pusing long run back to see if its worse tomorrow. Will make XC on saturday an effort but doesn't matter really.

Tuesday Oct 23, 2018 #

11 AM

Running - Trail / Road 39:53 intensity: (15 @0) + (40 @1) + (13:07 @2) + (25:51 @3) 8.2 km (4:52 / km) +203m 4:20 / km
ahr:150 max:165 shoes: Asics Gel Blue

Cockermouth & Setmurthy looping - calf painful for first 15 mins
Easy
10 PM

Stretching/Rolling/Core 22:10 [1]

Managed to break the weight in half
C • big 2

Monday Oct 22, 2018 #

5 PM

Running - Fell / Terrain 58:35 intensity: (37 @0) + (34 @1) + (29:03 @2) + (27:31 @3) + (50 @4) 10.57 km (5:33 / km) +297m 4:52 / km
ahr:148 max:171 shoes: X-Talon 225 Green

Knock Murton - Cogra - Home
Easy

Sunday Oct 21, 2018 #

8 PM

Stretching/Rolling/Core 24:43 [1]
(rest day)

Saturday Oct 20, 2018 #

8 AM

Running - Trail / Road 10:28 intensity: (48 @0) + (1:06 @1) + (5:52 @2) + (2:42 @3) 1.88 km (5:33 / km) +16m 5:19 / km
ahr:136 max:157 shoes: Merrell Red

Running - Trail / Road 17:25 intensity: (16 @2) + (37 @3) + (14:56 @4) + (1:36 @5) 5.03 km (3:28 / km) +56m 3:17 / km
ahr:179 max:184 shoes: Merrell Red

Whitehaven Parkrun - Harder session for the week
Feeling a bit meh but time says it was fine. New PB just.
Definitely the right distance this time!

Running - Trail / Road 24:03 intensity: (2 @1) + (24:01 @2) 4.52 km (5:19 / km) +18m 5:13 / km
ahr:138 max:149 shoes: Merrell Red

Friday Oct 19, 2018 #

Note
(rest day)

Thursday Oct 18, 2018 #

12 PM

Stretching/Rolling/Core 13:11 [1]

3 PM

Running - Fell / Terrain 33:37 intensity: (26 @0) + (3:06 @1) + (20:56 @2) + (9:09 @3) 6.06 km (5:33 / km) +259m 4:34 / km
ahr:140 max:162 shoes: X-Talon 212 Grey

Easy - cut short by a couple of kms because calf was hurting

Wednesday Oct 17, 2018 #

3 PM

Running - Trail / Road long 1:40:46 intensity: (3 @0) + (1:02 @1) + (1:03:06 @2) + (36:35 @3) 21.43 km (4:42 / km) +233m 4:28 / km
ahr:147 max:161 shoes: Asics Gel Blue

Long Run

Only just coming to terms with how good Ennerdale is for a long run; 30+ km of undulating gravel tracks =sweet. Think this will be a staple when the weather isn't good enough for the fells.

Feeling okay the whole way - perhaps flagging in the last few km. Calf paining for the first 5k but seemed to loosen off after that.
10 PM

Stretching/Rolling/Core 10:00 [0]

Tuesday Oct 16, 2018 #

8 PM

Stretching/Rolling/Core 34:56 [1]

Monday Oct 15, 2018 #

3 PM

Running - Fell / Terrain 1:31:42 intensity: (7 @0) + (2:26 @1) + (57:48 @2) + (31:21 @3) 16.05 km (5:43 / km) +562m 4:52 / km
ahr:144 max:169 shoes: X-Talon 225 Green

Easy
Over the top to Loweswater, Laps of Holme Wood, Fangs Brow
+ 2* 100m strides

Calf paining again

Saturday Oct 13, 2018 #

8 AM

Running - Trail / Road warm up/down 12:05 intensity: (41 @0) + (2:46 @1) + (7:30 @2) + (1:08 @3) 2.41 km (5:01 / km) +4m 4:58 / km
ahr:130 max:153 shoes: Merrell Red

Running - Trail / Road 17:52 intensity: (3 @2) + (3:16 @3) + (14:28 @4) + (5 @5) 5.11 km (3:30 / km) +2m 3:29 / km
ahr:174 max:184 shoes: Merrell Red

Parkrun (Portobello)
Very wet and cold but felt good. Course is (possibly) too long but went through 5k in 17:30 which is a PB. Would have been pleased with anything sub 18. Never felt I was tying up which is pleasing. Never really hurt, think I could go faster even with no fitness gains just more confidence to push earlier on.

Getting home was a nightmare; one bus diverted & one bus missed + rain and wind and cold = not happy (& neither was moll).
C • course 2
2 PM

Running - Trail / Road 18:29 intensity: (26 @0) + (1:11 @1) + (10:43 @2) + (6:09 @3) 3.44 km (5:23 / km) +66m 4:54 / km
ahr:140 max:164 shoes: Asics Gel Blue

Aware that zero warm down was done earlier (due to the wet/cold and bus) so a little shakeout to try and make amends.
10 PM

Stretching/Rolling/Core 11:08 [1]

Friday Oct 12, 2018 #

9 PM

Stretching/Rolling/Core 10:09 [1]
(rest day)

Thursday Oct 11, 2018 #

4 PM

Running - Trail / Road 1:11:26 intensity: (32 @0) + (1:55 @1) + (42:59 @2) + (25:52 @3) + (8 @4) 14.17 km (5:02 / km) +313m 4:32 / km
ahr:145 max:170

Blackford & Braids with Ali; + Dan for the first bit
Feeling good
9 PM

Stretching/Rolling/Core 19:19 [1]

Wednesday Oct 10, 2018 #

8 AM

Running - Fell / Terrain long 2:23:44 intensity: (3:18 @0) + (5:42 @1) + (1:53:34 @2) + (21:10 @3) 18.03 km (7:58 / km) +757m 6:35 / km
ahr:138 max:163 shoes: X-Talon 212 Grey

Long one
Ran the Allerdale Chase course + some extra - means 2hours plus in Terrain. Pace very slow due to tussocks & climb but HR intensity fine.
C • Good effort mate 2
10 PM

Stretching/Rolling/Core 25:15 [1]

Tuesday Oct 9, 2018 #

Note
(rest day)

No Time

Monday Oct 8, 2018 #

5 PM

Running - Fell / Terrain 44:37 intensity: (11 @0) + (30 @1) + (31:28 @2) + (12:28 @3) 8.15 km (5:29 / km) +191m 4:54 / km
ahr:143 max:162 shoes: X-Talon 212 Grey

Easy in Marron Leys - super nice soft grassy rides. Calf sore but not like last week.
10 PM

Stretching/Rolling/Core 14:03 [1]
ahr:70 max:70

Sunday Oct 7, 2018 #

10 AM

Running - Fell / Terrain 10:33 intensity: (59 @0) + (35 @1) + (8:56 @2) + (3 @3) 1.53 km (6:54 / km) +19m 6:30 / km
ahr:127 max:152

Orienteering 30:38 intensity: (11 @0) + (4 @1) + (9 @2) + (5:07 @3) + (25:07 @4) 5.01 km (6:07 / km) +121m 5:27 / km
ahr:171 max:179

JHI Relay ~ Bonskeid

Much better today, calf sore warming up but not too bad once I got going.

Sent out in 6th a few mins behind Stan and AliC. Felt nice and 'flowey' through the first few and caught sight of Ali at 12. Perhaps pushed on a little too much but no time loss more than 10-20 secs. Saw him again going up the hill into 18 and got within a few meters. A hesitation to #19 let him get a gap and never quite got the catch. Pleased with my orienteering today.

Quickroute

Running - Fell / Terrain 6:53 intensity: (1:04 @1) + (5:49 @2) 1.02 km (6:46 / km) +6m 6:34 / km
ahr:131 max:147

Saturday Oct 6, 2018 #

12 PM

Running - Fell / Terrain warm up/down 15:23 intensity: (33 @0) + (2:56 @1) + (6:56 @2) + (4:58 @3) 2.14 km (7:12 / km) +56m 6:22 / km
ahr:135 max:160

Orienteering 1:08:14 intensity: (21 @1) + (1:32 @2) + (41:11 @3) + (25:10 @4) 9.09 km (7:30 / km) +374m 6:14 / km
ahr:166 max:178

JHI Long ~ Errochty

Calf very sore on the warmup but did loosen off during the race. Meant I was never really pushing. Pretty clean appart from one miss at #16 (4mins).

Disappointed to be so far behind, but seeing as with the calf couldn't really expect much more. Ankles surprisingly okay with only a few twinges in a pretty rough forrest.

Quickroute

Running - Trail / Road warm up/down 6:30 intensity: (31 @0) + (1:37 @1) + (4:22 @2) 1.01 km (6:27 / km) +5m 6:17 / km
ahr:120 max:137

Friday Oct 5, 2018 #

10 AM

Cycling (indoor) 30:57 intensity: (1:28 @0) + (21:11 @1) + (8:18 @2)
ahr:114 max:127

Tried to jog after but calf too sore - will be hurting for tomorrow most likley, going to need some managing.

Thursday Oct 4, 2018 #

5 PM

Cycling (Indoor) 1:00:14 intensity: (29:32 @0) + (21:53 @1) + (8:49 @2)
ahr:101 max:142

Running - Trail / Road 10:49 intensity: (9 @0) + (16 @1) + (9:38 @2) + (46 @3) 2.09 km (5:10 / km) +27m 4:51 / km
ahr:140 max:154 shoes: Asics Gel Blue

Shaking the cycling out of the legs and testing calf. Still very sore - struggling to think of what's caused it.

Wednesday Oct 3, 2018 #

5 PM

Running - Trail / Road 44:59 intensity: (41 @0) + (3:09 @1) + (36:57 @2) + (4:12 @3) 8.43 km (5:20 / km) +98m 5:02 / km
ahr:136 max:156 shoes: Asics Gel Blue

Easy cycle path with Joe. R Calf sore so cut a bit and did drills. Will take a couple of days break from running to see if it calms down before the weekend.

Tuesday Oct 2, 2018 #

2 PM

Cycling 20:29 intensity: (1:06 @0) + (6:00 @1) + (13:11 @2) + (12 @3) +106m
ahr:126 max:152

7.6km
Chill bike down to Ennerdale to run

Running - Fell / Terrain 58:20 intensity: (32 @0) + (3:07 @1) + (34:26 @2) + (20:15 @3) 7.53 km (7:45 / km) +435m 6:01 / km
ahr:143 max:164 shoes: X-Talon 212 Grey

Easy but a proper bit of fell for the first time in a while. Not much distance but HR was in the right place for an hour so doesn't matter.

Right Soleus (next to calf) v.sore.
9 PM

Stretching/Rolling/Core 15:43 [1]

Monday Oct 1, 2018 #

12 PM

Cycling 1:34:47 intensity: (15:19 @0) + (41:27 @1) + (36:21 @2) + (1:40 @3) +416m
ahr:116 max:159

25.8km
On the mountain bike on roads and gravel tracks in Ennerdale
10 PM

Stretching/Rolling/Core 18:14 [1]

« Earlier | Later »