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

Training Log Archive: OJ

In the 7 days ending Jan 18, 2015:

activity # timemileskm+m
  Running12 9:15:15 71.54(7:46) 115.14(4:49) 2366
  Yoga5 50:00
  Cycling1 30:00
  Total17 10:35:15 71.54 115.14 2366
averages - sleep:8.4

«»
1:55
0:00
» now
MoTuWeThFrSaSu

Sunday Jan 18, 2015 #

2 PM

Running 1:45:33 intensity: (1:05:33 @2) + (40:00 @4) 20.68 km (5:06 / km) +844m 4:14 / km

Blacka in the snow! Had a play on the hills and put in some decent efforts on the four main climbs. Really enjoying the running here, with a nice mix of technical, steep and fast. Good underfoot conditions with a nice covering of compacted snow on most of the trails. Feeling so much better than last Sunday, in large part because of not drinking any alcohol all weekend.

Good few weeks, time for an easier one.
7 PM

Yoga 10:00 [1]

Saturday Jan 17, 2015 #

8 AM

Running 1:05:23 intensity: (8:52 @2) + (22:25 @3) + (9:48 @4) + (24:18 @5) 14.74 km (4:26 / km) +278m 4:03 / km
ahr:164 max:186 slept:9.0

Endcliffe Parkrun, very icy conditions but not too bad in f-lites. Ran 17.05, which was probably about right given the underfoot and my complete lack of racing since the OMM. Tactically poor race as I got a bit overexcited on lap one and thought I would run away from Nick Sparks, who was setting the pace. He tucked in for the whole way and went past right at the end. Oh well, good to get back into some faster stuff and happy that it didn't feel too hard or unpleasant. Couple of efforts on the way home up Bingham Park and then Highcliffe Rd.
C • 1
8 PM

Running 26:44 [2] 5.76 km (4:39 / km) +15m 4:35 / km

Evening jog from Tesco on the black ice and snow. Cold and miserable made bearable only by the promise of 30p pie and 24p double cream, the spoils of a late-night shop.

Friday Jan 16, 2015 #

7 AM

Running 50:36 intensity: (16:55 @2) + (22:27 @3) + (9:36 @4) + (1:38 @5) 10.22 km (4:57 / km) +316m 4:17 / km
ahr:151 max:191 slept:8.0

IW, further refining the hills route. Still room for improvement.
5 PM

Running 23:24 [2] 4.6 km (5:05 / km) +108m 4:33 / km

HFW, smashed after a tiring day.
8 PM

Yoga 10:00 [1]

Thursday Jan 15, 2015 #

7 AM

Running 1:15:56 intensity: (20:21 @2) + (31:24 @3) + (14:17 @4) + (9:54 @5) 16.5 km (4:36 / km) +164m 4:23 / km
ahr:155 max:185 slept:8.0

Joined Mike and Paul for their morning 5km tempo at Millhouses. So nice to have some company at stupid o'clock and we lucked out with a weather window. Felt OK once my legs had got moving. 18.30 by my watch, but Istopped it a bit early.
4 PM

Running 25:43 [2] 5.21 km (4:56 / km) +110m 4:28 / km

HFW. Windy and cold.
7 PM

Yoga 10:00 [1]

Wednesday Jan 14, 2015 #

8 AM

Cycling 30:00 [1]

IW and HFW, nursery juggling day.
12 PM

Running 56:00 [3] 13.0 km (4:18 / km)
slept:8.5

Nice lunchtime run around the Sky's Edge loop in the sunshine. Felt surprisingly bouncy today and enjoyed getting out in the light a lot.

Tuesday Jan 13, 2015 #

7 AM

Running 40:51 [2] 8.28 km (4:56 / km) +150m 4:31 / km
slept:8.5

IW, 4 parks feeling pretty good, makes a nice change.
4 PM

Running 42:36 intensity: (22:36 @2) + (20:00 @5) 8.17 km (5:13 / km) +257m 4:30 / km

HFW via 6xbounds then 5xefforts on Edgehill Road, which was all I had time for. 1.07, 1.05, 1.05, 1.07, 1.06. Felt sleepy at work this arvo, so had sort of written off a session, but the legs felt good once I dragged myself out into the cold. Nice to do some short, sharp hills, felt like what I needed.
8 PM

Yoga 10:00 [1]

Monday Jan 12, 2015 #

8 AM

Running 15:00 [2] 3.0 km (5:00 / km)
slept:8.5

Running to get to work and back to nursery on time. Would have preferred the bike but it was too windy to risk with the little one in tow.
7 PM

Running 27:29 [2] 4.99 km (5:30 / km) +124m 4:54 / km

This was a proper jog. Tired after yesterday, but better for getting the blood pumping.

Yoga 10:00 [1]

« Earlier | Later »