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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MikeS

In the 30 days ending Sep 30, 2017:

activity # timemileskm+m
  Running41 29:46:25 240.53(7:26) 387.1(4:37) 5041
  Weights3 3:00:00
  Orienteering1 47:00 5.79(8:07) 9.32(5:03) 139
  Total44 33:33:25 246.32 396.42 5180

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Saturday Sep 30, 2017 #

8 AM

Running 23:41 intensity: (10:48 @1) + (10:33 @2) + (2:20 @3) 2.98 mi (7:57 / mi) +72m 7:24 / mi
ahr:113 max:123 shoes: Adidas Adizero Boost (9)

Down to parkrun.

Running 17:44 intensity: (20 @1) + (7 @2) + (2:12 @3) + (7:44 @4) + (7:21 @5) 3.1 mi (5:43 / mi) +57m 5:25 / mi
ahr:147 max:155 shoes: Adidas Adizero Boost (9)

Sheffield Hallam parkrun, 5th place.

Running 35:41 intensity: (2:57 @1) + (14:31 @2) + (18:13 @3) 4.54 mi (7:52 / mi) +120m 7:16 / mi
ahr:125 max:139 shoes: Adidas Adizero Boost (9)

Home from parkrun.

Friday Sep 29, 2017 #

7 AM

Running 1:12:21 intensity: (12:55 @1) + (14:20 @2) + (22:26 @3) + (12:06 @4) + (10:34 @5) 9.35 mi (7:44 / mi) +66m 7:34 / mi
ahr:131 max:155 shoes: Adidas Adizero Boost (9)

10 min tempo (3 min), 5 * 600m off 1 min (3 min), 7 min tempo.

Thursday Sep 28, 2017 #

7 AM

Running 55:51 intensity: (7:32 @1) + (25:28 @2) + (22:51 @3) 7.29 mi (7:40 / mi) +136m 7:15 / mi
ahr:123 max:140

5 PM

Running 18:01 intensity: (1:24 @1) + (10:12 @2) + (6:25 @3) 2.34 mi (7:42 / mi) +76m 7:00 / mi
ahr:122 max:133

Wednesday Sep 27, 2017 #

6 AM

Running 8:59 intensity: (8:09 @1) + (34 @2) + (16 @3) 1.08 mi (8:20 / mi)
ahr:105 max:119

7 AM

Weights 1:00:00 [3]

Gym session.
8 AM

Running 30:50 intensity: (1:10 @1) + (10:38 @2) + (19:02 @3) 4.21 mi (7:19 / mi) +55m 7:02 / mi
ahr:127 max:137

5 PM

Running 40:04 intensity: (2:38 @1) + (18:38 @2) + (18:48 @3) 5.13 mi (7:49 / mi) +137m 7:13 / mi
ahr:124 max:134

Tuesday Sep 26, 2017 #

5 PM

Running 3:51 intensity: (2:39 @1) + (49 @2) + (23 @3) 0.52 mi (7:25 / mi) +4m 7:15 / mi
ahr:110 max:119

Running 1:03:21 intensity: (31 @1) + (28 @2) + (14:15 @3) + (28:47 @4) + (19:20 @5) 10.0 mi (6:20 / mi) +60m 6:13 / mi
ahr:146 max:156 shoes: Asics DS Trainer 19 (8.5) (3)

Tuesday Tempo Ten.

Running 9:20 intensity: (2 @1) + (54 @2) + (8:24 @3) 1.0 mi (9:18 / mi) +8m 9:05 / mi
ahr:130 max:135

Monday Sep 25, 2017 #

6 AM

Running 8:31 intensity: (8:23 @1) + (8 @3) 1.08 mi (7:51 / mi)
ahr:104 max:115

7 AM

Weights 1:00:00 [3]

Gym session.
8 AM

Running 9:04 intensity: (1:10 @1) + (3:59 @2) + (3:55 @3) 1.08 mi (8:23 / mi) +46m 7:25 / mi
ahr:123 max:134

5 PM

Running 40:15 intensity: (1:20 @1) + (16:39 @2) + (22:16 @3) 5.14 mi (7:50 / mi) +137m 7:14 / mi
ahr:126 max:138

Sunday Sep 24, 2017 #

8 AM

Running 1:20:56 intensity: (9:05 @1) + (25:49 @2) + (42:32 @3) + (3:30 @4) 10.78 mi (7:31 / mi) +305m 6:54 / mi
ahr:126 max:149

Friday Sep 22, 2017 #

7 AM

Running 51:20 intensity: (8:05 @1) + (9:16 @2) + (17:10 @3) + (12:35 @4) + (4:14 @5) 7.3 mi (7:02 / mi) +125m 6:41 / mi
ahr:132 max:154

Thursday Sep 21, 2017 #

8 AM

Running 43:05 intensity: (7:51 @1) + (19:44 @2) + (15:30 @3) 6.05 mi (7:07 / mi) +107m 6:45 / mi
ahr:122 max:140

Wednesday Sep 20, 2017 #

9 AM

Running 1:36:20 intensity: (16:04 @1) + (37:21 @2) + (40:41 @3) + (2:14 @4) 13.15 mi (7:20 / mi) +283m 6:52 / mi
ahr:124 max:147

Tuesday Sep 19, 2017 #

8 AM

Running 1:00:48 intensity: (9:09 @1) + (8:07 @2) + (27:11 @3) + (14:58 @4) + (1:23 @5) 8.63 mi (7:03 / mi) +145m 6:42 / mi
ahr:131 max:153

Monday Sep 18, 2017 #

8 AM

Running 58:20 intensity: (10:08 @1) + (18:32 @2) + (27:54 @3) + (1:46 @4) 8.03 mi (7:16 / mi) +116m 6:57 / mi
ahr:124 max:146

Sunday Sep 17, 2017 #

8 AM

Running 1:00:38 intensity: (9:52 @1) + (21:26 @2) + (27:51 @3) + (1:29 @4) 8.09 mi (7:30 / mi) +204m 6:57 / mi
ahr:124 max:144

Saturday Sep 16, 2017 #

5 PM

Running 36:11 intensity: (2:13 @1) + (7:29 @2) + (16:47 @3) + (8:46 @4) + (56 @5) 5.02 mi (7:13 / mi) +179m 6:30 / mi
ahr:133 max:154

Friday Sep 15, 2017 #

8 AM

Running 40:43 intensity: (6:25 @1) + (17:13 @2) + (17:05 @3) 5.24 mi (7:46 / mi) +151m 7:07 / mi
ahr:122 max:140

Thursday Sep 14, 2017 #

8 AM

Running 37:33 intensity: (14:07 @1) + (20:32 @2) + (2:54 @3) 5.01 mi (7:30 / mi) +29m 7:22 / mi
ahr:114 max:126

Wednesday Sep 13, 2017 #

7 AM

Running 57:31 intensity: (5:17 @1) + (5:18 @2) + (37:11 @3) + (9:45 @4) 7.52 mi (7:39 / mi) +130m 7:15 / mi
ahr:132 max:147

Monday Sep 11, 2017 #

7 AM

Running 8:40 intensity: (8:06 @1) + (26 @2) + (8 @3) 1.12 mi (7:46 / mi) +11m 7:32 / mi
ahr:99 max:120

Running 9:24 intensity: (3:03 @1) + (5:50 @2) + (31 @3) 1.1 mi (8:35 / mi) +47m 7:35 / mi
ahr:115 max:127

6 PM

Running 45:32 intensity: (18:30 @1) + (10:32 @2) + (8:03 @3) + (8:11 @4) + (16 @5) 4.97 mi (9:10 / mi) +175m 8:15 / mi
ahr:119 max:152

Sunday Sep 10, 2017 #

8 AM

Running 2:01:13 intensity: (2:32 @1) + (9:09 @2) + (1:33:25 @3) + (16:07 @4) 17.82 mi (6:48 / mi) +663m 6:06 / mi
ahr:135 max:149 shoes: New Balance 1080 (16) (9)

Monsal trail pick up with Chris and Bruno.

9 miles out at average 7.00 pace, then 8 miles back in average 6.28 pace, but getting quicker in the last couple of miles. Just about hanging onto Chris at the end, who was powered by beer and vegetarian curry.

Saturday Sep 9, 2017 #

8 AM

Running 23:44 intensity: (16:39 @1) + (5:21 @2) + (1:44 @3) 3.05 mi (7:47 / mi) +75m 7:14 / mi
ahr:110 max:122 shoes: Adidas Adizero Boost (9)

Down to parkrun.

Running 17:39 intensity: (25 @1) + (3 @2) + (3:10 @3) + (7:24 @4) + (6:37 @5) 3.09 mi (5:43 / mi) +64m 5:22 / mi
ahr:146 max:158 shoes: Adidas Adizero Boost (9)

Sheffield Hallam parkrun, 8th place.

Definitely seeing progress, just over 30 seconds quicker than two weeks ago and the fastest time I've run since almost exactly two years ago.

Running 28:08 intensity: (4:46 @1) + (4:43 @2) + (18:24 @3) + (15 @4) 3.65 mi (7:42 / mi) +90m 7:09 / mi
ahr:127 max:143 shoes: Adidas Adizero Boost (9)

Home from parkrun.

Friday Sep 8, 2017 #

7 AM

Running 38:52 intensity: (5:53 @1) + (27:51 @2) + (5:08 @3) 4.91 mi (7:55 / mi) +155m 7:13 / mi
ahr:120 max:132 shoes: New Balance 1080 (17) (9)

Wet London.
5 PM

Running 8:09 intensity: (5:03 @1) + (2:02 @2) + (25 @3) + (6 @4) + (33 @5) 1.1 mi (7:25 / mi)
ahr:116 max:209 shoes: New Balance 1080 (16) (9)

Home to gym.
6 PM

Running 8:56 intensity: (1:35 @1) + (5:49 @2) + (1:32 @3) 1.11 mi (8:03 / mi) +47m 7:07 / mi
ahr:118 max:133 shoes: New Balance 1080 (16) (9)

Home from gym.

Wednesday Sep 6, 2017 #

4 PM

Running 40:02 intensity: (24:16 @1) + (12:29 @2) + (3:17 @3) 5.16 mi (7:46 / mi) +123m 7:13 / mi
ahr:111 max:123 shoes: New Balance 1080 (16) (9)

Parks. Feeling pretty rubbish and a bit sick.

Tuesday Sep 5, 2017 #

5 PM

Running 4:14 intensity: (3:32 @1) + (32 @2) + (10 @3) 0.55 mi (7:42 / mi) +4m 7:31 / mi
ahr:107 max:118 shoes: Asics DS Trainer 19 (8.5) (3)

Warm up.

Running 1:02:24 intensity: (43 @1) + (1:03 @2) + (19:18 @3) + (32:44 @4) + (8:36 @5) 10.01 mi (6:14 / mi) +61m 6:07 / mi
ahr:144 max:154 shoes: Asics DS Trainer 19 (8.5) (3)

Tuesday Tempo Ten Pain Train. Felt much harder than last week, and the average HR indicates it was, but held on to run pretty much the same time.

Running 7:54 intensity: (17 @1) + (6:23 @2) + (1:14 @3) 0.85 mi (9:18 / mi) +8m 9:01 / mi
ahr:124 max:131 shoes: Asics DS Trainer 19 (8.5) (3)

Warm down.

Monday Sep 4, 2017 #

6 AM

Running 9:00 [1] 1.11 mi (8:07 / mi) +11m 7:53 / mi
ahr:97 max:111 shoes: New Balance 1080 (16) (9)

Home to gym.
7 AM

Weights 1:00:00 [3]

Gym session.
8 AM

Running 30:43 intensity: (9:20 @1) + (19:10 @2) + (2:13 @3) 4.1 mi (7:30 / mi) +57m 7:11 / mi
ahr:117 max:130 shoes: New Balance 1080 (16) (9)

Gym to work.
5 PM

Running 10:38 intensity: (4:15 @1) + (5:16 @2) + (1:07 @3) 1.27 mi (8:22 / mi) +36m 7:42 / mi
ahr:114 max:126 shoes: New Balance 1080 (16) (9)

Home to Paul's.

Running 37:53 intensity: (13:47 @1) + (21:30 @2) + (2:36 @3) 4.32 mi (8:46 / mi) +103m 8:10 / mi
ahr:115 max:130 shoes: New Balance 1080 (16) (9)

Lap of Burbage with Paul.

Sunday Sep 3, 2017 #

8 AM

Running 1:14:03 intensity: (25:17 @1) + (36:50 @2) + (11:56 @3) 9.24 mi (8:01 / mi) +214m 7:29 / mi
ahr:117 max:137 shoes: New Balance 1080 (16) (9)

From my parents to the orienteering via home to pick up the things I'd forgotten I needed to go orienteering.
10 AM

Orienteering 47:00 intensity: (31 @1) + (44 @2) + (26:44 @3) + (19:00 @4) + (1 @5) 5.79 mi (8:07 / mi) +139m 7:33 / mi
ahr:139 max:150 shoes: New Balance 1080 (16) (9)

3rd place (winner 44.41)

Went and had a go at the urban event seeing as it was pretty much on my doorstep. Really enjoyed myself. Stupid mistake at number 1 when I ran up the wrong street while planning a later leg, but got into it after that and seemed to do OK. Missed a couple of route choices, and had some small wobbles in the circle.
C • Great... 3

Running 8:45 intensity: (1:50 @1) + (6:07 @2) + (48 @3) 0.97 mi (9:01 / mi) +34m 8:08 / mi
ahr:118 max:131 shoes: New Balance 1080 (16) (9)

And back home again.

Saturday Sep 2, 2017 #

7 AM

Running 32:22 intensity: (21:44 @1) + (8:04 @2) + (2:34 @3) 4.08 mi (7:56 / mi) +101m 7:22 / mi
ahr:111 max:125 shoes: New Balance 1080 (16) (9)

Parks.
9 AM

Running 17:57 intensity: (25 @1) + (5 @2) + (5:59 @3) + (7:12 @4) + (4:16 @5) 3.13 mi (5:44 / mi) +4m 5:43 / mi
ahr:145 max:156 shoes: Adidas Adizero Boost (9)

Poolsbrook parkrun, 1st place.

A nice double bonus with a victory and a sub-18, both for the first time in ages.

Running 8:16 intensity: (52 @1) + (1:42 @2) + (5:42 @3) 1.08 mi (7:39 / mi) +11m 7:25 / mi
ahr:124 max:131 shoes: Adidas Adizero Boost (9)

Lap of the lake to warm down.

Friday Sep 1, 2017 #

7 AM

Running 55:59 intensity: (25:57 @1) + (21:16 @2) + (8:46 @3) 7.33 mi (7:38 / mi) +137m 7:13 / mi
ahr:114 max:132 shoes: New Balance 1080 (16) (9)

Abbey Lane loop then IW.
5 PM

Running 5:41 intensity: (1:45 @1) + (3:22 @2) + (34 @3) 0.68 mi (8:22 / mi) +18m 7:43 / mi
ahr:113 max:126 shoes: New Balance 1080 (16) (9)

Work to gym.
6 PM

Running 9:18 intensity: (4:30 @1) + (3:59 @2) + (49 @3) 1.08 mi (8:37 / mi) +46m 7:36 / mi
ahr:112 max:127 shoes: New Balance 1080 (16) (9)

Home from gym.

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