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

Training Log Archive: Whitesheep

In the 30 days ending Nov 30, 2012:

activity # timemileskm+mload
  Road running14 10:49:56 76.01(8:33) 122.33(5:19) 150225.6
  Off-road running7 3:08:16 22.37(8:25) 36.0(5:14) 9580.4
  Orienteering1 1:30:18 5.84(15:28) 9.4(9:36) 48049.7
  Cycling3 1:01:20 15.04(14.7/h) 24.2(23.7/h)24.0
  Swimming3 52:30 1.12(46:56) 1.8(29:10)27.4
  X-training3 50:00 2.86 4.619.6
  S&C1 45:0024.8
  Running drills2 39:0021.5
  Total24 19:36:20 123.24 198.33 725472.7

«»
1:50
0:00
» now
ThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFr

Friday Nov 30, 2012 #

7 AM

Running drills 20:00 [3]
shoes: inov8 roclite 285

really had to drag myself out into the cold. also had to defrost my shoes before they would go on!

Off-road running warm up/down 17:30 [1] 3.0 km (5:50 / km)
shoes: inov8 roclite 285

Wednesday Nov 28, 2012 #

7 PM

Road running 37:30 [1] 7.0 km (5:21 / km)
shoes: Asics 2160 (ii)

HFW via train

Tuesday Nov 27, 2012 #

7 PM

Road running intervals 28:30 [5] 6.0 km (4:45 / km)
ahr:175 max:186 shoes: Asics Hyperspeed (i)

Track reps - 8x600m at crystal palace
Ran 200m at 3k pace then 400m at 5k pace for each rep. 200m recoveries. Tentatively planned 10 but called it a day after 8 when the quality started to drop off.
Times: 2:05, 04, 05, 04, 09, 08, 07, 09.
(reps 5 & 6 artificially long due to getting forced wide by the sprinters, didn't really start to slow until 7 and 8)

Pleased with those times, mcmillan says 2:05s are right for a 2:55 marathon and if that really is 3k-5k pace then I should be able to manage low 18s for a fast 5k. Good place to start.

Road running warm up/down 30:00 [1] 4.5 km (6:40 / km)
shoes: Asics Hyperspeed (i)

included a fair bit of walking and stretching

Monday Nov 26, 2012 #

7 AM

Running drills 19:00 [3]
shoes: inov8 roclite 285

Bum kicks, fast feet, sidesteps, bounds, high knees, strides.

Off-road running warm up/down 16:00 [1] 3.0 km (5:20 / km)
shoes: inov8 roclite 285

Sunday Nov 25, 2012 #

11 AM

Orienteering race 1:30:18 [3] 9.4 km (9:36 / km) +480m 7:39 / km
shoes: Icebug

SN trophy at Hindhead
Felt a bit out of sorts today, in fact have been all week so not that surprising. Was clearly using way too much energy getting up the hills and through the rough stuff, and hit the wall towards the end. Also quite mentally tired and my head went down a lot when I couldn't make the map fit at #10 or #20.
It's a great area if you have the legs for it though.

Off-road running warm up/down 20:00 [1] 3.0 km (6:40 / km)
shoes: Icebug

Saturday Nov 24, 2012 #

5 PM

Road running 52:30 [2] 10.3 km (5:06 / km) +100m 4:52 / km
ahr:145 shoes: Asics 2160

Loop around crystal palace hill. Not feeling too sprightly - still a bit tired and maybe also dehydrated from zambia plus a hard week.

Friday Nov 23, 2012 #

7 AM

Off-road running intervals 24:00 [4] 5.0 km (4:48 / km)
ahr:165 max:178 shoes: Asics 2160 (ii)

6x3/1 mins in a slightly soggy cator park.
Covered around 750m per rep - would have liked a bit more but it was quite wet and my HR was in the right place so that's fine really.

Road running warm up/down 19:40 [1] 3.0 km (6:33 / km)
shoes: Asics 2160 (ii)

Thursday Nov 22, 2012 #

6 AM

Road running 34:36 [1] 6.29 km (5:30 / km)
shoes: Asics 2160

7 PM

Road running 27:27 [1] 5.5 km (4:59 / km)
shoes: Asics 2160 (ii)

Tuesday Nov 20, 2012 #

7 PM

X-training warm up/down (gym) 10:00 [1]

S&C 45:00 [3]

pretty weak overall, could do with a few weeks of core strength 3-4 times a week.
C • Core strength 3

Monday Nov 19, 2012 #

6 PM

Road running 56:47 [1] 10.0 km (5:41 / km)
ahr:141 shoes: Asics 2160

HFW easy

Sunday Nov 18, 2012 #

4 PM

Off-road running 56:00 [1] 9.5 km (5:54 / km)
shoes: inov8 roclite 285

Slow pace jog around BPP, feeling the hectic week, heavy friday night and 10 hour saturday flight.

Thursday Nov 15, 2012 #

6 PM

Road running tempo 45:30 intensity: (15:00 @2) + (15:00 @3) + (15:30 @4) 10.0 km (4:33 / km) +50m 4:26 / km
shoes: Asics Hyperspeed (i)

Treadmill run, at least being indoors made the temperature cool.
Put the speed up every 1km by 0.5km/h.

Wednesday Nov 14, 2012 #

7 AM

Swimming 20:00 [3] 0.75 km (26:40 / km)

5 PM

Cycling 21:00 [2] 8.7 km (24.9 kph)

static bike in the gym

Swimming 10:00 [2] 0.3 km (33:20 / km)

nice splash around after a hot day visiting a dam site (hopefully).

Tuesday Nov 13, 2012 #

7 AM

Off-road running 35:00 intensity: (15:00 @2) + (10:00 @3) + (10:00 @4) 7.5 km (4:40 / km)
shoes: Asics Hyperspeed (i)

Fartlek/progression run around lusaka. Stuck fairly close to the hotel and did a few butterfly loops. Most of the pavements are like really nice forest trails, and the traffic is not even that bad, so quite a nice place to run.

X-training warm up/down (gym) 5:00 [1]

Monday Nov 12, 2012 #

6 PM

Cycling 30:00 intensity: (20:00 @2) + (10:00 @3) 13.5 km (27.0 kph)

static in the hotel gym

Swimming 22:30 [3] 0.75 km (30:00 / km)

Saturday Nov 10, 2012 #

8 AM

Off-road running race 19:46 [5] 5.0 km (3:57 / km) +95m 3:37 / km
shoes: Asics Hyperspeed (i)

Ashton Court
Roughly 11:15 up and 8:30 down
Ran over from the hotel to park run with the king(tim). Happy to go at my own pace with tim and a few others steadily pulling away. Pulled back about 4 places on the gravelly part of the descent but then got pipped on the line by a couple of lads with much faster finishes.

Then caught up with tim laura and maya over coffee before a great wedding and ceilidh that was so energetic it probably warrants another AP entry. Good times.

Road running warm up/down 1:00:00 [1] 10.91 km (5:30 / km)
shoes: Asics Hyperspeed (i)

Wednesday Nov 7, 2012 #

7 AM

Road running 57:30 [1] 10.5 km (5:29 / km)
shoes: Asics 2160 (ii)

ITW via herne hill

Tuesday Nov 6, 2012 #

7 PM

Road running intervals 25:00 intensity: (7:00 @4) + (18:00 @5) 5.6 km (4:28 / km)
ahr:177 max:192 shoes: Asics 2160

SLOW reps at Clapham Common with paul, dan and don.
5 mins tempo, 2 mins rest, then 4x2 mins off 1 min, 4x1 min off 40s.
Excellent sesh with everyone pushing hard. Put in a good amount of effort, and my heart rate at 192 is higher than in a long time.

Road running warm up/down 21:00 [1] 3.2 km (6:34 / km)
shoes: Asics 2160

Monday Nov 5, 2012 #

9 PM

Road running 28:52 [1] 5.0 km (5:46 / km)
ahr:136 shoes: Asics 2160 (ii)

Easy jog to station and then from a couple of stops early. Really tired from work and sleeping badly.

Sunday Nov 4, 2012 #

4 PM

Road running 1:13:25 [2] 14.2 km (5:10 / km)
ahr:147 shoes: Asics 2160

Saturday Nov 3, 2012 #

5 PM

Road running tempo 19:07 [4] 3.0 mi (6:22 / mi)
ahr:175 shoes: Asics Hyperspeed (i)

Back to the 3 mile beckenham tempo loop. Quite pleased - probably went a touch harder than I needed to for the session, but nice for the confidence to run quickish.

Road running warm up/down 32:32 [1] 5.5 km (5:55 / km)
shoes: Asics Hyperspeed (i)

Friday Nov 2, 2012 #

7 PM

X-training (gym) 15:00 [1]

X-training (erg) 20:00 intensity: (13:00 @3) + (3:00 @4) + (4:00 @5) 4.6 km (4:21 / km)

Cycling 10:20 [1] 2.0 km (11.6 kph)

stationary bike

« Earlier | Later »