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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Whitesheep

In the 30 days ending Jun 30, 2020:

activity # timemileskm+mload
  Off-road running8 7:09:43 50.16(8:34) 80.73(5:19) 932182.1
  Road running6 3:27:05 26.73(7:45) 43.02(4:49) 250104.7
  Running (buggy/bag)4 3:09:47 17.31(10:58) 27.86(6:49) 26853.3
  Cycling (turbo)4 2:30:0038.0
  S&C5 2:30:0036.8
  Terrain running1 1:17:29 8.9(8:42) 14.33(5:24) 7639.1
  Total25 20:04:04 103.11 165.94 1526453.9
  [1-5]24 18:49:04

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Tuesday Jun 30, 2020 #

8 PM

Road running 39:06 intensity: (2:09 @1) + (29:26 @2) + (7:31 @3) 7.77 km (5:02 / km) +45m 4:54 / km
ahr:145 max:157 shoes: New Balance echolucent

Sunday Jun 28, 2020 #

6 PM

Off-road running 1:11:14 intensity: (4:56 @1) + (1:04:59 @2) + (1:19 @3) 13.31 km (5:21 / km) +139m 5:05 / km
ahr:141 max:153 shoes: New Balance 1500 (iii)

Saturday Jun 27, 2020 #

9 AM

Road running tempo 19:47 intensity: (1:33 @1) + (2:28 @2) + (2:19 @3) + (4:16 @4) + (9:11 @5) 5.01 km (3:57 / km)
ahr:165 max:182 shoes: Mizuno wave hitogami

Didn’t get going for a long time but from about 1 mile in this was ok
9 PM

S&C 45:00 intensity: (25:00 @2) + (20:00 @3)

good mix of weights and core

Friday Jun 26, 2020 #

6 PM

Road running 45:47 intensity: (2:51 @1) + (42:52 @2) + (4 @3) 8.88 km (5:09 / km) +51m 5:01 / km
ahr:141 max:150 shoes: New Balance echolucent

Almost felt average, so much better than monday

Thursday Jun 25, 2020 #

12 PM

Off-road running 50:22 intensity: (4:40 @1) + (28:54 @2) + (16:48 @3) 9.05 km (5:34 / km) +117m 5:14 / km
ahr:146 max:161 shoes: Saucony Peregrine

better than Monday's run which is a relief, but have very recently run this route 5 mins quicker with a lower hr so not quite right yet

Wednesday Jun 24, 2020 #

8 AM

Running (buggy/bag) 44:01 intensity: (18:27 @1) + (23:00 @2) + (2:34 @3) 6.93 km (6:21 / km) +103m 5:55 / km
ahr:136 max:154 shoes: New Balance echolucent

first nursery drop off in a while!
have to say I felt better for getting up and exercising in the morning. can't remember the last time I ran before mid-afternoon but am thinking it would be good to make a habit of some earlier activity.
2 PM

Running (buggy/bag) 25:12 intensity: (16:38 @1) + (8:34 @2) 3.47 km (7:15 / km) +51m 6:46 / km
ahr:127 max:147 shoes: New Balance 1500 (iii)

8 PM

S&C 55:00 [0]

yoga

Tuesday Jun 23, 2020 #

4 PM

Off-road running hills 41:07 intensity: (19:13 @1) + (12:19 @2) + (5:40 @3) + (3:31 @4) + (24 @5) 5.91 km (6:57 / km) +126m 6:17 / km
ahr:137 max:186 shoes: Mizuno wave hitogami

easy to cherry tree lane with em then 8x progressive hills
started pretty steady but was going hard by the last one. completely unnecessary from a training point of view but matched my fastest time for the rep so was good for my frame of mind.

Monday Jun 22, 2020 #

8 PM

Road running 43:40 intensity: (3:31 @1) + (35:27 @2) + (4:42 @3) 7.76 km (5:38 / km) +47m 5:28 / km
ahr:142 max:158 shoes: New Balance 1500 (iii)

so slow attack point thought it was a buggy run :-(
not in the best condition just now, hoping it is just work tiredness and after-effects of the virus and will sort itself out in a few days

Sunday Jun 21, 2020 #

7 PM

Off-road running 1:02:21 intensity: (2:47 @1) + (31:07 @2) + (28:27 @3) 12.01 km (5:11 / km) +95m 5:00 / km
ahr:148 max:159 shoes: New Balance echolucent

Saturday Jun 20, 2020 #

9 AM

Road running tempo 20:00 intensity: (5 @1) + (1:08 @2) + (9:46 @3) + (6:22 @4) + (2:39 @5) 5.0 km (4:00 / km) +35m 3:52 / km
ahr:163 max:179 shoes: Mizuno wave hitogami

Another slightly funny run hr wise
Worked at a good tempo effort for bits of it, but also parts where my hr dropped off a bit. Maybe just struggling to push on while tired out from work & last week’s virus.
9 PM

Cycling (turbo) 30:00 [1]

S&C 20:00 [0]

Friday Jun 19, 2020 #

7 PM

Off-road running 59:30 intensity: (2:52 @1) + (55:52 @2) + (46 @3) 11.18 km (5:19 / km) +108m 5:05 / km
ahr:141 max:151

Wednesday Jun 17, 2020 #

8 PM

Cycling (turbo) 50:00 intensity: (30:00 @1) + (20:00 @2)

S&C 15:00 [2]

Tuesday Jun 16, 2020 #

8 PM

Cycling (turbo) 50:00 intensity: (30:00 @1) + (20:00 @2)

S&C 15:00 [2]

Monday Jun 15, 2020 #

5 PM

Off-road running 48:53 intensity: (4:27 @1) + (27:21 @2) + (17:05 @3) 9.09 km (5:23 / km) +119m 5:03 / km
ahr:146 max:158 shoes: Saucony Peregrine

felt a bit too much like hard work but it was warm

Sunday Jun 14, 2020 #

11 AM

Running (buggy/bag) 1:06:43 intensity: (28:47 @1) + (34:58 @2) + (2:58 @3) 9.98 km (6:41 / km) +90m 6:24 / km
ahr:134 max:157 shoes: New Balance echolucent

Lovely jog with the girls for a picnic. getting back into the swing of it.

Saturday Jun 13, 2020 #

4 PM

Road running tempo 38:45 intensity: (1:07 @1) + (4:24 @2) + (18:50 @3) + (11:48 @4) + (2:36 @5) 8.62 km (4:30 / km) +72m 4:19 / km
ahr:158 max:182 shoes: New Balance 1500 (iii)

Bit of time pressure, a week or more of frustration and lovely warm weather meant I got a bit over-eager. Pretty soft tempo effort for the most part but felt good.

Friday Jun 12, 2020 #

10 AM

Running (buggy/bag) 53:51 intensity: (53:28 @1) + (23 @2) 7.48 km (7:12 / km) +24m 7:05 / km
ahr:118 max:137 shoes: New Balance echolucent

Super easy and thankfully no ill effects.

Thursday Jun 11, 2020 #

9 PM

Cycling (turbo) 20:00 [1]

This barely counted but at least I was up for doing something. What an unpleasant week.

Thursday Jun 4, 2020 #

1 PM

Off-road running tempo 51:16 intensity: (3:16 @1) + (22:55 @2) + (14:17 @3) + (10:48 @4) 10.98 km (4:40 / km) +109m 4:27 / km
ahr:151 max:171 shoes: New Balance 1500 (iii)

Full lap of the Common then down cross lane
Nearly a minute slower than last time but more of a conscious tempo effort especially down the hill at the end. Heart rate of 162 vs. 176 feels like an improvement thought it's tricky to compare.
Really tired and achey afterwards, surprisingly so given I was within myself.

Wednesday Jun 3, 2020 #

7 PM

Off-road running 45:00 intensity: (1:17 @1) + (41:42 @2) + (2:01 @3) 9.2 km (4:53 / km) +119m 4:35 / km
ahr:142 max:156 shoes: Saucony Peregrine

Tuesday Jun 2, 2020 #

1 PM

Terrain running 1:17:29 intensity: (21:13 @1) + (19:37 @2) + (15:00 @3) + (14:39 @4) + (7:00 @5) 14.33 km (5:24 / km) +76m 5:16 / km
ahr:147 max:176 shoes: Mizuno wave hitogami

3/2/1 full loops (c. 1.15km per loop) of the woods followed by 2x 1km inner loop. All with ~2 mins jog recovery
HR data not credible as I can't manage k reps in 3:35 on rough ground at the end of a session at 150bpm. Hope the strap just needs a clean, the battery is new.
Am learning not to pay too much attention to the paces in the woods (tree cover and deviations for walkers add a random element) but the reps at the end were good, if anything a couple of seconds quicker than last time.

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