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

Training Log Archive: Whitesheep

In the 31 days ending Aug 31, 2017:

activity # timemileskm+mload
  Off-road running9 11:16:45 90.16(7:30) 145.1(4:40) 1190299.2
  Running (buggy/bag)19 10:45:43 71.29(9:03) 114.72(5:38) 455194.5
  Road running11 10:10:32 85.05(7:11) 136.88(4:28) 630335.2
  S&C1 30:0012.0
  Total37 32:43:00 246.5 396.7 2275840.9

«»
2:26
0:00
» now
TuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeTh

Wednesday Aug 30, 2017 #

7 AM

Running (buggy/bag) 27:30 [2] 5.0 km (5:30 / km) +80m 5:06 / km
(sick) shoes: adidas Supernova boost (i)

5 PM

Running (buggy/bag) 30:00 [1] 5.0 km (6:00 / km) +80m 5:33 / km
(sick) shoes: adidas Supernova boost (i)

Monday Aug 28, 2017 #

8 AM

Off-road running long 1:30:54 [3] 21.1 km (4:18 / km) +150m 4:10 / km
ahr:158 shoes: inov8 race ultra 270

Shorter faster long run. Mostly quite steady but for the last 10 mins or so the uphill slope was tough. Ready for an easier few days.

Sunday Aug 27, 2017 #

11 AM

Off-road running 50:33 [2] 11.0 km (4:36 / km) +80m 4:26 / km
shoes: adidas Supernova boost (iii)

Steady around pont

Saturday Aug 26, 2017 #

Note

5 longest (target 165-175 km)
32.4 steady
26.4 mixed
33.2 steady
26.0 mixed
25.7 steady

Total 143.7
8 AM

Off-road running tempo 53:00 intensity: (13:00 @3) + (40:00 @4) 13.0 km (4:05 / km) +50m 4:00 / km
ahr:165 shoes: inov8 race ultra 270

8 miles alternating just above/below marathon pace, with a tempo parkrun after mile 3. Hard work but a good session I think.
Hit the paces I wanted on all the hard miles: 6:10-20, and the 5k in 19:10 so same pace. The easier miles slipped out to just over 7 mins by the end from 6:50s but that was ok as I was keeping the intensity up on the hard miles.
Overall it's 11 miles at marathon pace on a rough surface and a windy day, so I'm pleased.

Road running tempo 19:46 [3] 5.0 km (3:57 / km) +50m 3:46 / km
shoes: inov8 race ultra 270

newcastle

Off-road running 43:00 [1] 8.0 km (5:23 / km) +150m 4:55 / km
shoes: inov8 race ultra 270

Just making up the miles. Slow to start after a rough night with lil, only about 4 hours sleep. And was shot at the end.

Friday Aug 25, 2017 #

10 AM

Running (buggy/bag) 1:00:00 [1] 10.3 km (5:50 / km)
ahr:129 shoes: adidas Supernova boost (iii)

Easy loosener with lil

Thursday Aug 24, 2017 #

6 AM

Road running 1:23:34 intensity: (15:00 @2) + (55:00 @3) + (13:34 @4) 19.1 km (4:23 / km) +120m 4:15 / km
ahr:157 shoes: adidas Supernova boost (i)

Out & back to childwickbury incl 9 miles at marathon pace or thereabouts with the Thursday group
James C took it out q hard and stayed there. I was happy just to hang on with tired legs, likewise Camilla who was running well after coming 1st lady at Clacton half at the weekend
Bit slow to get going leaving the house at 5:45 with yesterday's intervals in my legs, and then barely staggered home

Wednesday Aug 23, 2017 #

2 PM

Road running intervals 44:30 [5] 10.8 km (4:07 / km) +50m 4:02 / km
max:183 shoes: inov8 race ultra 270

2x1 mile, 2 miles, 2x1 mile, all off 2 mins jog
Hard work but kept to my target pace of just under 3:40/km, with a bit of up & down for hills/crossings/passersby.
Times: 5:50, 53, 11:50, 5:53, 52

Road running warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: inov8 race ultra 270

Tuesday Aug 22, 2017 #

7 AM

Off-road running 39:30 [2] 8.4 km (4:42 / km) +100m 4:26 / km
ahr:147 shoes: inov8 race ultra 290

Steady + strides along the railway path

Running (buggy/bag) 15:00 [1] 2.58 km (5:50 / km)
shoes: adidas Supernova boost (i)

6 PM

Running (buggy/bag) 15:00 [1] 2.58 km (5:50 / km)
shoes: adidas Supernova boost (iii)

legs felt good and loose, putting that down to strides this morning

Monday Aug 21, 2017 #

8 AM

Running (buggy/bag) 15:00 [1] 2.58 km (5:50 / km)
shoes: adidas Supernova boost (iii)

12 PM

Road running 41:33 [1] 8.0 km (5:12 / km)
ahr:132 shoes: adidas Supernova boost (iii)

along embankment, bit meh as was tired and there were lots of obstacles
5 PM

Running (buggy/bag) 15:00 [1] 2.58 km (5:50 / km)
shoes: adidas Supernova boost (iii)

Sunday Aug 20, 2017 #

Note
(rest day)

Busy day for lily may's first birthday bbq, so no time really for a run

Saturday Aug 19, 2017 #

Note

5 longest (target 165-175 km)
32.4 steady
26.4 mixed
33.2 steady
24.5 mixed
25.7 steady

Total 142.2
9 AM

Off-road running long 2:26:53 [3] 32.4 km (4:32 / km) +290m 4:20 / km
ahr:157 shoes: inov8 race ultra 270

Sundays long run rescheduled for today.
Very pleased with how it went. Planned to be a bit quicker than a few weeks ago, but still would have been happy 2-3 mins slower than this.

Friday Aug 18, 2017 #

7 PM

Off-road running 58:00 intensity: (45:00 @1) + (13:00 @2) 11.8 km (4:55 / km) +150m 4:37 / km
ahr:137 shoes: inov8 race ultra 290

Nice steady dusk run to gustard wood

Thursday Aug 17, 2017 #

6 AM

Road running 1:23:02 intensity: (1:00:00 @2) + (23:02 @3) 17.6 km (4:43 / km) +120m 4:34 / km
ahr:146 shoes: adidas Supernova boost (i)

All of us had one reason or another for taking it a bit easier this week, so we did. Still wound up nicely towards the end.
7 PM

Road running tempo 26:21 [4] 7.0 km (3:46 / km) +50m 3:38 / km
ahr:170 shoes: Asics Hyperspeed (ii)

A good sign the training is working, as I've struggled with these runs in the past but this felt good.

Road running warm up/down 8:20 [1] 1.5 km (5:33 / km)
shoes: Asics Hyperspeed (ii)

Wednesday Aug 16, 2017 #

7 AM

Running (buggy/bag) 27:30 [1] 5.0 km (5:30 / km) +80m 5:06 / km
ahr:139 shoes: adidas Supernova boost (iii)

4 PM

Running (buggy/bag) 36:30 [2] 6.5 km (5:37 / km) +80m 5:17 / km
shoes: adidas Supernova boost (iii)

Tuesday Aug 15, 2017 #

7 AM

Running (buggy/bag) 15:00 [1] 2.58 km (5:50 / km)
shoes: Asics Hyperspeed (ii)

1 PM

Road running intervals 26:00 [5] 5.5 km (4:44 / km)
max:182 shoes: Asics Hyperspeed (ii)

500m reps, usual 3x3 along embankment
More chaotic than usual with roadworks, but the second set were about what I was after: 1:45, 39, 35. Had the usual problems picking up gps but i expect that now.
Was not feeling great and thought about sitting this out, but decided I'd give it a go and just call it strides if I wasn't up to much. Pleased I went as it energised me.

Road running warm up/down 10:00 [1] 1.8 km (5:33 / km)
shoes: Asics Hyperspeed (ii)

5 PM

Running (buggy/bag) 7:00 [1] 1.3 km (5:23 / km)
shoes: adidas Supernova boost (iii)

Monday Aug 14, 2017 #

8 AM

Running (buggy/bag) 15:00 [1] 2.58 km (5:50 / km)
shoes: adidas Supernova boost (iii)

v easy, recovered now but still feeling a bit short of energy
6 PM

Running (buggy/bag) 15:00 [1] 2.58 km (5:50 / km)
shoes: adidas Supernova boost (iii)

Sunday Aug 13, 2017 #

Note
(sick)

Food poisoning? World champs norovirus? Either way I was totally laid low sat night and today, em following me on a 12 hour delay. Grim.

Saturday Aug 12, 2017 #

10 AM

Off-road running 58:55 [2] 12.0 km (4:55 / km) +120m 4:41 / km
ahr:142 shoes: adidas Supernova boost (ii)

Steady out to heartwood, slightly empty legs

Friday Aug 11, 2017 #

1 PM

Running (buggy/bag) 1:42:00 [1] 18.2 km (5:36 / km)
ahr:139 shoes: adidas Supernova boost (iii)

Thursday Aug 10, 2017 #

6 AM

Road running tempo 1:20:46 intensity: (11:37 @2) + (50:00 @3) + (19:09 @4) 19.0 km (4:15 / km) +120m 4:07 / km
ahr:162 shoes: adidas Supernova boost (i)

First run with the team thursday group, out & back to childwickbury. It is a good group, everyone a sub-3 marathoner, some by a distance.
They normally aim for just under 7 minute miling, but this was a quick one going under 6:30s for long stretches. Perfect for me. Mainly led by camilla who is running for england in october, but I also tried to push it along once or twice so as to be invited back next week!
V similar distance to last week's thursday run but it felt much better. Am now caught in two minds whether to do the planned tempo this evening or whether this was tough enough in its own right. When the pace is closer to 7 min miling I will definitely add the short sharp evening run.

Wednesday Aug 9, 2017 #

7 AM

Running (buggy/bag) 30:38 [1] 5.0 km (6:08 / km)
ahr:137 shoes: adidas Supernova boost (iii)

5 PM

Running (buggy/bag) 34:23 [2] 7.0 km (4:55 / km)
shoes: adidas Supernova boost (iii)

both runs to/from nursery and ITW/HFW, but garmin played up and I don't really know the distances, other than what's measured definitely looks short.
added a small loop on in the evening and pushed out to a steady pace.

Tuesday Aug 8, 2017 #

1 PM

Off-road running 47:30 intensity: (37:30 @1) + (10:00 @2) 9.6 km (4:57 / km) +100m 4:42 / km
ahr:143 shoes: inov8 race ultra 290

Easy + strides

Monday Aug 7, 2017 #

Note
(rest day)

Tired, need a few easy days before pushing again

Sunday Aug 6, 2017 #

8 AM

Off-road running 1:28:30 [2] 17.8 km (4:58 / km)
ahr:140 shoes: adidas Supernova boost (i)

Out & back to tadcaster and along the river wharf. Nice route but a bit of a slog.

Saturday Aug 5, 2017 #

8 AM

Running (buggy/bag) tempo 21:35 [4] 5.0 km (4:19 / km)
ahr:171 shoes: Asics Hyperspeed (ii)

York with lil
Bit disappointed with the time. It was way busier than I expected and I got boxed in. Still think I could do 20 mins but not off a 5 mins + first km. Ah well.

Road running intervals 25:45 intensity: (6:00 @2) + (19:45 @4) 6.2 km (4:09 / km)
max:183 shoes: Asics Hyperspeed (ii)

5x 1km tempo off 90s jog recoveries
Tried to keep ticking over nicely on the jogs. Felt good to start with but last couple were hard work.

Road running 55:25 [2] 12.0 km (4:37 / km)
shoes: Asics Hyperspeed (ii)

To & from York racecourse

Friday Aug 4, 2017 #

1 PM

Running (buggy/bag) 1:46:21 [2] 18.0 km (5:55 / km) +135m 5:42 / km
ahr:132 shoes: adidas Supernova boost (i)

Rothamstead and nickey line route with lil

Thursday Aug 3, 2017 #

8 AM

Road running 12:30 [1] 2.58 km (4:51 / km)
shoes: adidas Supernova boost (iii)

Badly overslept and missed the planned morning run.
6 PM

Road running tempo 1:05:00 intensity: (20:00 @2) + (30:00 @3) + (10:00 @4) + (5:00 @5) 15.9 km (4:05 / km) +120m 3:56 / km
ahr:167 max:185 shoes: adidas Supernova boost (iii)

Progression run from around 4:15s to 3:50s. Very hard work and I fell a bit short of target paces towards the end. But the effort level was high and I need to keep coming back for more of this.

Road running warm up/down 18:00 [2] 3.4 km (5:18 / km)
shoes: adidas Supernova boost (iii)

Wednesday Aug 2, 2017 #

7 PM

S&C 30:00 [2]

Easy weights. First day back at work so took it easy.

Tuesday Aug 1, 2017 #

9 AM

Running (buggy/bag) 57:16 [2] 10.4 km (5:30 / km)
ahr:139 shoes: adidas Supernova boost (iii)

Easy with Hannah though we pushed each other on a little

« Earlier | Later »