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

Training Log Archive: Whitesheep

In the 31 days ending Jul 31, 2020:

activity # timemileskm+mload
  Off-road running16 15:36:45 114.14(8:12) 183.68(5:06) 1477440.8
  Running (buggy/bag)12 6:19:11 38.52(9:51) 61.99(6:07) 694118.6
  S&C9 3:40:0087.0
  Road running5 2:21:50 17.05(8:19) 27.44(5:10) 14453.8
  Cycling (turbo)5 2:05:0025.0
  Cycling1 1:22:54 24.06(17.4/h) 38.73(28.0/h) 30223.8
  Running drills1 10:004.0
  Total41 31:35:40 193.77 311.84 2617753.0
  [1-5]40 30:45:39

«»
2:19
0:00
» now
WeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFr

Friday Jul 31, 2020 #

7 PM

Cycling 1:22:54 intensity: (49:13 @1) + (30:30 @2) + (3:11 @3) 38.73 km (28.0 kph) +302m
ahr:132 max:159

Thursday Jul 30, 2020 #

12 PM

Off-road running tempo 1:00:00 intensity: (1:17 @1) + (6:15 @2) + (12:56 @3) + (28:45 @4) + (10:47 @5) 13.25 km (4:32 / km) +115m 4:20 / km
ahr:165 max:185 shoes: Mizuno wave hitogami

Shamelessly ripped off a Kris Jones session which looked good - 6km tempo, 2km steady, 2km hard. All on the grass/paths around the common.
24:45 (4:08), 9:53 (4:54), 7:36 (3:48)
I always find the common surprisingly slow going so was pleased with the final 2km especially.

Wednesday Jul 29, 2020 #

8 AM

Running (buggy/bag) 30:00 intensity: (9:34 @1) + (20:01 @2) + (25 @3) 5.01 km (5:59 / km) +76m 5:34 / km
ahr:136 max:154 shoes: New Balance echolucent

2 PM

Running (buggy/bag) 22:22 intensity: (8:26 @1) + (13:53 @2) + (3 @3) 3.51 km (6:22 / km) +52m 5:56 / km
ahr:133 max:150 shoes: New Balance 1500 (iii)

8 PM

Cycling (turbo) 20:00 [1]

S&C 15:00 [3]

Tuesday Jul 28, 2020 #

8 PM

Off-road running 46:12 intensity: (13:37 @1) + (28:21 @2) + (4:14 @3) 8.63 km (5:21 / km) +118m 5:01 / km
ahr:137 max:157 shoes: Saucony Peregrine

S&C 25:00 [3]

core

Sunday Jul 26, 2020 #

11 AM

Off-road running 1:19:34 intensity: (14:49 @1) + (40:26 @2) + (23:27 @3) + (52 @4) 16.52 km (4:49 / km) +1m 4:49 / km
ahr:142 max:170 shoes: New Balance 1500 (iii)

Towpath, easy out and quicker back

Saturday Jul 25, 2020 #

9 AM

Off-road running tempo 58:52 intensity: (18:47 @1) + (22:15 @2) + (3:44 @3) + (8:42 @4) + (5:24 @5) 11.97 km (4:55 / km)
ahr:144 max:180 shoes: New Balance 1500 (iii)

(Car)parkrun next to our campsite
Felt good and within myself after a nice long warm up pacing dad and showing sal the route.
18:33 for the 5k

Friday Jul 24, 2020 #

5 PM

Off-road running 36:40 intensity: (17:01 @1) + (18:31 @2) + (1:08 @3) 6.85 km (5:21 / km)
ahr:135 max:153 shoes: New Balance 1500 (iii)

Thursday Jul 23, 2020 #

8 AM

Running (buggy/bag) 34:30 intensity: (7:56 @1) + (25:03 @2) + (1:31 @3) 5.91 km (5:50 / km) +74m 5:30 / km
ahr:138 max:153

8 PM

S&C 30:00 [3]

Cycling (turbo) 10:00 [1]

Wednesday Jul 22, 2020 #

8 AM

Running (buggy/bag) 36:46 intensity: (12:50 @1) + (23:20 @2) + (36 @3) 6.46 km (5:42 / km) +76m 5:23 / km
ahr:134 max:152 shoes: New Balance echolucent

nursery drop-off and a short sauncey wood loop
8 PM

S&C 30:00 [0]

yoga

Tuesday Jul 21, 2020 #

11 AM

Off-road running hills 48:43 intensity: (1:54 @1) + (15:12 @2) + (21:37 @3) + (10:00 @5) 9.13 km (5:20 / km) +224m 4:45 / km
ahr:150 max:163 shoes: Mizuno wave hitogami

tempo out to cherry tree lane then 12x leasey bridge field hill reps
39-41s which is better than I've managed for 12 reps (better than I've managed for 8 even)
slightly more limited tempo back

Monday Jul 20, 2020 #

11 AM

Off-road running 46:14 intensity: (5:34 @1) + (30:33 @2) + (9:43 @3) + (19 @4) + (5 @5) 9.12 km (5:04 / km) +117m 4:46 / km
ahr:143 max:178 shoes: Saucony Peregrine

Slight extension to the usual loop which makes it a nicer run by extending the nice long cruise down rose lane to a full 1km
Feeling good on the day so I had a pop at taking back a strava segment that was nicked from me a few weeks back. Got it back by a second. Nice to have another sign that I'm on the up.

Sunday Jul 19, 2020 #

12 PM

Running (buggy/bag) 1:20:33 intensity: (1:04:59 @1) + (15:23 @2) + (11 @3) 13.52 km (5:58 / km) +56m 5:50 / km
ahr:128 max:153 shoes: New Balance echolucent

Saturday Jul 18, 2020 #

9 AM

Road running tempo 31:15 intensity: (1 @0) + (2:04 @1) + (10:02 @2) + (9:24 @3) + (9:44 @4) 7.23 km (4:19 / km) +26m 4:15 / km
max:169 shoes: Saucony Type A

Virtual park run round the batford/cold harbour road loop
18:58 on a nice flat course
5 PM

Road running tempo 26:00 intensity: (6:00 @1) + (10:00 @3) + (10:00 @4) 6.02 km (4:19 / km) +32m 4:12 / km
ahr:144 max:159 shoes: Mizuno wave hitogami

Followed up with a second quick run home from the browns’
19:51 for the 5k which took me a while to warm up to.

Friday Jul 17, 2020 #

11 AM

Road running 55:45 intensity: (47:51 @1) + (7:54 @2) 9.98 km (5:35 / km) +57m 5:26 / km
ahr:129 max:142 shoes: New Balance echolucent

Feels like another little milestone, super easy recovery run with a super easy recovery heart rate

Thursday Jul 16, 2020 #

8 AM

Off-road running long 1:49:34 intensity: (3:42 @1) + (55:56 @2) + (49:56 @3) 21.11 km (5:11 / km) +152m 5:01 / km
ahr:148 max:162 shoes: New Balance 1500 (iii)

Nursery drop off then nice long run out to brocket hall
2 PM

Running (buggy/bag) 29:37 [1] 4.28 km (6:55 / km) +52m 6:31 / km
shoes: New Balance echolucent

Nursery pick up then to the meadow for pouch and a beer

Wednesday Jul 15, 2020 #

2 PM

Running (buggy/bag) 25:09 intensity: (7:42 @1) + (15:21 @2) + (2:06 @3) 4.28 km (5:53 / km) +51m 5:33 / km
ahr:135 max:155

7 PM

Cycling (turbo) 20:00 [1]

S&C 20:00 [0]

yoga

Tuesday Jul 14, 2020 #

5 PM

Off-road running intervals 59:48 intensity: (2:10 @1) + (30:51 @2) + (10:07 @3) + (10:31 @4) + (6:09 @5) 10.53 km (5:41 / km) +82m 5:28 / km
ahr:150 max:185 shoes: Mizuno wave hitogami

2 sets of 200/400/800/400/200 off 1 min recoveries
Reasonable times. Pretty cooked after only two sets but was nice to get a session under my belt.

Running drills 10:00 [2]
shoes: Mizuno wave hitogami

Sunday Jul 12, 2020 #

7 PM

Off-road running 1:30:47 intensity: (20:47 @1) + (1:03:40 @2) + (6:20 @3) 15.78 km (5:45 / km) +111m 5:33 / km
ahr:140 max:156 shoes: New Balance echolucent

Bit empty after a few evenings boozing and dead legs from weights yesterday

Saturday Jul 11, 2020 #

9 AM

Off-road running tempo 20:21 [4] 5.0 km (4:04 / km) +62m 3:50 / km
shoes: Mizuno wave hitogami

Hills route, died a bit towards the end tbh

Road running warm up/down 5:00 [1] 1.0 km (5:00 / km)

7 PM

S&C 40:00 [3]

weights and core, quite hard

Friday Jul 10, 2020 #

3 PM

Off-road running 1:14:20 intensity: (4:50 @1) + (36:36 @2) + (32:54 @3) 14.84 km (5:01 / km) +125m 4:49 / km
ahr:147 max:162 shoes: Saucony Peregrine

First run in about a month that was not simultaneously disappointingly slow, short and hard work

Thursday Jul 9, 2020 #

8 AM

Running (buggy/bag) 27:00 intensity: (3:36 @1) + (20:21 @2) + (3:03 @3) 4.25 km (6:21 / km) +53m 5:59 / km
ahr:142 max:153 shoes: New Balance 1500 (iii)

2 PM

Running (buggy/bag) 24:47 intensity: (9:00 @1) + (15:26 @2) + (21 @3) 4.0 km (6:12 / km) +51m 5:50 / km
ahr:137 max:151 shoes: New Balance 1500 (iii)

Wednesday Jul 8, 2020 #

2 PM

Running (buggy/bag) 23:36 intensity: (4:06 @1) + (15:30 @2) + (4:00 @3) 4.0 km (5:54 / km) +53m 5:32 / km
ahr:139 max:152 shoes: New Balance echolucent

7 PM

Cycling (turbo) 25:00 [1]

S&C 20:00 [2]

Tuesday Jul 7, 2020 #

5 PM

Off-road running 1:07:15 intensity: (1:11 @1) + (1:01:45 @2) + (4:19 @3) 13.19 km (5:06 / km) +87m 4:56 / km
ahr:144 max:155 shoes: New Balance 1500 (iii)

Monday Jul 6, 2020 #

8 PM

Road running 23:50 intensity: (8:15 @1) + (14:43 @2) + (52 @3) 3.21 km (7:25 / km) +30m 7:06 / km
ahr:134 max:153 shoes: New Balance echolucent

Super easy trot to the shops with em
Still maybe something funny going on with hr

Sunday Jul 5, 2020 #

5 PM

Off-road running 57:44 intensity: (2:47 @1) + (32:16 @2) + (22:41 @3) 11.23 km (5:08 / km) +99m 4:55 / km
ahr:147 max:157 shoes: Saucony Peregrine

Saturday Jul 4, 2020 #

8 PM

Off-road running tempo 29:41 intensity: (3:09 @1) + (7:35 @2) + (1:51 @3) + (6:27 @4) + (10:39 @5) 6.83 km (4:21 / km) +67m 4:08 / km
ahr:162 max:185 shoes: Mizuno wave hitogami

Long day of tricky work but this was a nice blast to shake off the cobwebs

Friday Jul 3, 2020 #

8 PM

Cycling (turbo) 50:00 [1]
ahr:111 max:122

S&C 15:00 [2]

Thursday Jul 2, 2020 #

8 PM

Off-road running 51:00 intensity: (1:34 @1) + (37:59 @2) + (11:27 @3) 9.71 km (5:15 / km) +118m 4:57 / km
ahr:145 max:159 shoes: Saucony Peregrine

Wednesday Jul 1, 2020 #

8 AM

Running (buggy/bag) 22:19 intensity: (8:58 @1) + (9:48 @2) + (3:33 @3) 3.34 km (6:41 / km) +51m 6:13 / km
ahr:138 max:158 shoes: New Balance 1500 (iii)

2 PM

Running (buggy/bag) 22:32 intensity: (11:55 @1) + (8:27 @2) + (2:10 @3) 3.43 km (6:34 / km) +51m 6:07 / km
ahr:132 max:157 shoes: New Balance 1500 (iii)

8 PM

S&C 25:00 [2]

weights & core

« Earlier | Later »