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

Training Log Archive: Whitesheep

In the 7 days ending Jul 18, 2010:

activity # timemileskm+mload
  Road running3 2:12:30 16.34(8:06) 26.3(5:02)47.0
  Cycling1 1:18:57 17.4(13.2/h) 28.0(21.3/h)19.6
  S&C1 50:0027.5
  Orienteering1 43:53 5.9(7:26) 9.5(4:37)10 /12c83%35.1
  X-training1 40:0019.5
  Off-road running1 24:49 3.85(6:26) 6.2(4:00)19.8
  Total5 6:10:09 43.5 70.010 /12c83%168.5

«»
1:30
0:00
» now
MoTuWeThFrSaSu

Sunday Jul 18, 2010 #

11 AM

Cycling 1:18:57 intensity: (1:00:00 @1) + (18:57 @2) 28.0 km (21.3 kph)

Nice relaxed ride out to Fickleshole with Em.

Saturday Jul 17, 2010 #

6 PM

Off-road running intervals 24:49 intensity: (3:30 @2) + (3:19 @3) + (7:00 @4) + (11:00 @5) 6.2 km (4:00 / km)
shoes: Asics 2140 (ii)

Pyramid reps in S Norwood, except I didn't come down the pyramid. 0.9k, 1.8k, 2.7k (ish), all in around 3:45/k.

Road running warm up/down 25:00 [2] 5.0 km (5:00 / km)
shoes: Asics 2140 (ii)

Thursday Jul 15, 2010 #

7 PM

Orienteering 43:53 [4] ** 9.5 km (4:37 / km)
spiked:10/12c shoes: Asics Trabuco

Trail challenge mass start in Knole Park.
Only managed 2nd, should have won. Made a right hash of #2 somehow and had to run up to the front from way back. Then got a decent lead by #8 but threw it away on foolhardy straight route through thick bracken to #9.
Nice enough area for a run, might come here again some time.

Road running warm up/down 30:00 [1] 5.5 km (5:27 / km)

Wednesday Jul 14, 2010 #

6 PM

Road running 1:17:30 [2] 15.8 km (4:54 / km)
shoes: Asics 2140 (ii)

HFW

Tuesday Jul 13, 2010 #

7 PM

X-training (gym) 20:00 [2]

easy hills on the x-trainer

S&C 50:00 [3]

weights & my old core routine (but much reduced). Have lost a lot of strength.

X-training (gym) 20:00 intensity: (5:00 @2) + (10:00 @3) + (5:00 @4)

harder hills on the hill climber.

« Earlier | Later »