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

Training Log Archive: Whitesheep

In the 7 days ending Apr 7, 2013:

activity # timemileskm+mload
  Road running6 4:02:11 31.88(7:36) 51.3(4:43) 95136.7
  Swimming3 1:00:00 1.12(53:39) 1.8(33:20)24.0
  Off-road running2 52:55 6.34(8:21) 10.2(5:11)16.7
  Cycling2 40:00 12.12(18.2/h) 19.5(29.2/h)15.5
  X-training1 15:005.0
  Total10 6:50:06 51.45 82.8 95197.9

«»
1:48
0:00
» now
MoTuWeThFrSaSu

Sunday Apr 7, 2013 #

5 PM

Road running long 1:48:40 [3] 22.5 km (4:50 / km)
ahr:164 shoes: inov8 road-x 233

Easy warm up with em, then picked up to a steady pace along the waterlink way. Back into beckenham for what was supposed to be 2x 3 miles at marathon pace. But towards the end of the first loop I felt like I was working too hard to hold the pace, and cut it short to just one loop. Added a little trot around kelsey park so ended up only 1-2 miles short.

Friday Apr 5, 2013 #

1 PM

Swimming 20:00 [2] 0.6 km (33:20 / km)

8 PM

Road running intervals 20:00 [5] 5.1 km (3:55 / km)
shoes: Asics Hyperspeed (i)

3x 1km off 75s + 800m (supposed to be 4x 1km off 90s but the treadmill enforced a 3 minute warm up at the slow pace and I couldn't be bothered to reprogramme)
Did the k's in about 3:26-3:28 each then approx. 800m in approx. 2:40 so more like 3:20 pace. I know the treadmill makes it easier, but am still pleased and it felt good.

Road running warm up/down 21:35 [2] 4.0 km (5:24 / km)
shoes: Asics Hyperspeed (i)

Thursday Apr 4, 2013 #

7 AM

Off-road running 22:30 [1] 4.2 km (5:21 / km)
shoes: Asics Hyperspeed (i)

6 PM

Road running 29:50 [3] 6.5 km (4:35 / km) +30m 4:29 / km
shoes: Asics Hyperspeed (i)

Wednesday Apr 3, 2013 #

12 PM

Swimming 20:00 [2] 0.6 km (33:20 / km)

as on Monday I got dizzy on getting out of the pool. Just like after the swim leg of the Hever Castle tri in fact - except this time I can rule out cold or effort level as causes. I wonder if it's not wearing ear plugs that does it?
Google seems to agree. It also says head movements might be a problem although I don't see how you're supposed to swim for very long without them! But maybe mine are a bit jerky or exaggerated.
C • Dizziness 2
5 PM

Cycling 15:00 intensity: (10:00 @2) + (5:00 @3) 7.5 km (30.0 kph)

Road running 15:00 [2] 3.1 km (4:50 / km)
shoes: Asics Hyperspeed (i)

X-training 15:00 intensity: (5:00 @1) + (10:00 @2)

Tuesday Apr 2, 2013 #

7 AM

Off-road running 30:25 [2] 6.0 km (5:04 / km)
shoes: Asics Hyperspeed (i)

nice potter around lusaka - in shorts and vest!
C • Vest 3
6 PM

Road running 32:06 [3] 7.0 km (4:35 / km) +35m 4:28 / km
shoes: Asics Hyperspeed (i)

squeezed in the cheekiest of cheeky runs in the 35 minutes between getting back from meetings and client dinner. progression run from easy up to marathon pace.

Monday Apr 1, 2013 #

7 PM

Swimming 20:00 [2] 0.6 km (33:20 / km)

Cycling 25:00 intensity: (10:00 @1) + (10:00 @2) + (5:00 @3) 12.0 km (28.8 kph)

Road running 15:00 [3] 3.1 km (4:50 / km) +30m 4:37 / km
shoes: Asics Hyperspeed (i)

1st place in the Lusaka international triathlon. Organised, sponsored and raced exclusively by me.
nice to get a bit of variety.

« Earlier | Later »