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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Treb

In the 7 days ending Sep 6, 2020:

activity # timemileskm+m
  Running on Paths4 4:25:55 32.25(8:15) 51.91(5:07) 472
  Running Road1 50:49 6.51(7:49) 10.47(4:51) 156
  Total5 5:16:44 38.76(8:10) 62.38(5:05) 628

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MoTuWeThFrSaSu

Sunday Sep 6, 2020 #

9 AM

Running on Paths long 1:47:27 intensity: (1:59 @1) + (28:18 @2) + (1:11:49 @3) + (5:21 @4) 23.71 km (4:32 / km) +69m 4:28 / km
ahr:158 max:173 shoes: NB M890 Greenish

A long run with Willy and his mates. A bit quicker than I was expecting but a good session. Ran the first lap with them, struggling a little by the end so i doubled back and did a chilled few km back to meet the group on their second lap. Jumped back on and basically held on for the rest of the lap.

Saturday Sep 5, 2020 #

6 PM

Running on Paths 45:41 intensity: (3:17 @1) + (39:15 @2) + (3:09 @3) 8.85 km (5:10 / km) +82m 4:56 / km
ahr:147 max:160 shoes: Inov8 X Talon - Green

A random fairly slow loop around the fields near home.

Thursday Sep 3, 2020 #

3 PM

Running on Paths intervals 43:25 intensity: (31:21 @1) + (10:18 @2) + (1:46 @3) 6.35 km (6:50 / km) +80m 6:26 / km
ahr:133 max:161 shoes: NB M890 Greenish

Had to fit the run in before a meeting. Didn't have too much time so managed to fit in a few 100m sprints with 100m walk recovery.

Wednesday Sep 2, 2020 #

5 PM

Running Road 50:49 intensity: (6:53 @1) + (39:00 @2) + (4:56 @3) 10.47 km (4:51 / km) +156m 4:31 / km
ahr:146 max:161 shoes: NB M890 Greenish

Evening cruise with Nico, hard to find the motivation as it was pissing it down. A loop to Richmond and back.

Tuesday Sep 1, 2020 #

4 PM

Running on Paths intervals 1:09:22 intensity: (17:00 @1) + (17:22 @2) + (5:00 @3) + (28:00 @4) + (2:00 @5) 13.0 km (5:20 / km) +241m 4:53 / km
shoes: NB M890 Greenish

Evening interval session. A fairly long warm up followed by some intervals.

5x 1km with 2mins recovery. (3:34, 4:14, 3:55, 4:45, 4:04) Some varied times, legs struggling a little on the 4th and 5th.
Followed by 10x 30secs on 30secs off. Between 160 and 140 m's.

Longish warm down.

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