Register | username: pw: 
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 1 days ending Apr 12, 2012:

activity # timemileskm+m
  Running3 1:06:08 10.47(6:19) 16.85(3:56) 216
  Strength and Conditioning1 32:00
  Total3 1:38:08 10.47 16.85 216
  [1-5]3 1:35:05
averages - sleep:7 weight:66.8kg

«»
1:38
0:00
» now
Th

Thursday Apr 12, 2012 #

7 AM

Running 19:38 4.23 km (4:38 / km)
ahr:141 max:150 slept:7.0 weight:66.8kg shoes: Nike Air Pegasus+ 28

ITW
12 PM

Running warm up/down 4:29 1.15 km (3:55 / km) +30m 3:27 / km
ahr:137 max:163 shoes: Asics Gel GT-2140

Up to the gym

Strength and Conditioning 32:00 [1]
shoes: Asics Gel GT-2140

Core, glutes, hips, thighs and some plyos

Running warm up/down 4:00 1.15 km (3:28 / km) +5m 3:24 / km
ahr:130 max:151 shoes: Asics Gel GT-2140

Back down the hill to work
5 PM

Running 10:22 2.16 km (4:48 / km) +174m 3:25 / km
ahr:135 max:145 shoes: Nike Air Pegasus+ 28

HFW

Running warm up/down 8:32 1.81 km (4:43 / km) +5m 4:39 / km
ahr:149 max:168 shoes: Inov8 Road-X 233

Up to the track for intervals as a WU then a few drills etc.

Running intervals 14:00 [5] 5.17 km (2:43 / km) +2m 2:42 / km
ahr:140 max:170 shoes: Inov8 Road-X 233

12 x 400m with ~1:30 recovery. First lap was too laid back but got into the groove after that. Started to chuck it down after the first 4 with both myself and the track sodden by the end. Times held up despite the track getting a little slippy:

75s; missed split (~68); 70; 70; 71; 68; 69; 70; 70; 71; 70; 71.

Based on my my VDot from my latest race I was targetting 72s but ~70s felt fast but comfortable and could have gone on to do a few more at the same pace. Was frezing cold and soaking wet by the end though and glad it was done.

Running warm up/down 5:07 1.19 km (4:19 / km)
ahr:138 max:145 shoes: Inov8 Road-X 233

Quick escape from the track and home to get warm and dry. Severe hot aches on my hands once in the shower.

« Earlier | Later »