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

Training Log Archive: Rich

In the 7 days ending Jan 11, 2015:

activity # timemileskm+m
  Running8 5:08:22 41.37(7:27) 66.58(4:38) 423
  Strength and Conditioning2 1:18:42 2.09 3.37
  Total9 6:27:04 43.46 69.95 423
  [1-5]9 6:27:01
averages - sleep:3

«»
2:31
0:00
» now
MoTuWeThFrSaSu

Sunday Jan 11, 2015 #

Note
(sick)

Felt a bit better this morning and was going to have a little jog. However, put a new blind up after breakfast, which was harder work than it should have been and I felt crappy again. Was outside at my bro's for about half an hour this afternoon with Grace playing in the garden - felt horrendous after being outside in the cold. Was nice to be back inside with a cuppa.

Saturday Jan 10, 2015 #

Note
(sick)

Still crappy this morning. Bit of a poor effort of a cold. Bit of a headache, bit achy, bit of a runny nose and bit of a cough. As soon as I exert myself doing anything slightly strenuous I feel terrible though.

Friday Jan 9, 2015 #

Note
(sick) (rest day)

Took the whole day off to hopefully reduce the lifespan of this cold.

Thursday Jan 8, 2015 #

7 AM

Running 26:00 intensity: (19:02 @1) + (6:58 @2) 4.75 km (5:29 / km) +40m 5:15 / km
ahr:125 max:136 shoes: Adidas Adizero Adios Boost (2)

5 PM

Running 27:08 intensity: (21:19 @1) + (5:49 @2) 5.44 km (4:59 / km) +18m 4:54 / km
ahr:123 max:143 shoes: Adidas Adizero Adios Boost (2)

Wednesday Jan 7, 2015 #

6 AM

Strength and Conditioning 39:26 intensity: (33:08 @1) + (6:18 @2) 3.37 km (11:43 / km)
ahr:112 max:142 shoes: Inov8 F-lite 195

Running 26:15 intensity: (1 @0) + (3:18 @1) + (13:10 @2) + (9:46 @3) 5.54 km (4:44 / km) +79m 4:25 / km
ahr:137 max:151 shoes: Sketchers Go Run 2

12 PM

Running 47:46 intensity: (57 @1) + (34:21 @2) + (3:10 @3) + (8:55 @4) + (23 @5) 11.48 km (4:10 / km) +15m 4:08 / km
ahr:145 max:174 shoes: Sketchers Go Run 2

5 PM

Running 37:54 intensity: (9:35 @1) + (18:15 @2) + (10:04 @3) 7.41 km (5:07 / km) +169m 4:36 / km
ahr:134 max:156 shoes: Sketchers Go Run 2

Tuesday Jan 6, 2015 #

7 AM

Note
slept:3.0

Grace was quite unwell in the night which resulted in little sleep. Therefore no morning run.
6 PM

Running warm up/down 28:35 intensity: (1 @0) + (13:28 @1) + (4:23 @2) + (9:28 @3) + (1:15 @4) 5.84 km (4:54 / km) +36m 4:45 / km
ahr:132 max:161 shoes: Adidas Adizero Adios Boost (2)

Tired run up to Harrier for intervals. Track was dangerously icy without spikes so we headed for Oddicroft instead.

Running intervals 25:38 intensity: (5:08 @1) + (3:04 @2) + (3:56 @3) + (12:58 @4) + (32 @5) 6.36 km (4:02 / km) +25m 3:57 / km
ahr:151 max:176 shoes: Adidas Adizero Adios Boost (2)

6 x 1km with 75s recoveries. Splits (odds slight uphill overall and evens slight downhill overall):

3:09 (40m short);
3:08
3:17
3:10
3:12
3:07

Running warm up/down 7:47 intensity: (1 @0) + (5:07 @1) + (2:39 @2) 1.62 km (4:48 / km) +5m 4:43 / km
ahr:126 max:135 shoes: Adidas Adizero Adios Boost (2)

Monday Jan 5, 2015 #

6 AM

Strength and Conditioning 39:16 intensity: (36:20 @1) + (2:56 @2)
ahr:107 max:136 shoes: Inov8 F-lite 195

7 AM

Running 36:05 intensity: (3:57 @1) + (31:38 @2) + (30 @3) 7.95 km (4:32 / km) +11m 4:30 / km
ahr:135 max:144 shoes: Sketchers Go Run 2

Few laps of the res.
5 PM

Running intervals 45:14 intensity: (6:04 @1) + (34:40 @2) + (4:30 @5) 10.2 km (4:26 / km) +25m 4:23 / km
ahr:137 max:174 shoes: Sketchers Go Run 2

Dumped my bag in the car at the station and ran a loop out to Oddicroft for a few short sprints:

2 x (2 x 200m, 1 x 400m) equal job recoveries.

« Earlier | Later »