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

Training Log Archive: AlistairR

In the 7 days ending Mar 17, 2019:

activity # timemileskm+m
  Running7 7:32:37 59.97(7:33) 96.51(4:41) 811
  Cycling9 3:09:00
  Strength/Core2 50:00
  Orienteering1 34:11 2.63(12:58) 4.24(8:04) 141
  Stretching1 15:00
  Total18 12:20:48 62.6 100.75 952

«»
2:24
0:00
» now
MoTuWeThFrSaSu

Sunday Mar 17, 2019 #

1 PM

Running 1:58:00 intensity: (39 @1) + (1:05:40 @2) + (30:09 @3) + (21:32 @4) 26.56 km (4:27 / km) +65m 4:23 / km
ahr:152 max:179 shoes: New Balance 1080v9

Long run out on the Peninsula. Really nice to run on Gravel roads with good scenery rather than the pavement and cars on the harbor path. Went out from Sandymount to Pyramids at a nice cruise and then turned around and included 8km @4:00min/k on the way back. Feeling alright, nice to tick off another 100km week.

Saturday Mar 16, 2019 #

7 AM

Cycling 18:00 [2]

12 PM

Running 1:09:08 intensity: (1:09 @1) + (1:04:10 @2) + (3:49 @3) 14.07 km (4:55 / km) +95m 4:45 / km
ahr:139 max:168 shoes: New Balance 1080v9

Jog from uni plus 6 x hill sprints by logan park. Bit tired but alright.

Friday Mar 15, 2019 #

8 AM

Cycling 18:00 [2]

12 PM

Running 36:37 intensity: (1:17 @1) + (34:32 @2) + (48 @3) 7.23 km (5:04 / km) +70m 4:50 / km
ahr:133 max:161 shoes: New Balance 1080v9

Jog around before the gym, bit tired from yesterday.

Strength/Core 20:00 [3]

gym, no legs.
5 PM

Cycling 45:00 [2]

Got passed by some police cars on my way home, turns out they blocked off my street, went all the way around and it was blocked right before our house on the other side. Lots of guns around... biked back to into town to meet Brooke. Scary stuff.

Thursday Mar 14, 2019 #

7 AM

Cycling 18:00 [2]

11 AM

Running 1:16:47 intensity: (56 @1) + (34:08 @2) + (13:52 @3) + (27:51 @4) 18.39 km (4:11 / km) +88m 4:05 / km
ahr:158 max:179 shoes: Nike Vaporfly 4% Flyknit

Workout on the waterfront with Nic. Much nicer than last week, cool and not much wind.

5 x 2km, @3:32min/k, 2min Jog Recovery.

Somewhere between threshold and 10km pace, felt reasonable all the way through, legs better than last week. Didn't have to dig deep to get it done. First session in my vaporflys, pretty nice and smooth, noticeably easier to roll along when the legs get a little tired at the end of the session. Will do a big track session next week trying to hit a little quicker than 10k pace.
5 PM

Cycling 18:00 [2]

Wednesday Mar 13, 2019 #

11 AM

Running 40:17 intensity: (23 @1) + (38:58 @2) + (56 @3) 8.24 km (4:53 / km) +125m 4:33 / km
ahr:144 max:156 shoes: New Balance 1080v9

Jog around Logan park.
5 PM

Orienteering 34:11 intensity: (1:30 @1) + (28:42 @2) + (3:59 @3) 4.24 km (8:04 / km) +141m 6:55 / km
ahr:141 max:168 shoes: Inov8 X-Talon 212 (Pair 3)

Summer series.
8 PM

Stretching 15:00 [1]

Tuesday Mar 12, 2019 #

7 AM

Cycling 18:00 [2]

11 AM

Running 1:18:27 intensity: (49 @1) + (1:17:05 @2) + (33 @3) 15.33 km (5:07 / km) +301m 4:40 / km
ahr:142 max:156 shoes: New Balance 1080v9

Easy cruise around Ross Creek, little tired from Sunday, but all up feeling fairly good.
5 PM

Cycling 18:00 [2]

Strength/Core 30:00 [3]

At home, avoiding the crowds of freshers in the gym.

Monday Mar 11, 2019 #

7 AM

Cycling 18:00 [2]

12 PM

Running 33:21 intensity: (33 @1) + (32:48 @2) 6.69 km (4:59 / km) +67m 4:45 / km
ahr:132 max:147 shoes: New Balance 1080v9

Easy jog, felt fine.
5 PM

Cycling 18:00 [2]

« Earlier | Later »