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

Training Log Archive: Bashman

In the 7 days ending Oct 21, 2012:

activity # timemileskm+m
  Road5 2:52:13 23.01(7:29) 37.03(4:39) 562
  Path/Terrain3 2:18:42 15.18(9:08) 24.43(5:41) 468
  Cycling1 2:10:00 30.45(4:16) 49.0(2:39) 153
  Total9 7:20:55 68.64(6:25) 110.46(3:59) 1183

«»
2:10
0:00
» now
MoTuWeThFrSaSu

Sunday Oct 21, 2012 #

3 PM

Cycling long 2:10:00 [4] 49.0 km (2:39 / km) +153m 2:37 / km

Rented a pretty good hybrid/road bike so had a sort of rest day, doing some cycling instead. Through protaras, up to paralimni, got lost in sotira, eventually found myself in Agia Napa and cycled back against the wind. That was 42km, 7km was cycling from the bike hire back. Thighs burning after the uphills.

Saturday Oct 20, 2012 #

7 AM

Path/Terrain (Up the hill) 48:35 [4] 8.51 km (5:43 / km) +170m 5:11 / km
shoes: Inov-8 TrailRoc 255

Up early again and up the hill with dad. Pretty dead from the heat. The jump in the freezing pool was worth it at the end though. Up 1 main hill.
7 PM

Road warm up/down 5:52 [2] 1.1 km (5:20 / km) +10m 5:06 / km
shoes: Inov-8 Road-X 255

Warm up , down

Road intervals 25:00 [4] 5.52 km (4:32 / km) +66m 4:16 / km
shoes: Inov-8 Road-X 255

10 x 1.5 mins + 1 min recovery
Getting relatively the same distances, 7 and 8 were up hill so slower

Friday Oct 19, 2012 #

7 AM

Path/Terrain (Cyclops cave/ church) 48:41 [4] 8.56 km (5:41 / km) +148m 5:14 / km
shoes: Inov-8 Road-X 255

Up early with dad, still really hot. Feels like running in a dessert. Not too much climb
9 PM

Road warm up/down 15:24 [2] 3.08 km (5:00 / km)
shoes: Inov-8 Road-X 255

Got home pretty late but I had the energy for some hill reps

Road hills (Hill reps) 28:36 [4] 5.88 km (4:52 / km) +150m 4:19 / km
shoes: Inov-8 Road-X 255

5x1 min, back down recovery - 1.5 min, back down recovery
Really good session, managed to get the furthest up on both reps on the 5th, getting pretty sleep at the end. Temp around 22c.

Thursday Oct 18, 2012 #

7 AM

Path/Terrain (Cape Greco) 41:26 [3] 7.36 km (5:38 / km) +150m 5:07 / km
shoes: Inov-8 TrailRoc 255

Got up pretty early but it was already nearly 30c.
1 big climb
6 PM

Road warm up/down 9:15 [2] 1.72 km (5:23 / km) +25m 5:01 / km
shoes: Inov-8 Road-X 255

Easy warming up and down

Road intervals (Fartleks) 20:00 [4] 4.78 km (4:11 / km) +40m 4:01 / km
shoes: Inov-8 Road-X 255

10 x 80s hard and 40s recovery
Kept under 4/k on all, which was really tough in the 30c dry heat. A few were uphill

Wednesday Oct 17, 2012 #

8 AM

Note

Travelling most of the day
6 PM

Road 20:35 [3] 4.64 km (4:26 / km) +85m 4:04 / km
shoes: Inov-8 Road-X 255

Easy run when we got to the hotel, still about 22c. Bit of climb, update all when I get home

Tuesday Oct 16, 2012 #

Note

Going to cyprus tomorrow morning for the next two weeks. Plan to run most mornings and possibly hire a road bike but I'll have to see when we get there. Will try to update ap every few days.
8 AM

Road (Recovery) 47:31 [3] 10.31 km (4:37 / km) +186m 4:14 / km
shoes: Inov-8 Road-X 255

Recovery through Cults. Started light and fast, finished a bit tired. Freezing outside and rain was on and off.

Monday Oct 15, 2012 #

Note
(rest day)

« Earlier | Later »