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

Training Log Archive: conör

In the 7 days ending Jun 11, 2017:

activity # timemileskm+mload
  Run (grass/off-road)4 4:47:58 35.49(8:07) 57.11(5:03) 1013921.3
  Run (road)4 3:25:21 27.85(7:22) 44.81(4:35) 58444.1
  Climbing2 2:10:0065.0
  Total8 10:23:19 63.33 101.92 10711430.4
  [1-5]8 9:18:19
averages - sleep:8 weight:72kg

«»
2:40
0:00
» now
MoTuWeThFrSaSu

Sunday Jun 11, 2017 #

10 AM

Run (grass/off-road) warm up/down 2:19 [1] 0.17 km (13:19 / km) +1m 12:50 / km

Token WUP

Run (grass/off-road) 2:20:23 [4] 28.31 km (4:58 / km) +813m 4:20 / km

Surrey Hills race. 2nd behind Ali, good fun, will write up at some point if I'm arsed.

Saturday Jun 10, 2017 #

5 PM

Run (road) 45:31 [2] 10.16 km (4:29 / km) +21m 4:26 / km

Easy TB

Friday Jun 9, 2017 #

12 PM

Run (grass/off-road) 1:06:03 [2] 14.54 km (4:33 / km) +23m 4:30 / km

New 212s so wearing them in a bit, sticking to the grass as much as possible.

Thursday Jun 8, 2017 #

8 AM

Note
slept:8.5 weight:72kg

6 PM

Run (road) 33:24 [3] 7.66 km (4:22 / km) +4m 4:21 / km

To the clubhouse and then up to Springfield Park

Run (grass/off-road) hills 29:34 intensity: (18:32 @1) + (11:02 @5) 4.34 km (6:49 / km) +157m 5:46 / km

VPTHAC Thursdays are hills now. Not too hard a session, 10 x 300m (20m climb) with 90-120s rest and 3 mins rest after the 5th. Felt like a lot of resting.

There's only about 25-30s of actual decent hill on each rep, then the idea is to keep it going for a bit on the flat, and the last bit is slightly downhill.

Greenwich is probably a bit more productive session hills-wise but having company is a plus. This suited me well this week anyway with the Surrey Hills thing on Sunday

Run (road) 38:31 [2] 7.88 km (4:53 / km) +15m 4:50 / km

Wednesday Jun 7, 2017 #

7 AM

Note
slept:7.5 weight:72kg

10 AM

Climbing 1:00:00 intensity: (30:00 @0) + (30:00 @1)

Another blue and some core stuff
8 PM

Note
(rest day)

Tired today and a tickly throat so happy enough to take a rest.

Tuesday Jun 6, 2017 #

2 PM

Climbing 1:10:00 intensity: (35:00 @0) + (35:00 @1)

On my own and it was quiet so constant climbing and lots done. Got a nice new blue.
6 PM

Run (road) 23:42 [2] 5.06 km (4:41 / km) +3m 4:40 / km

To VPTHAC club house. Had intended another km or so but it started absolutely pelting down so I bailed inside.

Run (grass/off-road) warm up/down 16:22 [1] 1.92 km (8:30 / km) +12m 8:15 / km

WU, drills, strides.

Run (grass/off-road) 31:15 intensity: (6:15 @1) + (25:00 @5) 7.41 km (4:13 / km) +8m 4:12 / km

VPTHAC intervals
5 x 5mins (75s)
Mad winds and lashing rain for the first 2 or 3, then the sun made a bit of an appearance.

Run (grass/off-road) 2:02 [2] 0.41 km (4:55 / km)

Run (road) 16:41 [2] 3.53 km (4:43 / km) +1m 4:43 / km

Trot home. Stiff calves, quads and arms.

Monday Jun 5, 2017 #

10 AM

Run (road) 47:32 [2] 10.53 km (4:31 / km) +14m 4:29 / km

VP+
No issues with the knee

« Earlier | Later »