Attackpoint - performance and training tools for orienteering athletes

Training Log: EPOCspookster

In the last 7 days:

	activity	#	time	miles		km		+ft
	Trail running	2	2:08:00	12.92	(9:54)	20.8	(6:09)	1300
	Road running	1	30:00	3.11	(9:39)	5.0	(6:00)	250
	Intervals	1	19:05	2.73	(6:59)	4.4	(4:20)	50
	Total	3	2:57:05	18.77	(9:26)	30.2	(5:52)	1600
averages - weight:157.7lbs

1:19

0:00

Thursday Dec 7 #

Trail running 49:00 [3] 8.4 km (5:50 / km) +500ft 5:21 / km
weight:157lbs shoes: Hoka Mafate Speed 2

Easy up the valley. Left calf back to being sore again and right ITB a bit tight.

Tuesday Dec 5 #

Road running 30:00 [3] 5.0 km (6:00 / km) +250ft 5:35 / km
weight:158lbs shoes: Hoka Clifton 8 Yellow

Warm up/down.

Intervals 19:05 [3] 4.4 km (4:20 / km) +50ft 4:16 / km
ahr:135 max:149 shoes: Hoka Clifton 8 Yellow

Road intervals. 4 x 1km every 5 mins.
Average HR and max HR lower than on previous sessions.
Must stretch these out to 5 or 6 min efforts with 1 min recovery or 5 or 6 1 km efforts with 1 min recovery.
Cold, wet and windy.
Calf OK, right glute/hamstring tight at times.
3:58
3:57
3:53
3:53