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

Training Log: Runner99

In the last 7 days:

activity # timemileskm+m
  Running3 3:04:52 22.41(8:15) 36.06(5:08) 801
  Map Reading1 30:00
  Total3 3:34:52 22.41 36.06 801
  [1-5]3 2:51:22
«
1:12
0:00
TuWeThFrSaSuMo

Thursday Mar 14 #

4 PM

Running warm up/down 16:06 [3] 3.11 km (5:11 / km) +281m 3:34 / km

Running intervals 55:04 [4] 12.95 km (4:15 / km) +257m 3:52 / km

5x (8min @ 4:00 pace + 2min @ 4:45 pace) + 5 min cool down

Wednesday Mar 13 #

5 PM

Running (Treadmill) 42:52 [3] 9.0 km (4:46 / km) +263m 4:09 / km

Dropped the pace down to 4:45 w/ 3% incline for my offday runs, aiming for 4:00 pace in the future.

Map Reading 30:00 [0]

Watched this video as I ran on the treadmill. Thought it was some old guy, but found out it was a kid as I looked it over. Guessing he's about 10-12 yrs old, awesome running from him. (was telling myself these routes look like a kid was taking them). He was taking the path in alot of places and could have had some straighter routes.

https://www.youtube.com/watch?v=0HgHYiXcO2M

Tuesday Mar 12 #

4 PM

Running warm up/down 45:00 [3] 7.0 km (6:26 / km)

Jogging for 15 min warm up, 7 laps cooldown + ABC's and 5x strides.

Running intervals 25:50 intensity: (13:30 @0) + (12:20 @5) 4.0 km (6:28 / km)

10x 400m haven't done enough short intervals, and I think I'm going to do this workout legit once a week.

69
72
74
75
74
77
74
75
76
70

Not the best times but a good place to work down from in my opinion. At least I was consistently slow, 2 years ago I'd have a few 70 s run then blow up to 85.

« Earlier

Recent Comments

more...

Next Up

Injuries

R FootOther1,128+days
complete history

Reports

Search Log

 

My Blog: https://road2thefinish.wordpress.com/

To calibrate a 2D rerun map, click the drop down on "Replay Mode" and select "Map Calibration". Then click on "Show/change Calstring" and paste the respective string in, and click "Apply New Calstring"

Zone 1: 100-157
Zone 2: 158-168
Zone 3: 169-177
Zone 4: 178-184
Zone 5: 185-200

QUICKROUTE SCALES:

Forest:
Green = 3:00min/km
Yellow = 7:00min/km
Red = 11:00min/km

Sprint:
Green = 3:00min/km
Yellow = 6:00min/km
Red = 9:00min/km

Crater Loop PB:
(10.48km, 180m climb) = 51.38 18/01/22
(10.55km, 180m climb) = 53:03 17/??/??




http://michaelsvoboda-runner99.blogspot.ca/

https://www.facebook.com/groups/rocky.mountain.nig...

https://intothemarshes.wordpress.com/

Climbing Terminology:
http://www.climbing.com/skill/climbing-dictionary/



Flag Counter



Recent Weeks:

Week
Ending
Training hours by intensity
0123456789
10
Mar 17
Mar 10
Mar 3
Feb 24
Feb 17

Week
Ending
Training hours by activity
0123456789
10
Mar 17
Mar 10
Mar 3
Feb 24
Feb 17

Week
Ending
Training kilometers by activity
0102030405060708090
100
Mar 17
Mar 10
Mar 3
Feb 24
Feb 17

all weeks | months | years | as calendar