Attackpoint - performance and training tools for orienteering athletes

Training Log: PeterM

In the last 7 days:

activity	#	time	miles		km		+m	load
Running	9	8:40:57	67.42	(7:44)	108.5	(4:48)	116	77697.3
Strength and Conditioning	4	2:30:00						15450.0
Total	11	11:10:57	67.42		108.5		116	93147.3
[1-5]	9	8:37:04

2:19

0:00

Saturday May 21 #

6 AM

Running 31:36 6.64 km (4:46 / km)
ahr:135 max:153 shoes: Brooks Trace 1 #2

Sunny shake.

9 AM

Running 21:53 4.47 km (4:54 / km) +30m 4:44 / km
ahr:137 max:152 shoes: Brooks Trace 1 #2

Running 40:38 [4] 8.78 km (4:38 / km) +25m 4:34 / km
ahr:144 max:162 shoes: Brooks Trace 1 #2

Churchill sesh
2 lap tempo(3min), 2x6x400(90) (3min between sets)
Now this is what we call a session. Took the tempo at 3:10s to just sit back and watch the carnage unfold in front of me - thoroughly enjoyable.
Huge group of lads out which was awesome for the 400s - awesome to be sitting in 14th and going through in 64secs. Paces were nice and consistent for all of them. Felt good throughout and really went for it on the last rep with a 60 dead. Had to go up the inside which is obviously reprehensible but it really all was in the interests of emptying the tank, as one should do.

Running 28:21 5.01 km (5:40 / km) +23m 5:32 / km
ahr:133 max:156 shoes: Brooks Trace 1 #2

WD and then back to college with Henry.

Friday May 20 #

4 PM

Running 59:35 11.88 km (5:01 / km) +16m 4:59 / km
ahr:129 max:141 shoes: Brooks Trace 1 #2

Some easy miles with some of the first years then joining onto tea run. Pleasant stuff.

Thursday May 19 #

6 AM

Running 11:35 2.27 km (5:07 / km) +3m 5:04 / km
ahr:134 max:141 shoes: Brooks Trace 1 #2

To the gym. Fresh.

7 AM

Strength and Conditioning 1:00:00 [0]

Good numbers today.

8 AM

Running 1:01:16 15.17 km (4:02 / km)
ahr:151 max:182 shoes: Brooks Trace 1 #2

Post-gym tempo with maia, rennie and miguel. Short WU then 11.25k at 3:44m/km round west cam. Chat was solid and felt very comfortable throughout. Not really fast enough to be a proper tempo but that’s fine - good work done.

Wednesday May 18 #

6 AM

Strength and Conditioning 25:00 [0]

7 AM

Running 1:14:48 [2] 15.13 km (4:57 / km)
ahr:139 max:174 shoes: Brooks Trace 1 #2

Easy fields with the usual suspects. Lovely day.

Tuesday May 17 #

6 AM

Running 39:02 8.22 km (4:45 / km) +3m 4:44 / km
ahr:136 max:151 shoes: Brooks Trace 1 #2

Sunny shake.

Strength and Conditioning 25:00 [0]

6 PM

Running 26:51 5.66 km (4:45 / km)
ahr:139 max:154 shoes: Brooks Trace 1 #2

WU. Far too quick round west cam. Ridiculous stuff.

Running 20:09 [4] 4.19 km (4:49 / km) +4m 4:47 / km
ahr:143 max:170 shoes: Brooks Hyperion

Track sesh
1000,800,600,400,200 (3mins rest between each)
Another pure speed sesh which did illicit some grumbles from myself but was in a huge pack and felt good so off we go.
I believe I may have got a 1k, 800 and 200 PB in this sesh which I don’t know if that’s more cool or reflective of limited track sessions.
After the 600 it was basically a sprint so put the foot down for the last couple. Haven’t run that fast in a very long time which was a bit of a shock but we got on okay.
Splits were 2:46, 2:11, 1:35, 62, 27

Running 28:44 5.01 km (5:44 / km) +11m 5:41 / km
ahr:131 max:164 shoes: Brooks Trace 1 #2

WD. Pace was much more sensible.

Monday May 16 #

6 AM

Running 9:10 1.74 km (5:16 / km)
ahr:129 max:139 shoes: Brooks Trace 1 #2

Back to college

Running 1:07:19 [2] 14.35 km (4:42 / km)
ahr:142 max:166 shoes: Brooks Trace 1 #2

Easy miles down to grantchester and beyond with rennie. Post-rain ambience this morning which was just absolutely golden. Crisp atmosphere and very peaceful - 10/10 good vibes.

Strength and Conditioning 40:00 [0]

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