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

« routes

Routes: AngusL: Canal square

13.0km
+19m

Sessions

table | details

Thursday Feb 19, 2015 »

11 AM

Road Running (intervals) 57:26 intensity: (2:06 @2) + (14:11 @3) + (27:38 @4) + (13:31 @5) 12.81 km (4:29 / km) +18m 4:27 / km
ahr:175 max:202 weight:75.1kg shoes: New Balance MR1080BW v2.2

3 x 2km on; 3 mins recovery. First probably too hard at 3:43, which dropped to 4:03 for the second, then 4:05-15 for the last four. Deliberately slow recovery to get the HR down and then felt good for the final 3-4km home. Weight not coming down.

Thursday Feb 5, 2015 »

11 AM

Road Running 58:16 intensity: (8 @0) + (3 @1) + (35 @2) + (10:04 @3) + (46:30 @4) + (56 @5) 12.8 km (4:33 / km) +19m 4:31 / km
ahr:172 max:181 shoes: New Balance MR1080BW v2.2

Thursday Jan 29, 2015 »

11 AM

Road Running 56:32 intensity: (3 @0) + (3 @1) + (1 @2) + (1:20 @3) + (33:07 @4) + (21:58 @5) 12.76 km (4:26 / km) +19m 4:24 / km
ahr:179 max:191 weight:75kg shoes: New Balance MR1080BW v2.2

Thursday Jan 22, 2015 »

11 AM

Road Running 1:00:12 intensity: (4:50 @0) + (4 @1) + (4 @2) + (32:28 @3) + (22:46 @4) 12.63 km (4:46 / km) +20m 4:44 / km
ahr:168 max:176 weight:75.2kg shoes: New Balance MR1080BW v2.2

Thursday Dec 4, 2014 »

11 AM

Road Running 57:14 intensity: (12 @0) + (10 @1) + (3 @2) + (12:50 @3) + (30:46 @4) + (13:13 @5) 13.0 km (4:24 / km) +18m 4:22 / km
ahr:175 max:184 weight:74kg shoes: New Balance MR1080BW v2.2

Thursday Nov 27, 2014 »

11 AM

Road Running 59:02 intensity: (9 @1) + (6 @2) + (4:14 @3) + (50:57 @4) + (3:36 @5) 13.01 km (4:32 / km) +20m 4:30 / km
ahr:174 max:195 weight:74.6kg shoes: New Balance MR1080BW v2.2

Ran with Toby Reeks. Fell hard on the slippery metal plate at the end of the Limehouse Cut, but straight up and onwards.

Thursday Nov 13, 2014 »

11 AM

Road Running 1:02:24 intensity: (3 @0) + (10 @1) + (23 @2) + (47:25 @3) + (13:55 @4) + (28 @5) 13.0 km (4:48 / km) +20m 4:46 / km
ahr:167 max:184 weight:72.7kg shoes: New Balance MR1080BW v2.2

Monday Oct 27, 2014 »

12 PM

Road Running 58:11 intensity: (2 @0) + (1 @1) + (5 @2) + (5:24 @3) + (26:37 @4) + (26:02 @5) 13.01 km (4:28 / km) +19m 4:26 / km
ahr:177 max:189 weight:72.4kg shoes: New Balance MR1080BW v2.2

Wednesday Oct 22, 2014 »

12 PM

Road Running 1:01:34 intensity: (3 @0) + (5 @1) + (3:13 @2) + (13:36 @3) + (38:46 @4) + (5:51 @5) 13.2 km (4:40 / km) +20m 4:38 / km
ahr:172 max:184 weight:74.2kg shoes: New Balance MR1080BW v2.2

Limehouse Cut > River Lea (Olympic Stadium) > Hertford Union Canal (Victoria Park) > Grand Union Canal

Thanks to Michael Balling for the great route suggestion.

9 found