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

Training Log Archive: AngusL

In the 31 days ending Oct 31, 2013:

activity # timemileskm+m
  Road Running11 5:06:27 42.22(7:15) 67.95(4:31) 35
  Weights5 1:50:29
  Orienteering1 56:36 7.4(7:39) 11.9(4:45) 23
  Total12 7:53:32 49.62 79.86 58
  [1-5]12 7:50:14
averages - weight:73.2kg

«»
0:56
0:00
» now
TuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeTh

Tuesday Oct 29, 2013 #

Event: London Night Series #1: Richmond Park
 

Thursday Oct 24, 2013 #

4 PM

Road Running 42:54 intensity: (15 @0) + (29 @1) + (18:18 @2) + (21:20 @3) + (2:14 @4) + (18 @5) 9.1 km (4:43 / km) +3m 4:42 / km
ahr:159 max:180 weight:72kg shoes: New Balance MR1080BW v2.1

One fast section; the rest pre-occupied thinking about work!
C • You still glad to be back in Canary Wharf? :-) 2

Tuesday Oct 22, 2013 #

4 PM

Road Running 14:44 intensity: (12 @0) + (40 @1) + (7:43 @2) + (5:59 @3) + (10 @4) 3.44 km (4:17 / km) +1m 4:17 / km
ahr:157 max:170 shoes: New Balance MR1080BW v2.1

Weights 21:09 intensity: (59 @0) + (6:20 @1) + (12:57 @2) + (53 @3)
ahr:143 max:162 weight:73kg

Dumbbell One Arm Row @ 14kg
Dumbbell Goblet Squat @ 16kg
12 reps x 3 sets

TRX Row
Kettlebell Swing @ 12kg
12reps x 3 sets

Dumbbell Chest Press @ 12kg
Dumbbell Step Up @ 8kg
12 reps x 3 sets

Medicine Ball slams
Press Ups/TRX PressUps
12 reps x 3 sets

Monday Oct 21, 2013 #

1 PM

Road Running intervals (intervals) 40:34 intensity: (10 @0) + (9 @1) + (4:57 @2) + (9:47 @3) + (24:59 @4) + (32 @5) 9.0 km (4:30 / km) +4m 4:30 / km
ahr:169 max:186 weight:71.9kg shoes: New Balance MR1080BW v2.1

Intervals: 6 minutes on at 175-180bpm; 3 minutes recovery to 160bpm

Friday Oct 18, 2013 #

2 PM

Road Running 38:47 intensity: (16 @0) + (34 @1) + (22:05 @2) + (10:28 @3) + (4:23 @4) + (1:01 @5) 8.18 km (4:45 / km) +2m 4:44 / km
ahr:159 max:181 weight:72.4kg shoes: New Balance MR1080BW v2.1

A random run round the Isle of Dogs
Tired from intervals yesterday, but good to be out.

Thursday Oct 17, 2013 #

4 PM

Road Running intervals 40:59 intensity: (5 @0) + (7 @1) + (2:30 @2) + (16:10 @3) + (15:16 @4) + (6:51 @5) 9.07 km (4:31 / km) +15m 4:29 / km
ahr:170 max:183 weight:72.9kg shoes: New Balance MR1080BW v2.1

Intervals: 1km off; 1km on. Fastest 'on' was 3:36; slowest 3:58. Getting faster with less effort? Down below 73kg again too.

Tuesday Oct 15, 2013 #

4 PM

Road Running 14:04 intensity: (18 @0) + (4 @1) + (37 @2) + (2:13 @3) + (9:15 @4) + (1:37 @5) 3.52 km (4:00 / km) +1m 3:59 / km
ahr:172 max:190 weight:74.5kg shoes: New Balance MR1080BW v2.1

Weights 23:47 intensity: (3:47 @1) + (16:44 @2) + (3:16 @3)
ahr:150 max:167

Dumbbell One Arm Row @ 14kg
Dumbbell Goblet Squat @ 16kg
12 reps x 3 sets

TRX Row
Kettlebell Swing @ 12kg
12reps x 3 sets

Dumbbell Chest Press @ 12kg
Dumbbell Step Up @ 8kg
12 reps x 3 sets

Medicine Ball slams
Press Ups/TRX PressUps
12 reps x 3 sets

Monday Oct 14, 2013 #

11 AM

Road Running 39:35 intensity: (3 @0) + (2 @1) + (11:25 @3) + (24:43 @4) + (3:22 @5) 9.29 km (4:16 / km) +5m 4:15 / km
ahr:172 max:190 weight:73.2kg shoes: New Balance MR1080BW v2.1

Wednesday Oct 9, 2013 #

3 PM

Road Running 14:51 intensity: (6 @0) + (12 @1) + (3:02 @2) + (5:52 @3) + (5:39 @4) 3.43 km (4:20 / km)
ahr:164 max:175 weight:73.8kg shoes: New Balance MR1080BW v2.1

Weights 24:42 intensity: (6 @0) + (4:51 @1) + (17:54 @2) + (1:51 @3)
ahr:148 max:163

Dumbbell One Arm Row @ 14kg
Dumbbell Goblet Squat @ 16kg
12 reps x 3 sets

TRX Row
Kettlebell Swing @ 12kg
12reps x 3 sets

Dumbbell Chest Press @ 12kg
Dumbbell Step Up @ 8kg
12 reps x 3 sets

Medicine Ball slams
Press Ups/TRX PressUps
12 reps x 3 sets

Tuesday Oct 8, 2013 #

7 PM

Orienteering race (street) 56:36 intensity: (1:01 @2) + (6:45 @3) + (30:28 @4) + (18:22 @5) 11.9 km (4:45 / km) +23m 4:43 / km
ahr:176 max:189 shoes: New Balance MR1080BW v2.1

SLOW Kennington Street-O
Not sure how I forgot to stop my watch, but was alerted about five minutes in by it informing me it was heading off to sleep. Had to estimate the rest of the way round and my 5-6 minutes proved quite accurate; it was just my timing overall that was at fault for the two minute penalty - I'd left myself too far to run in from the western edge of the map.

Good pace at an average 4:45/km. I still feel there's some way to go with that though…

Monday Oct 7, 2013 #

4 PM

Road Running 15:14 intensity: (12 @0) + (4 @1) + (1:35 @2) + (4:43 @3) + (7:59 @4) + (41 @5) 3.49 km (4:22 / km) +1m 4:22 / km
ahr:168 max:182 weight:74kg shoes: New Balance MR1080BW v2.1

Weights 10:00 intensity: (2 @0) + (4:55 @1) + (5:03 @2)
ahr:140 max:153

Dumbell One Arm Row @ 14kg
Dumbell Chest Press @ 12kg
12 reps x 3 sets

TRX Row
TRX Press Ups
12 reps x 3 sets

Friday Oct 4, 2013 #

3 PM

Road Running 31:03 intensity: (9 @0) + (1:15 @1) + (17:34 @2) + (10:57 @3) + (1:08 @4) 6.11 km (5:05 / km) +3m 5:04 / km
ahr:157 max:179 shoes: New Balance MR1080BW v2.1

Tuesday Oct 1, 2013 #

4 PM

Road Running 13:42 intensity: (12 @0) + (11 @1) + (13 @2) + (2:26 @3) + (5:16 @4) + (5:24 @5) 3.32 km (4:07 / km)
ahr:174 max:188 shoes: New Balance MR1080BW v2.1

Wharf warm up

Weights 30:51 intensity: (13 @0) + (6:00 @1) + (15:58 @2) + (8:11 @3) + (29 @4)
ahr:151 max:171 weight:74.2kg

Dumbbell One Arm Row @ 14kg
Dumbbell Goblet Squat @ 16kg
12 reps x 3 sets

TRX Row
Kettlebell Swing @ 12kg
12reps x 3 sets

Dumbbell Chest Press @ 12kg
Dumbbell Step Up @ 8kg
12 reps x 3 sets

Medicine Ball slams
Press Ups/TRX PressUps
12 reps x 3 sets

« Earlier | Later »