Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: sandrunner

In the 28 days ending Feb 28, 2017:

activity

time

miles

Running

11:45:19

86.66

(8:08)

139.47

(5:03)

249

Total

11:45:19

86.66

(8:08)

139.47

(5:03)

249

1:21

0:00

» now

Tuesday Feb 28, 2017 #

5 PM

Running warm up/down 8:52 [1] 1.73 km (5:08 / km)
ahr:118 max:130

Running intervals 12:09 [4] 3.2 km (3:48 / km)
ahr:124 max:150

8 x 400m at R5k between 3.2k and 3.6k markers. 1 min rest between each.

94s 114/135 109
92s 118/143 119
93s 122/141 117
90s 127/146 125
89s 131/148 127
88s 132/149 129
91s 131/148 127
89s 133/150

Cadence during efforts typically 188

Running warm up/down 4:38 [1] 0.86 km (5:23 / km)
ahr:116 max:126

Monday Feb 27, 2017 #

12 PM

Running tempo 9:30 [3] 2.0 km (4:45 / km)

HPP final lap plus jog back to start line. Lap 1 w/u; Lap 2 pushing (3:14 to race finish - 0.865km = 3:44 per km). Unplanned session so no HRM.

Lap 1
1:15 Junction nr lake
1:48 Finish junction
0:56 Finish
0:46 Start line

Lap 2
1:04 Junction nr lake
1:28 Finish junction
0:42 Finish
0:47 Start line

Sunday Feb 26, 2017 #

6 PM

Running 43:47 [2] 9.2 km (4:46 / km)
ahr:125 max:137

KGV/MC triangle x 4

Lap 1 11:07 - 1:33 1:51 1:36 3:36 2:09 0:30 121/130
Lap 2 10:51 - 1:24 1:46 1:24 3:34 2:10 0:31 124/135
Lap 3 10:55 - 1:27 1:48 1:26 3:33 2:09 0:30 126/134
Lap 4 10:54 - 1:26 1:47 1:26 3:34 2:08 0:30 129/137

Wet and windy esp past SFC.

Saturday Feb 25, 2017 #

2 PM

Running warm up/down 3:04 [1] 0.57 km (5:23 / km)
ahr:107 max:121

Weather poor so decided not to do HPP as wouldn't have got required benefits. Pushed for time later so little w/up or down but quality 1 lap of HPP course.

Running tempo 8:15 [4] 2.1 km (3:56 / km)
ahr:139 max:152

Junction before lake 1:04.31/1:04.31
Junction nr play area 1:04.9/2:09.21
Junction after lake 2:25.44/4:34.65
Finish junction 1:29.33/6:03.98
End of lap 2:11.25/8:15.23

Running warm up/down 2:19 [1] 0.36 km (6:26 / km)
ahr:117 max:131

Friday Feb 24, 2017 #

Note

Want to try practice HPP to suss pace. If feeling ok in morning I'll do. Aim A 1 lap
Aim B to lake junction
Aim C whole course

9 PM

Running 13:16 [1] 2.71 km (4:54 / km)
ahr:121 max:129

Thursday Feb 23, 2017 #

6 PM

Running 13:03 [1] 2.71 km (4:49 / km)
ahr:122 max:131

Wednesday Feb 22, 2017 #

8 PM

Running race 1:00:15 [3] 10.77 km (5:36 / km)
ahr:136 max:159

SL with TA. Good spread of controls and some intricate navigation in places made this challenging. Often can tell reasonably well on finishing how we'd done but no idea this time due to multiple options.

Tuesday Feb 21, 2017 #

6 PM

Running 14:18 [1] 2.94 km (4:52 / km)
ahr:126 max:141

R5k 400m point after 2:07 then 250m splits of:

1:15
1:11
1:09
1:10
1:12
1:15
1:12
1:12

Followed by 480m back in 2:22.

Monday Feb 20, 2017 #

6 PM

Running 19:23 [1] 3.94 km (4:55 / km)
ahr:117 max:126

Sunday Feb 19, 2017 #

6 PM

Running 22:02 [2] 4.39 km (5:01 / km)
ahr:117 max:126

Saturday Feb 18, 2017 #

8 PM

Running 8:17 [1] 1.59 km (5:13 / km)
ahr:112 max:123

Friday Feb 17, 2017 #

6 PM

Running (Reps) 25:39 [4] 5.5 km (4:40 / km)
ahr:128 max:143

Sel rectangle 5 x 1km with 1 min jog recovery back to start. Started raining just as about to begin session didn't help motivation and made slabs bit slippery but went ok. Trying to find running form and appropriate pace but bit weary after yesterday's longer run.

250m splits:
67.0 67.8 65.4 61.9/111av 126max 125 128 129 133 133 135
61.9 67.4 63.6 63.7/120av 127max 130 132 133 136 133 138
60.7 63.8 63.3 63.5/118av 132max 135 138 135 137 136 142
61.2 70.3 64.0 60.2/120av 131max 132 135 135 139 138 139
63.0 67.4 63.7 60.7/120av 132max 135 138 138 141 141 143

Thursday Feb 16, 2017 #

10 AM

Running long 1:21:51 [1] 15.57 km (5:15 / km)
ahr:121 max:132

Banks Marsh/Hundred End loop. First half mainly uneven grass, shorter grass, tarmac and tracks on return route. Cold in wind which was behind most of way out so into it on way back.

2.08km/10:18/119 127/170
2.66/13:19/122 132/169
0.7/3:27/122 126/172
1.16/6:03/120 125/168
0.57/2:51/123 127/172
0.47/2:18/121 124/172
1.53/8:07/124 130/171
2.07/11:14/122 131/168
0.83/4:32/120 126/171
1.49/8:57/117 122/164
0.74/4:10/120 125/170
1.27/6:29/119 123/172

Wednesday Feb 15, 2017 #

9 PM

Running 13:12 [1] 2.66 km (4:58 / km)
ahr:122 max:131

Bal/PNR

Tuesday Feb 14, 2017 #

4 PM

Running intervals (Fartlek) 11:02 [3] 2.43 km (4:32 / km)
ahr:135 max:152

HP Path - 2 laps alternating Hard then Steady

282m lap 1 hard 1:09 133bpm 138bpm 179 cadence/lap 2 steady 1:26 143 151 167
375m lap 1 steady 1:54 128 135 171/lap 2 hard 1:29 136 144 181
558m lap 1 hard 2:16 139 152 181/lap 2 steady 2:45 132 144 169