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

Training Log Archive: Lulu

In the 7 days ending Jul 12, 2020:

activity # timemileskm+m
  Running5 5:23:52 33.2(9:45) 53.42(6:04) 710
  Cycling2 2:47:48 43.03(15.4/h) 69.26(24.8/h) 581
  Strength and Conditioning2 1:30:00
  Orienteering1 59:15 4.46(13:16) 7.18(8:15) 140
  Total10 10:40:55 80.69 129.87 1431
  [1-5]10 10:07:58

«»
2:20
0:00
» now
MoTuWeThFrSaSu

Sunday Jul 12, 2020 #

11 AM

Running 1:13:01 intensity: (11 @0) + (2:48 @1) + (31:34 @2) + (29:43 @3) + (8:45 @4) 12.09 km (6:02 / km) +165m 5:39 / km
ahr:162 max:189 shoes: HOKA Clifton 5 - Grey

Big plod around another short long run to finish another 60k week. New route to take in another new trail up in Firrhill out the back of West Craiglockhart. Fully rated this run as there were very few road sections. Another faster k thrown it at the end.

Saturday Jul 11, 2020 #

11 AM

Running 20:38 intensity: (5:24 @1) + (8:57 @2) + (6:17 @3) 3.73 km (5:32 / km) +5m 5:30 / km
ahr:152 max:173 shoes: HOKA Clifton 5 - Grey

Fairly long wup exploring further along the coast and trying to find somewhere hidden for a wee stop...

Running race 22:11 intensity: (12 @1) + (6 @2) + (24 @3) + (11:10 @4) + (10:19 @5) 5.01 km (4:25 / km)
ahr:186 max:193 shoes: HOKA Clifton 5 - Grey

5k for SA virtual relays, although just fancied doing one anyway to see where I'm at. Standard Cramond course with a standard headwind all the way home. Started off strong and felt good but hit the wind and struggled all the way back. About 10s off my pb, but reckon with people around me to shield the wind and push me on I'm defo in PB shape which is nice! Still hungry for a lot more though....

Running 8:47 intensity: (1:03 @1) + (3:21 @2) + (3:35 @3) + (48 @4) 1.49 km (5:53 / km)
ahr:159 max:178 shoes: HOKA Clifton 5 - Grey

Friday Jul 10, 2020 #

10 AM

Running 38:44 intensity: (46 @1) + (4:39 @2) + (30:20 @3) + (2:59 @4) 7.09 km (5:28 / km) +40m 5:19 / km
ahr:166 max:181 shoes: HOKA Clifton 5 - Grey

Just a jog to explore a new trail. Was okay, a bit muddy and not very long but nice and hidden.
4 PM

Cycling 30:28 intensity: (28 @0) + (26:49 @1) + (2:47 @2) + (24 @3) 14.56 km (28.7 kph) +151m
ahr:141 max:164

30 spin in Landan and up Box Hill, although didn't quite make the top before I had to get off for core:(
5 PM

Strength and Conditioning 45:00 [1]

First one with more focus on legs. Lets get strong.

Thursday Jul 9, 2020 #

1 PM

Orienteering 59:15 intensity: (11:20 @0) + (16:47 @1) + (14:17 @2) + (12:30 @3) + (4:21 @4) 7.18 km (8:15 / km) +140m 7:31 / km
ahr:144 max:180 shoes: Saucony Peregrine ISO

Craigmillar MapRun shadowing aj. Lots of fun but very stop start, which probably was ideal since I couldnt actually keep up when he was running... A successful outing and the boy did pretty good!

Wednesday Jul 8, 2020 #

10 AM

Running long 1:35:41 intensity: (1:35 @0) + (22:39 @1) + (28:29 @2) + (32:50 @3) + (10:08 @4) 12.2 km (7:51 / km) +490m 6:32 / km
ahr:156 max:181 shoes: Saucony Peregrine ISO

Carnethy Pandemicap #2 recce on the seat with Lucia. Some tough climbs and the downhills aren't exactly pleasant either. We pretty much walked the ups and plodded the flats and downs so can hopefully actually go faster when we 'race' it. Gonna be grim.
5 PM

Strength and Conditioning 45:00 [1]

Tuesday Jul 7, 2020 #

10 AM

Running 17:07 intensity: (1:45 @1) + (5:54 @2) + (9:28 @3) 3.01 km (5:41 / km)
ahr:157 max:171 shoes: HOKA Clifton 5 - Grey

Up + strides.

Running intervals 30:00 intensity: (2:24 @1) + (2:00 @2) + (1:51 @3) + (13:07 @4) + (10:38 @5) 5.93 km (5:03 / km)
ahr:178 max:190 shoes: HOKA Clifton 5 - Grey

8,4,8,4 all with 2 off. Unsurprisingly feeling a little tired today so paces were a bit down on normal but no worries, still managed better than I was expecting. Rep paces: 4:34, 4:25, 4:40, 4:31. Aimed for 4:40s again for the 8s and 4:30s for the 4s but the first ones felt comfy so just went with it. 2' rest after the first 4 was a bit of a struggle though so retreated back to the planned paces. All g, another good one in the bag.

Running 17:43 intensity: (1:29 @1) + (1:56 @2) + (13:36 @3) + (42 @4) 2.87 km (6:11 / km) +10m 6:05 / km
ahr:163 max:179 shoes: HOKA Clifton 5 - Grey

Down + sprints.

Monday Jul 6, 2020 #

2 PM

Cycling 2:17:20 intensity: (19:23 @0) + (46:54 @1) + (40:30 @2) + (27:19 @3) + (3:14 @4) 54.7 km (23.9 kph) +430m
ahr:144 max:176

Hella windy spin out east with aj. So nice on the way out with a tailwind and quiet, smooth roads. Turned at Longniddry and had a phat headwind all the way home so I made the energy efficient decision to just sit in behind aj and let him do all the work:))) Some gridlocked traffic through Duddingston meant it took ages to get back and ended up late for core, but also had earache in my right ear (has occured a few times in the last week or so...) so decided just to sack it off.

« Earlier | Later »