Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Trevail

In the 7 days ending Jan 21, 2018:

activity

time

miles

Running

4:45:31

28.51

(10:01)

45.88

(6:13)

1068

S & C

1:00:00

Total

5:45:31

28.51

45.88

1068

averages - weight:75.1kg

1:34

0:00

» now

Sunday Jan 21, 2018 #

2 PM

Running 30:39 [3] 5.13 km (5:58 / km) +110m 5:24 / km
ahr:139 max:154 weight:76kg shoes: Adidas Kanadia TR7

Easy run after lunch and too close to eating. Scolty: 5k loop 1.

Saturday Jan 20, 2018 #

10 AM

Running hills 34:46 [3] 5.4 km (6:26 / km) +112m 5:50 / km
ahr:143 max:158 weight:75.1kg shoes: Adidas Kanadia TR7

Scolty: 4xHill reps up steep part of main track up to gate, then down through forest to the right. Very cold -3.

Friday Jan 19, 2018 #

11 AM

Running 35:37 [3] 5.7 km (6:15 / km) +195m 5:20 / km
ahr:143 max:156 weight:72.6kg shoes: Inov8 Xtalons 212 15

Scolty Hill to Top via Middle Route, down via saddle. Will be running Devil's Burden 4th leg next Saturday which is about the same distance but twice as steep going up, with a climb of 390m. Weight reading looks a bit questionable.

Thursday Jan 18, 2018 #

11 AM

Running 58:46 [2] 8.61 km (6:50 / km) +289m 5:51 / km
ahr:138 max:157 weight:75.6kg shoes: Inov8 Xtalons 212 15

Scolty: Hilly run to top then to saddle and on to the trail just past the wall on Goach.

Wednesday Jan 17, 2018 #

S & C 1:00:00 [3]

11 AM

Running 34:47 [2] 5.16 km (6:44 / km) +115m 6:04 / km
ahr:126 max:142 weight:75.6kg shoes: Inov8 Xtalons 212 15

Scolty 5K 1. Recovery run after intervals last night

Tuesday Jan 16, 2018 #

Note

Walk to top of hill at Sluie with Julia. about 5.5k in about 70 minutes.

7 PM

Running warm up/down 19:14 [2] 3.24 km (5:56 / km) +11m 5:50 / km
ahr:129 max:145 weight:76kg shoes: Adidas Kanadia TR7

Extended warm-up with some sprints mixed-in.

8 PM

Running intervals 22:11 [4] 5.18 km (4:17 / km) +30m 4:10 / km
ahr:156 max:175 shoes: Adidas Kanadia TR7

Intervals 3xsets. Each set was once to church, rest once to far corner.

9 PM

Running warm up/down 11:37 [2] 1.77 km (6:34 / km) +9m 6:24 / km
ahr:130 max:140 shoes: Adidas Kanadia TR7

WD run back

Monday Jan 15, 2018 #

10 AM

Note

4.5km, 1 hour walk up Tom's Cairn from the Monument with Julia. Nice morning for it.

12 PM

Running 37:54 [2] 5.69 km (6:40 / km) +197m 5:41 / km
ahr:136 max:154 weight:75kg shoes: Inov8 Xtalons 212 15

Scolty to top via middle route, back down to saddle on return. First hill run of the year and about time. My hill climbing muscles told me that they have been neglected. Will try to include a couple of these a week and gradually get longer, too.

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