Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mal

In the 7 days ending Sep 8, 2019:

activity	#	time	miles		km		+m	load
Running	8	6:39:10	47.48	(8:24)	76.41	(5:13)	470	330.0
S and C	3	2:00:00						87.0
Total	10	8:39:10	47.48		76.41		470	417.0

2:12

0:00

» now

Sunday Sep 8, 2019 #

7 AM

Running 12:35 [3] 2.55 km (4:56 / km) +5m 4:53 / km
shoes: Adidas Adizero Boston

Out on the quayside early doors to stretch the legs and get a paper.

11 AM

Running tempo 49:30 [4] 12.25 km (4:02 / km) +80m 3:55 / km
shoes: Adidas Adizero Boston

GNR Part 1
Tempo effort to find Anna, quite a lot of stupidly slow people so lots of weaving but good fun.

Running 49:30 [3] 9.0 km (5:30 / km) +20m 5:26 / km
shoes: Adidas Adizero Boston

GNR Part 2
Running with Anna, pacing her to 1:53 which she was chuffed with. 6mins quicker than last year.

Great experience to be involved in and even more keen to get a proper spot next year. Was rather sunny though and think I have heat stroke with weird prickly sensations all afternoon/evening.

Saturday Sep 7, 2019 #

9 AM

Running 1:02:30 [3] 11.35 km (5:30 / km) +40m 5:25 / km
shoes: Salomon Sonic Sept

From the garage to the gym.
Inc 4km tempo @4:00s along the Derwent Walk and a cool down through Derwenthaugh

10 AM

S and C (Gym) 50:00 [2]

Running 20:00 [3] 3.95 km (5:04 / km) +15m 4:58 / km
shoes: Salomon Sonic Sept

Back to the garage from the gym

Thursday Sep 5, 2019 #

Note
(rest day)

Not feeling it today after a few long days at work on the trot

Wednesday Sep 4, 2019 #

7 AM

Running 1:00:00 [3] 11.53 km (5:12 / km) +115m 4:57 / km
shoes: Adidas Adizero Boston

From site out to Leam Lane and around via Springwell Village feeling a bit empty.

6 PM

Note

Wanted to get out this evening but didn't get back till late. got to the cornershop before deciding it wasn't worth it.

Tuesday Sep 3, 2019 #

7 PM

Running warm up/down 50:00 [3] 6.2 km (8:04 / km) +40m 7:49 / km
shoes: Adidas Adizero Boston

Down to Swing and Millenium before going to Rooney's

Drills and Strides

Back via the College

Running intervals 28:40 [5] 6.52 km (4:24 / km) +20m 4:20 / km
shoes: Adidas Adizero Boston

2*630m, 2*680m (500m jog)

1:57
2:10
1:58
2:11

Happy with the consistency.

9 PM

S and C (Yoga) 20:00 [1]

Monday Sep 2, 2019 #

7 PM

Running 34:10 [3] 7.4 km (4:37 / km) +25m 4:32 / km
shoes: Mizuno Wave Sonic

Easy with a few slight surges on the way to the gym.

8 PM

S and C (Gym) 50:00 [3]

9 PM

Running 32:15 [3] 5.66 km (5:42 / km) +110m 5:12 / km
shoes: Mizuno Wave Sonic

Back from the gym doing a bit of ESS Dunston Hill

« Earlier | Later »