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

Training Log Archive: Whitesheep

In the 7 days ending Jan 19, 2014:

activity # timemileskm+mload
  Road running3 1:03:45 9.01(7:05) 14.5(4:24) 10037.6
  Terrain running1 1:02:56 7.5(8:23) 12.07(5:13) 50062.9
  S&C4 1:00:0030.8
  Cycling (turbo)1 35:0014.0
  Swimming1 15:00 0.37(40:14) 0.6(25:00)8.3
  Cycling1 15:00 4.72(3:11) 7.6(1:58)8.3
  Off-road running1 10:00 0.93(10:44) 1.5(6:40)2.0
  X-training1 7:303.0
  Total8 4:29:11 22.54 36.27 600166.8

«»
1:12
0:00
» now
MoTuWeThFrSaSu

Sunday Jan 19, 2014 #

3 PM

Cycling (turbo) 35:00 [2]

I realised you can't get a puncture on a turbo :-)

S&C 15:00 [2]

yoga

Saturday Jan 18, 2014 #

11 AM

Terrain running race 1:02:56 [5] 7.5 mi (8:23 / mi) +500m 6:57 / mi
shoes: inov8 roclite 285

Box Hill fell race
Wow. That was a tough cookie. Found the hills very tough going indeed, and was worried i had gone too hard when I almost blew up on the first one. But I just about managed to keep the same steady rhythm all the way to the last short sharp hill, which i wasn't expecting thinking we were on the run downhill to the finish!
The overnight flight from Lusaka was not ideal preparation but I'm really glad I ran as I've missed this a few times before.

Off-road running warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: inov8 roclite 285

Friday Jan 17, 2014 #

7 AM

Road running 22:00 [2] 4.5 km (4:53 / km)
shoes: inov8 road-x 233 (iii)

Steady jog around lusaka with some strides

Thursday Jan 16, 2014 #

8 AM

S&C 15:00 [3]

7 minuter x2
5 PM

Swimming 15:00 [3] 0.6 km (25:00 / km)

Cycling 15:00 [3] 7.6 km (1:58 / km)

Road running 19:15 intensity: (4:15 @2) + (5:00 @3) + (10:00 @4) 4.5 km (4:17 / km) +50m 4:03 / km
shoes: inov8 road-x 233 (iii)

another mini-tri at the hotel in lusaka. nice for a bit of variety.

Tuesday Jan 14, 2014 #

9 AM

S&C 15:00 [3]

7 minuter x2
7 PM

Road running tempo 22:30 intensity: (2:30 @2) + (2:30 @3) + (17:30 @4) 5.5 km (4:05 / km) +50m 3:55 / km
shoes: inov8 road-x 233 (iii)

X-training 7:30 [2]

had to warm up on the x-trainer because 4 people were going for a gentle stroll on the treadmills.

Monday Jan 13, 2014 #

7 AM

S&C 15:00 [3]

fast day 7 minuter x2

« Earlier | Later »