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

Training Log Archive: Rich

In the 7 days ending Nov 9, 2014:

activity # timemileskm+m
  Running10 4:45:17 37.31(7:39) 60.04(4:45) 812
  Strength and Conditioning2 1:16:00
  Orienteering1 47:08 6.61(7:08) 10.65(4:26) 143
  Cross Training1 40:04 4.27(9:22) 6.88(5:49)
  Total12 7:28:29 48.2 77.56 955

«»
1:18
0:00
» now
MoTuWeThFrSaSu

Sunday Nov 9, 2014 #

12 PM

Running warm up/down 10:35 intensity: (4:15 @1) + (6:13 @2) + (7 @3) 2.01 km (5:16 / km) +2m 5:14 / km
ahr:125 max:144 shoes: Sketchers Go Run 2

Orienteering race 47:08 intensity: (27 @1) + (7 @2) + (1:17 @3) + (45:17 @4) 10.65 km (4:26 / km) +143m 4:09 / km
ahr:165 max:173 shoes: Inov8 X Talon 212 (4)

Loughborough Uni Urban

Quite enjoyed it; while not having massively taxing route choice, as with the sprints, keeping your head was important around the student blocks. Decent run technically though feeling heavy legged around the middle section but once in the woodland section felt better again.

Running warm up/down 12:44 intensity: (11:09 @1) + (1:35 @2) 2.05 km (6:13 / km) +16m 5:59 / km
ahr:122 max:137 shoes: Sketchers Go Run 2

Saturday Nov 8, 2014 #

10 AM

Running 1:09:32 intensity: (1:04 @1) + (25:49 @2) + (42:33 @3) + (6 @4) 14.72 km (4:43 / km) +131m 4:31 / km
ahr:145 max:159 shoes: Nike Fusion Trail

Up the trial to Brierley Forest Park in the pissing rain. Actual enjoyed the rain though.

Friday Nov 7, 2014 #

6 AM

Strength and Conditioning 37:03 intensity: (29:54 @1) + (5:58 @2) + (1:11 @3)
ahr:115 max:147 shoes: Inov8 F-lite 195

Running 22:47 intensity: (59 @1) + (2:08 @2) + (12:37 @3) + (7:03 @4) 5.07 km (4:30 / km) +44m 4:19 / km
ahr:152 max:163

Thursday Nov 6, 2014 #

12 PM

Running 32:32 intensity: (27:32 @2) + (5:00 @3) 6.95 km (4:41 / km)
shoes: Inov8 Road-X 233

Run with work mates around the embankment. A few strides along the embankment with Matt (similar standard) and looping back to regroup. Good to be running with others for a change. Forgot to save data from last night so data is all lumped into last nights run.

Calves feeling much better by lunch, were pretty tight first thing this morning so need to be careful and keep up the stretching.
6 PM

Cross Training 40:04 intensity: (2:47 @1) + (37:17 @2) 6.88 km (5:49 / km)
ahr:133 max:142 shoes: Sketchers Go Run 2

Wednesday Nov 5, 2014 #

7 AM

Running 23:08 intensity: (2:33 @1) + (3:20 @2) + (13:27 @3) + (3:48 @4) 5.09 km (4:32 / km) +54m 4:19 / km
ahr:147 max:165 shoes: Nike Fusion Trail

5 PM

Running 25:23 [2] 5.2 km (4:53 / km) +223m 4:01 / km
ahr:138 max:153 shoes: Nike Fusion Trail

Home from Kirkby Station. Over the hill with a brief stop to watch all the fireworks going off down the Maun Valley.

Tuesday Nov 4, 2014 #

7 AM

Running 23:52 intensity: (2:23 @1) + (4:09 @2) + (17:20 @3) 5.03 km (4:45 / km) +54m 4:30 / km
ahr:143 max:154 shoes: Sketchers Go Run 2

ITW
5 PM

Running 25:24 intensity: (4:20 @1) + (18:25 @2) + (2:39 @3) 5.14 km (4:56 / km) +167m 4:15 / km
ahr:134 max:153

Monday Nov 3, 2014 #

6 AM

Strength and Conditioning 38:57 intensity: (37:30 @1) + (1:27 @2)
ahr:105 max:133 shoes: Inov8 F-lite 195

Getting back into the morning circuits.
12 PM

Running 16:18 intensity: (4:15 @1) + (8:39 @2) + (3:24 @3) 3.48 km (4:41 / km) +55m 4:20 / km
ahr:134 max:156 shoes: Nike Fusion Trail

Jog to physio appointment and back. Green light to properly return and slowly up training. Full strength all but returned now.
5 PM

Running 23:02 intensity: (2:49 @1) + (3:18 @2) + (14:32 @3) + (2:23 @4) 5.29 km (4:21 / km) +66m 4:06 / km
ahr:145 max:163 shoes: Nike Fusion Trail

From Newstead station to pick up the car from Kirkby Station.

« Earlier | Later »