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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Urban

In the 1 days ending Nov 25, 2014:

activity # timemileskm+m
  Running1 33:08 4.44(7:28) 7.15(4:38) 162
  Total1 33:08 4.44(7:28) 7.15(4:38) 162
  [1-5]1 33:01

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Tu

Tuesday Nov 25, 2014 #

2 PM

Running tempo (Trail) 33:08 intensity: (7 @0) + (11 @1) + (32 @2) + (7:08 @3) + (25:09 @4) + (1 @5) 7.15 km (4:38 / km) +162m 4:10 / km
ahr:128 max:137 shoes: Wave Harrier 3 Black

Connect - http://connect.garmin.com/modern/activity/63975136...
OK - back onto HR + Running Dynamics. Since donating to AP want to use the available features and should help to analyse training and racing in more detail...in theory!
Mixed bag of emotions, needs a bit more looking at perhaps.
Tuesday Tempo - went out (too?) hard and stuck with it as best I could. Reading % max. HR on the run is a very good incentive (for me) so obviously aiming to keep it as high as possible. Majority in Zone 4 - 24:39 out of 33:08 so a good %
The 7:20 in Zone 3 is probably downhill sections - closer inspection will reveal all.
Generally not too bad underfoot, certainly drying out, but greasy sections along the OR towards the turn and up/down Bev.Rd to/from LW
So, what's it mean? A bit disappointed to "only" get 33:08 - need to compare it to previous efforts.
This is going to get interesting (for me, anyway) once I start to gather more info.
ave HRR % max - 83% / 128 bpm / T.Z. - 4.3
ave Cadence - 180 spm
ave VO - 8.2cm
ave GCT - 224.0 ms
Training Effect - 4.7
VO2 max - 49.0
Interesting that VO2 max only came in at 49.0 - well down on what I'd expect (around 54.0) but this may settle in the next few runs (a week?).

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