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

Training Log Archive: Urban

In the 7 days ending Nov 27, 2014:

activity # timemileskm+m
  Running6 3:49:30 26.89(8:32) 43.27(5:18) 1028
  Orienteering1 1:00:44 5.74(10:34) 9.24(6:34) 77
  Total7 4:50:14 32.63(8:54) 52.51(5:32) 1105
  [1-5]7 4:50:00
averages - rhr:36 weight:55.7kg

«»
1:00
0:00
» now
FrSaSuMoTuWeTh

Thursday Nov 27, 2014 #

2 PM

Running long (Trail) 1:00:54 intensity: (7 @0) + (1:13 @1) + (14:11 @2) + (26:54 @3) + (18:29 @4) 10.66 km (5:43 / km) +345m 4:55 / km
ahr:119 max:134 shoes: Yellow Adidas Swoop - 2

Connect - http://connect.garmin.com/modern/activity/64079304...
Dull, damp, misty afternoon. Knew it would be muddy and slippy in parts but actually not as bad as I thought! Ran a "good" steady pace, keeping tabs on ave. % HR max. which pretty much reacted as expected, although on a few sections it seemed to be reading high, but there again, I've not really watched it that closely previously.
ave HRR % max - 75% / 119 bpm / T.Z. - 3.5
ave Cad. - 177 spm
ave. VO - 8.1 cm
ave. GCT - 234 ms
T.E. - 3.7
VO2 max. - 51.0
Interesting, maybe I don't "get" the correlation between % HR max. and HR Zones - I thought they would align in AP, but Connect says ave. % HR max. at 80% whereas in AP most time - 26:54 is in Zone 3, which I would class as a "3" effort. Actually, I wonder if that really matters now as AP (now I'm subscribed) lists the "efforts" separately anyway.....D'oh!

Wednesday Nov 26, 2014 #

2 PM

Running (Road / Trail mix) 38:02 intensity: (22 @1) + (10:01 @2) + (25:25 @3) + (2:14 @4) 7.83 km (4:51 / km) +73m 4:38 / km
ahr:116 max:127 shoes: Mizuno Wave Ascend 6 - 1

Connect - http://connect.garmin.com/modern/activity/64034799...
OaB Weedley Springs via Drewton Manor. Market Place, main Mkt. Wt. road past Drewton Stray and then R. to Weedley. Same (reverse!) back.
Wanted a low level 40 minutes / 8k ish, so job done!
Probably worked a little harder because of good underfoot trail conditions and time spent on tarmac during run. Undulating rather than hilly, also keeping track of HR % max. aiming at 70-80 for a good "3".
ave HRR % max - 72% / 116 bpm / T.Z. - 3.2
ave Cadence - 177 spm
ave VO - 8.2 cm
ave GCT - 229.8 ms
Training Effect - 3.2
VO2 max - 51.0 - thought it might show improvement!

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?).

Monday Nov 24, 2014 #

2 PM

Running (Trail) 29:16 [2] 5.2 km (5:38 / km) +107m 5:06 / km
shoes: Mizuno Wave Ascend 6 Black

Routinely Monday jaunt through Little Wold. Cool but sunny with no wind so nice! Heavy fall on L.ankle just coming out of L.W. but think its ok.

Sunday Nov 23, 2014 #

12 PM

Orienteering 1:00:44 [3] 9.24 km (6:34 / km) +77m 6:18 / km
shoes: More Mile Cheviot 2

HALO event - Twigmoor, after first looking at the area about 35 years ago we finally got in!
REALLY enjoyed that, even if I got lost a little and confused on a couple of the minor, confusing, small paths, and got stuck in some grotty, crappy, brambles a few times - but not for very long, and didn't get SO lost as to spoil the run.
Running Forest-O pressure free i.e. with no pretensions to doing well, seems to suit me! There's enough (self inflicted) pressure doing the Urban's, so fairs, fair!

Saturday Nov 22, 2014 #

Note
rhr:36 weight:55.7kg

Pulse up - lingering (mild) cold perhaps?
Weight down - being "good" starting to pay off :)
1 PM

Running hills (Trail) 35:58 [3] 6.42 km (5:36 / km) +194m 4:52 / km
shoes: Wave Harrier 3 Black

Point-2-Point, Peggy Farrow, uphill to Elloughton Dale - Top of Drop (reverse of Wauldby Green descent through the woods) then back through Link Wood, Spout Hill, drop down R. to Brantingham Church, return as normal.
Dull + misty Saturday afternoon, a little drizzle early on and foggy on top at the airfield but clearing once down off the hills.
Nice "relaxed" run, feeling better after yesterdays easier session.

Friday Nov 21, 2014 #

2 PM

Running (Trail) 32:12 [2] 6.01 km (5:21 / km) +147m 4:46 / km
shoes: Mizuno Wave Ascend 5

As Ozzy would say... "I am so tired, So Tired"....etc.
We'll call that a "recovery" "run"!

« Earlier | Later »