Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: rickyp

In the 7 days ending Sep 8, 2013:

activity	#	time	miles		km		+m				load
Running	3	2:20:31	17.07		27.47		297				114.8
Orienteering	1	1:30:47	8.02	(11:20)	12.9	(7:02)	308	18 /	28c	64%	113.5
S & C	1	1:00:00
Cycling (Road)	3	40:00									30.0
Total	7	5:31:18	25.08		40.37		605	18 /	28c	64%	258.3
[1-5]	7	4:31:18

1:47

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Friday Sep 6, 2013 #

10 AM

Running 1:27:45 [3] 11.93 mi (7:21 / mi) +297m 6:50 / mi
ahr:155 max:179 shoes: Mizuno Wave Inspire 9

Same route as Sunday training for GNR but raining. Still beat time by 1 minute.

3 PM

Cycling (Road) 20:00 [3]

Sports centre and back
4.0 mi

Thursday Sep 5, 2013 #

4 PM

Cycling (Road) warm up/down 10:00 [3]

Cycle to sports centre
2.0 mi

S & C 1:00:00 [0]

5 PM

Cycling (Road) warm up/down 10:00 [3]

Cycle back from sports centre
2.0 mi

Wednesday Sep 4, 2013 #

12 PM

Orienteering race (Bordon Heaths) 1:30:47 [4] *** 12.9 km (7:02 / km) +308m 6:17 / km
ahr:166 max:181 spiked:18/28c shoes: Inov8 ROCLITE 315

BAOC Event at Bordon Heaths. Too hot, too far, very boring first 5 controls through fields full of thistles and nettles made you want to get into the woods but it was very technical so made a number of errors. Course length: 9.1km.

Monday Sep 2, 2013 #

8 PM

Running warm up/down 4:05 [2] 0.78 km (5:14 / km)
ahr:130 max:141 shoes: Mizuno Wave Inspire 9

2 lap warm up

Running warm up/down 20:00 [3]
shoes: Mizuno Wave Inspire 9

Drills

Running intervals 23:26 [4] 7.03 km (3:20 / km)
ahr:173 max:193 shoes: Mizuno Wave Inspire 9

TW Harrier Track Session
1 mile threshold run and then 5 x 1 km with 200m recovery.
5:31 mile
3:43 km
3:42 km
3:35 km
3:34 km
3:19 km

9 PM

Running warm up/down 5:15 [2] 0.46 km (11:25 / km)
ahr:128 max:149 shoes: Mizuno Wave Inspire 9

1 lap warm down

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