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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: rpwhite

In the 16 days ending Jul 15, 2020:

activity # timemileskm+mload
  Running11 8:54:45 58.12(9:12) 93.53(5:43) 9951338.4
  Orienteering1 1:08:23 6.83(10:01) 10.99(6:13) 98150.4
  Cycling1 45:00 13.69(3:17) 22.03(2:03)78.1
  Stretching5 44:00
  Strength & Conditioning2 27:4228.4
  Total13 11:59:50 78.64 126.56 10921595.2
  [1-5]13 11:08:48

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Wednesday Jul 15, 2020 #

6 PM

Running 31:04 intensity: (3:05 @1) + (26:27 @2) + (1:32 @3) 5.22 km (5:57 / km) +62m 5:37 / km
ahr:121 max:140 shoes: Saucony Triumph ISO 5

Recovery

Tuesday Jul 14, 2020 #

6 PM

Running intervals 1:00:00 intensity: (21 @0) + (3:17 @1) + (31:08 @2) + (17:46 @3) + (7:28 @4) 11.28 km (5:19 / km) +85m 5:07 / km
ahr:132 max:165 shoes: Adidas Boston 8 #2

3 sets of 2 min hard, 1 min easy, 4 hard, 2 easy
It was not easy. Stomach wasn’t feeling to great so just felt like hard work to move fast. Pace was good though so can’t complain.

Monday Jul 13, 2020 #

5 PM

Running 40:08 intensity: (12 @0) + (4 @1) + (13:11 @2) + (25:11 @3) + (1:30 @4) 7.61 km (5:16 / km) +102m 4:56 / km
ahr:137 max:164

Steady round Queen’s Park with Alison. Feeling quite good today and it’s reflected in the pace.

Stretching 10:00 [0]
ahr:96 max:125

Sunday Jul 12, 2020 #

6 PM

Running 1:03:54 intensity: (14 @0) + (19:28 @1) + (38:42 @2) + (5:30 @3) 10.05 km (6:21 / km) +96m 6:04 / km
ahr:117 max:136 shoes: Saucony Triumph ISO 5

Nice and easy round Linn Park with Alison

Strength & Conditioning 15:00 [1]

Knee exercises - 2 sets of 20 reps, with additional push ups and sit ups.

Stretching 10:00 [0]

Saturday Jul 11, 2020 #

10 AM

Running hills 43:34 intensity: (11 @0) + (2:09 @1) + (15:44 @2) + (25:22 @3) + (8 @4) 6.82 km (6:23 / km) +158m 5:44 / km
ahr:134 max:155 shoes: Adidas Boston 8 #2

6 x 90 second hill reps, recovery on the way back down.
Well... this was not fun! Started off the first one far to hard and just never really recovered. Tried to hold that pace, which I (just) managed for 3. Then had to have a longer break and do the second half of the session like it was a different session. A grind of a session.
Note to self; don't go mad at the start.

Thursday Jul 9, 2020 #

5 PM

Running 33:14 intensity: (11 @0) + (6:33 @1) + (24:58 @2) + (1:32 @3) 5.46 km (6:05 / km) +39m 5:53 / km
ahr:118 max:132 shoes: Saucony Triumph ISO 5

Recovery

Wednesday Jul 8, 2020 #

5 PM

Running intervals 1:02:21 intensity: (13 @1) + (2:19 @2) + (30:58 @3) + (28:51 @4) 11.82 km (5:17 / km) +100m 5:04 / km
ahr:151 max:166 shoes: Adidas Boston 8 #2

Pyramid session - 1,2,3,4,4,3,2,1
Aim here was just to go a little faster than the last time and to keep consistent, which I managed to do! Paces on all reps were good and even held it on the 2nd 3min rep which is uphill. Rain started about halfway through the session so was drenched by the time I got home.

Tuesday Jul 7, 2020 #

8 PM

Cycling 45:00 intensity: (24 @0) + (12:02 @1) + (31:41 @2) + (53 @3) 22.03 km (2:03 / km)
ahr:117 max:130 shoes: (Bike) Scott Speedster

Spin on the turbo and moved to session to tomorrow night, seemed easier than last time but maybe because legs were feeling pretty fresh.

Monday Jul 6, 2020 #

5 PM

Running 40:34 intensity: (14 @0) + (1:29 @1) + (28:47 @2) + (10:04 @3) 6.89 km (5:53 / km) +124m 5:24 / km
ahr:126 max:151 shoes: Saucony Triumph ISO 5

Steady round Queen’s Park with Alison

Sunday Jul 5, 2020 #

2 PM

Running 1:05:25 intensity: (42 @0) + (56 @1) + (21:23 @2) + (35:00 @3) + (7:24 @4) 11.23 km (5:50 / km) +48m 5:42 / km
ahr:137 max:165 shoes: Saucony Triumph ISO 5

Easy run with Alison into town to Lush. Managed to avoid the rain too.

Strength & Conditioning 12:42 intensity: (4:04 @0) + (4:05 @1) + (4:23 @2) + (10 @3)
ahr:106 max:135

Knee exercises - 2 sets of 20 reps

Stretching 7:00 [0]
ahr:103 max:137

Friday Jul 3, 2020 #

Note
(rest day)

Thursday Jul 2, 2020 #

5 PM

Orienteering 1:08:23 intensity: (12 @0) + (6:17 @1) + (41:37 @2) + (20:17 @3) 10.99 km (6:13 / km) +98m 5:57 / km
ahr:127 max:153 shoes: Inov-8 X-Talon 212

Run to Pollok then went and found all the permanent orienteering controls. Not in the correct order though! Was trying to push in certain sections to make it more of a tempo run. Nice evening out and good fun too.

Stretching 11:00 [0]
ahr:92 max:126

Wednesday Jul 1, 2020 #

7 PM

Running 30:32 intensity: (55 @1) + (13:21 @2) + (16:16 @3) 4.98 km (6:08 / km) +98m 5:35 / km
ahr:134 max:150 shoes: Saucony Triumph ISO 5

Recovery plod round Queen's Park with Alison.

Stretching 6:00 [0]

Tuesday Jun 30, 2020 #

5 PM

Running intervals 1:03:59 intensity: (17 @0) + (33 @1) + (27:20 @2) + (19:09 @3) + (16:40 @4) 12.18 km (5:15 / km) +83m 5:05 / km
ahr:138 max:166 shoes: Adidas Boston 8 #2

6 x 3 min efforts with 90 seconds jog recovery, this was hard tonight, think I was running quite well and consistent but it was a struggle.

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