Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Cruachan

In the 7 days ending Feb 4, 2013:

activity

time

miles

Running

1:57:30

16.2

(7:15)

26.07

(4:30)

Fitness training

1:40:00

Off-road running

57:30

8.0

(7:11)

12.87

(4:28)

Circuits

45:00

Treadmill Running

19:26

2.5

(7:46)

4.02

(4:50)

Orienteering

19:00

1.62

(11:46)

2.6

(7:18)

Total

5:58:26

28.31

45.57

averages - sleep:6.8

1:17

0:00

» now

Monday Feb 4, 2013 #

3 PM

Fitness training 5:00 [3]
slept:6.3

Warmed up to weights by spinning... Fairly vigorous.

Fitness training 35:00 [3]

Weights/strength training - 20-30 reps of the various leg and arm machines in the gym.

Off-road running 28:20 [3] 4.0 mi (7:05 / mi)
shoes: Nike Structure 14 Pair 2

Steady run around the fields. Felt ok although a little tired after the weights. Nice afternoon.

Sunday Feb 3, 2013 #

Event: Midland Orienteering Championships 2013

1 PM

Off-road running 29:10 [3] 4.0 mi (7:18 / mi)
slept:6.7 shoes: Asics Gel Enduro 2

Decided to run easy and keep it short after 2 tougher and more intense days. Felt weary and leg sore.

Saturday Feb 2, 2013 #

7 AM

Running 30:20 [3] 4.0 mi (7:35 / mi)
slept:6.5 shoes: Asics GT 2170

Awake early so got up to run before embarking another day of essay writing. Was fairly cold - icy pavements. Ran easy and felt fairly leg sore from yesterday.

2 PM

Running 36:56 [3] 6.0 mi (6:09 / mi)
shoes: Asics GT 2170

Shame there arent decimals for intensity as I would have put 3.5 for this; faster than steady, but slower than LT (tempo). Around the loop and into a strongish/cold wind for first half; felt pretty good in spite of tight groin/top of inner thigh prior to run. Pleased n good to get out at that time.

Running warm up/down 10:12 [2] 1.0 mi (10:12 / mi)
shoes: Asics GT 2170

Easy jog after the decent aerobic run; St Johns etc...

Friday Feb 1, 2013 #

7 AM

Fitness training 20:00 [4]
slept:6.2 shoes: Nike Structure 14 Pair 2

Before circuits - on Level 15 aiming to keep it over 70 and mostly over 75rpm.

Circuits 45:00 [4]
shoes: Nike Structure 14 Pair 2

Another fine session - 20 stations x 1min with 20secs of skipping after every second station. Then 20x30secs minus the skipping. Ended with 3mins of skipping.

Thursday Jan 31, 2013 #

Note
slept:7.0 (sick) (rest day)

Felt tired and not well today. Neck was sore and gland up big style. Decided not to train as a precaution.

Wednesday Jan 30, 2013 #

8 AM

Running 29:02 [3] 4.0 mi (7:16 / mi)
slept:6.8 shoes: Asics GT 2170

Dropped car off at garage and then ran around Alice's Loop of Ely... felt a bit heavy legged from yesterday's session.

6 PM

Running warm up/down 11:00 [2] 1.2 mi (9:10 / mi)

Warm up - running and exercises with CUOC/WAOC...

Orienteering 19:00 [3] 2.6 km (7:18 / km)

2.1k sprint course on Sidgwick site and then a little of another one before quitting due to neck. Great little area, esp the Sidgwick side of the road. Perfect for future training ahead of April.

Tuesday Jan 29, 2013 #

7 AM

Treadmill Running 19:26 [3] 2.5 mi (7:46 / mi)
slept:8.2 shoes: Asics GT 2170

As a kind of warm up ahead of the XT session...

Fitness training warm up/down 10:00 [2]

5 mins before and after the session... On the elliptical trainer.

Fitness training intervals 30:00 [5]

Very tough session - 5 x 4 mins (2mins rec) on elliptical. VO2 max session with rep on 75-80 on L14 dropping to active recovery (c30-35). Intense and nearly passed out at the end!

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