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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: hellsac

In the 31 days ending Oct 31, 2009:

activity # timemileskm+m
  ROAD5 6:07:40 48.34(7:36) 77.79(4:44)
  Orienteering2 2:34:51 8.0(19:21) 12.88(12:01)16 /20c80%
  Exercises4 2:25:13
  Terrain2 1:41:34 10.58(9:36) 17.02(5:58)
  Stretching3 45:00
  Total9 13:34:18 66.92 107.6916 /20c80%

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Saturday Oct 31, 2009 #

Terrain intervals 1:14:25 [5] 12.02 km (6:11 / km)
ahr:145 max:190 shoes: Asics Gel Nimbus

Intervals on the curragh. Hill intervals. need to push harder

Friday Oct 30, 2009 #

Exercises 55:13 [3]

Weights session

Thursday Oct 29, 2009 #

ROAD tempo 1:15:31 [4] 15.55 km (4:51 / km)
ahr:182 max:160 shoes: Asics Gel Nimbus

Tempo Run 3 x 15min HR 170-175, 175-180,180-185

Stretching warm up/down 15:00 [1]

Stretching routine

Wednesday Oct 28, 2009 #

ROAD long (Easy) 1:05:40 [3] 13.67 km (4:48 / km)
ahr:159 max:177 shoes: Asics Gel Nimbus

A1A2 10min 20 min x2

Stretching warm up/down 15:00 [1]

Stretching Routine

Exercises (Weights) 30:00 [3]

Weights Session

Tuesday Oct 27, 2009 #

ROAD tempo 1:16:29 [4] 16.07 km (4:46 / km)
ahr:166 max:185 shoes: Asics Gel Nimbus

Tempo Run 3 x 15 mins 170-175,-180,185

Sunday Oct 18, 2009 #


brown - Splits

Wednesday Oct 14, 2009 #

ROAD long 1:15:00 [3] 16.5 km (4:33 / km)
shoes: Asics Gel Nimbus

2 x A1 A2 10 mins ,20mins HR 150-164,HR 165-170, 5 min warm up 2 min A5 hard uphill.

Exercises (Core -General) 30:00 [2]

Tuesday Oct 13, 2009 #

ROAD tempo 1:15:00 [4] 16.0 km (4:41 / km)
shoes: Asics Gel Nimbus

Tempo Run 2 x 20mins HR 175-180.

Exercises (Core-general) 30:00 [2]

Stretching (Legs) 15:00 [1]

Sunday Oct 11, 2009 #

Orienteering race (Local Event) 34:51 [5] * 5.88 km (5:56 / km)
spiked:16/20c shoes: Inov8 Roclite 285

Very Quick race . Good route choice options. messed up no 1 but was pretty good for the rest of it

Saturday Oct 10, 2009 #

Terrain hills (Time Trial) 27:09 [4] 5.0 km (5:26 / km)
shoes: Inov8 Roclite 285

Junior Time Trial Loop no Heart Rate Monitor so was trying very hard to pace myself. Prob could have gone a bit faster but still happy as it was a lot quicker than when i did it last year.

Orienteering 2:00:00 [3] *** 7.0 km (17:09 / km)
shoes: Inov8 Roclite 285

Training in Massey wood exercises bearings etc.then long course

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