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Training Log Archive: RobB

In the 7 days ending Jan 25, 2015:

activity # timemileskm+m
  Running7 5:13:37 39.15(8:01) 63.01(4:59) 435
  S+C2 46:10
  Total9 5:59:47 39.15 63.01 435
  [1-5]8 4:56:42

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MoTuWeThFrSaSu

Sunday Jan 25, 2015 #

4 PM

Running 1:39:15 intensity: (23:23 @0) + (1:15:52 @1) 10.55 mi (9:25 / mi) +165m 8:58 / mi
ahr:106 max:128

Easy run around Studley park, trying to check out paths that I have not explored previously.

Saturday Jan 24, 2015 #

7 AM

Running 17:19 intensity: (3:34 @0) + (3:38 @1) + (2:34 @2) + (3:14 @3) + (4:15 @4) + (4 @5) 3.1 mi (5:35 / mi) +15m 5:30 / mi
ahr:148 max:162

Parkrun. Wasn't feeling too tip top in the morning, so decided to start off steady. Couldn't avoid winding it up slightly as I started to pass people. Great turn out and day for it. Impressive runs from Jayne and a diligently paced Clare.

Running 6:56 intensity: (1:05 @0) + (5:51 @1) 0.77 mi (8:58 / mi)
ahr:109 max:120

(very) short warm-up

Thursday Jan 22, 2015 #

12 PM

Running 47:59 intensity: (3:42 @0) + (36:26 @1) + (3:00 @2) + (1:28 @3) + (2:23 @4) + (1:00 @5) 6.05 mi (7:56 / mi) +178m 7:16 / mi
ahr:128 max:167

Lunch time session Kez.

Neither of us were wedded to a particular plan so we decided on hills in Royal Park. We were randomly joined by an Swedish orienteer, living in Switzerland, who had just finished doing an old sprint o-interval training session around the Melbourne campus. He was full of energy and enthusiasm and by the sounds of it had a great holiday (he was in Oz for the world cups and going home tomorrow).

Maybe some of the enthusiasm rubbed off because I felt pleasantly solid through the reps.

Wednesday Jan 21, 2015 #

6 AM

Running 38:23 intensity: (8:22 @0) + (30:01 @1) 4.77 mi (8:03 / mi) +55m 7:47 / mi
ahr:109 max:132

Early morning start. Joined Kez for a bit of his long run and we worked our way to the gym. For....
7 AM

S+C (Pilates + Squats) 1:10 [1]

1 hour pilates class then some squats afterwards. Not done pilates for about 6 months and forgot how hard it was. Clear imbalances in terms of strength between left and right part of body. It will be good to get into the routine of doing this for at least the next 6 weeks or so.


6 PM

Running 19:53 [0] 2.54 mi (7:49 / mi) +1m 7:48 / mi
ahr:62 max:72

Short jog home.

Tuesday Jan 20, 2015 #

12 PM

Running 48:01 intensity: (1:46 @0) + (25:41 @1) + (12:19 @2) + (2:50 @3) + (4:41 @4) + (44 @5) 6.98 mi (6:53 / mi) +13m 6:50 / mi
ahr:135 max:162

I have a confession. I have never knowingly done a progression run. And I thought Tuesday was as good as any other time to have a crack. Struggled a bit to work out how fast to go, with an aim of getting faster every 5 minutes for 30 minutes.

Things were looking great for 20 minutes, but the 5th section really took me to the edge (HR wise went from a cruisey(ish) 155 to 163) and was not able to move it up again. Oh well. Learnt something and I will come back to this in the future.

I started about 5.55 pace and worked down to 5.39.


Monday Jan 19, 2015 #

Note

Got a new photo taking toy over Christmas. Have posted some pictures up here: https://www.flickr.com/photos/56980351@N05/
6 AM

Running 35:51 intensity: (1:20 @0) + (22:20 @1) + (3:53 @2) + (26 @3) + (1:15 @4) + (6:37 @5) 4.39 mi (8:10 / mi) +8m 8:07 / mi
ahr:132 max:181

Headed up Merri Creek to the Nortcote Golf course. Gorgeous morning.
12 PM

S+C (Yoga) 45:00 [1]

Yes, I've changed. No, I haven't got any flexibility.

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