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Training Log Archive: Kris

In the 7 days ending Jan 29, 2012:

activity # timemileskm+mload
  Running7 6:08:58 37.39(9:52) 60.17(6:08) 1640137.2
  Strength and Conditioning3 1:54:11 1.24 2.0 127.2
  Cycling1 15:001.4
  Orienteering1 12:16 1.25(9:51) 2.01(6:07) 226.7
  Total8 8:30:25 39.88 64.18 1663172.6
  [1-5]8 8:29:14

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MoTuWeThFrSaSu

Saturday Jan 28, 2012 #

11 AM

Running 1:53:27 intensity: (14 @0) + (5:10 @1) + (9:36 @2) + (1:05:07 @3) + (33:20 @4) 12.91 km (8:47 / km) +420m 7:33 / km
ahr:139 max:161

Great long run up on snowy kinder
2 PM

Running 6:02 intensity: (4 @0) + (1:41 @1) + (2:55 @2) + (1:22 @3) 0.91 km (6:37 / km)
ahr:119 max:135

Warm up in Endcliffe park

Orienteering 6:07 intensity: (1 @0) + (14 @1) + (10 @2) + (34 @3) + (4:53 @4) + (15 @5) 1.01 km (6:05 / km) +13m 5:43 / km
ahr:155 max:171

First of two ultrasprint courses in Endcliffe park

Orienteering 6:09 intensity: (11 @1) + (10 @2) + (1:02 @3) + (4:37 @4) + (9 @5) 1.0 km (6:09 / km) +9m 5:53 / km
ahr:157 max:170

Second of the two courses

Friday Jan 27, 2012 #

12 PM

Cycling 10:00 intensity: (32 @0) + (9:28 @1)
ahr:92 max:101

Warm up

Strength and Conditioning 34:52 intensity: (13:44 @1) + (8:18 @2) + (10:43 @3) + (2:07 @4)
ahr:120 max:159

Gym:

3 x 10 (Squats (40,50,50), Press ups (on a small box), OH lunges (15,15,15)
3 x 10 (Prisoner Squats, Hanging row, Shoulder press thing (20,22,22)
3 x 10 (Dips (-33), Bent over row (8), Plate to sky (10,10,10)
3 x 10 (Plank (30s), Dorsal raise, Bicycles)

Then rolling to finish.

Not feeling very strong today

Cycling 5:00 intensity: (5 @0) + (4:55 @1)
ahr:104 max:107

Warm down
5 PM

Running 1:02:08 intensity: (6 @0) + (1:16 @1) + (28:12 @2) + (20:55 @3) + (11:39 @4) 11.05 km (5:37 / km) +281m 4:59 / km
ahr:133 max:161

Easy run with the shuoc guys. Went the wrong way around rivelin. Scandal

Thursday Jan 26, 2012 #

3 PM

Running 54:43 intensity: (1:25 @1) + (4:56 @2) + (16:06 @3) + (29:40 @4) + (2:36 @5) 9.84 km (5:34 / km) +196m 5:03 / km
ahr:149 max:192

Leg speed, short hill session with Ralph.

10 x 20s sprints, jog back recovery.
10x 15s hills, jog down recovery.

Wednesday Jan 25, 2012 #

3 PM

Running 15:04 intensity: (7 @0) + (25 @1) + (1:48 @2) + (11:04 @3) + (1:40 @4) 3.55 km (4:14 / km) +22m 4:07 / km
ahr:139 max:156

Down to gym

Strength and Conditioning 35:02 intensity: (2:41 @1) + (13:10 @2) + (10:55 @3) + (8:16 @4)
ahr:133 max:169

Gym:

3 x 10 (Squats (40,50,60), Press ups (on a small box), OH lunges (10,15,20)
3 x 10 (Prisoner Squats, Hanging row, Shoulder press thing (25,25,27)
3 x 10 (Dips (-33), Bent over row (8), Plate to sky (10,15,15)
3 x 10 (Plank (30s), Dorsal raise, Bicycles)

Then rolling to finish.

Running 19:59 intensity: (1 @0) + (32 @2) + (16:44 @3) + (2:42 @4) 3.54 km (5:39 / km) +94m 4:59 / km
ahr:142 max:153

Run home from gym

Tuesday Jan 24, 2012 #

6 PM

Running 1:00:36 intensity: (32 @1) + (15:39 @2) + (21:09 @3) + (10:47 @4) + (12:29 @5) 11.93 km (5:05 / km) +436m 4:18 / km
ahr:146 max:181

10 mins warm up then hills.

2 x ~6 mins(to the top)
2 x 2 min
2 x 1 min

Pushing hard, went further/faster on all of the second reps but feeling hard.
Jog home warm down.
C • running faster but feeling hard 4

Monday Jan 23, 2012 #

6 PM

Running 22:31 intensity: (1:49 @1) + (12:23 @2) + (8:19 @3) 3.95 km (5:42 / km) +91m 5:07 / km
ahr:125 max:143

Jog pre drills

Strength and Conditioning 44:17 intensity: (13:53 @1) + (20:52 @2) + (9:02 @3) + (30 @4) 2.0 km (22:07 / km) +1m 22:03 / km
ahr:118 max:162

Usual drills

Running 10:28 intensity: (1 @0) + (15 @1) + (7:04 @2) + (3:08 @3) 1.69 km (6:11 / km) +50m 5:23 / km
ahr:126 max:143

Home

Running 4:00 [3] 0.8 km (5:00 / km) +50m 3:49 / km

Quickly up to coombe road as I was late. Garmin playing up

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