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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Kris

In the 7 days ending Aug 5, 2012:

activity # timemileskm+mload
  Running6 6:42:02 46.41(8:40) 74.69(5:23) 1236121.2
  Orienteering2 1:17:15 6.71(11:31) 10.79(7:10) 13438.2
  Total6 7:59:17 53.11(9:01) 85.48(5:36) 1370159.5
  [1-5]6 7:58:47

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MoTuWeThFrSaSu

Sunday Aug 5, 2012 #

3 PM

Running 1:32:27 intensity: (9 @0) + (1:53 @1) + (22:10 @2) + (1:03:52 @3) + (4:23 @4) 18.06 km (5:07 / km) +395m 4:37 / km
ahr:136 max:156

Long trying to find a better route than last time. Thought I had succeeded but had a big chunk of marsh in the middle and road at the end. Felt good.

Friday Aug 3, 2012 #

3 PM

Running 1:04:55 intensity: (10 @0) + (2:42 @1) + (27:23 @2) + (34:07 @3) + (33 @4) 12.25 km (5:18 / km) +125m 5:03 / km
ahr:129 max:153

Run back

Thursday Aug 2, 2012 #

5 PM

Running 55:51 intensity: (10 @0) + (44 @1) + (22:55 @2) + (10:24 @3) + (7:45 @4) + (13:53 @5) 12.35 km (4:31 / km) +109m 4:20 / km
ahr:142 max:179

Absolutely tipping it down so instead of planned longish intervals I did a tempo instead. Two laps of Sognsvann lake (6.4km) in 21.35 (Anders Nordberg apparently aimed for sub 20 mins pre woc which is going some). Feeling pretty good.

Wednesday Aug 1, 2012 #

5 PM

Running 36:22 intensity: (2:29 @1) + (13:58 @2) + (15:27 @3) + (4:25 @4) + (3 @5) 4.34 km (8:22 / km) +212m 6:44 / km
ahr:132 max:170

Orienteering 46:00 intensity: (8:43 @1) + (7:51 @2) + (7:20 @3) + (20:23 @4) + (1:43 @5) 4.74 km (9:42 / km) +57m 9:09 / km
ahr:140 max:184

Running 11:38 intensity: (8 @1) + (7:11 @2) + (4:19 @3) 1.52 km (7:38 / km) +25m 7:03 / km
ahr:126 max:143

Tuesday Jul 31, 2012 #

5 PM

Running 30:10 intensity: (14 @1) + (1:41 @2) + (16:14 @3) + (11:42 @4) + (19 @5) 5.99 km (5:02 / km) +134m 4:32 / km
ahr:145 max:176

Over to the meeting place

Running 22:18 intensity: (9:22 @1) + (11:47 @2) + (59 @3) + (10 @4) 3.46 km (6:27 / km) +1m 6:27 / km
ahr:112 max:156

Down to the start and some strides.

Orienteering 31:15 intensity: (1 @0) + (3:11 @1) + (3:49 @2) + (1:59 @3) + (10:41 @4) + (11:34 @5) 6.05 km (5:10 / km) +77m 4:51 / km
ahr:154 max:181

Sprint o intervals.

Mostly ahead of myself with the navigation apart from the beginning of the second loop. Running quite well but no speed when it got windy.

Running 21:15 intensity: (1:06 @1) + (20:00 @2) + (9 @3) 3.4 km (6:15 / km) +75m 5:38 / km
ahr:120 max:130

Cool down

Monday Jul 30, 2012 #

3 PM

Running 1:07:06 intensity: (39 @1) + (21:45 @2) + (41:52 @3) + (2:50 @4) 13.3 km (5:03 / km) +160m 4:45 / km
ahr:135 max:158

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