Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Kris

In the 7 days ending Sep 30, 2012:

activity # timemileskm+mload
  Running9 7:59:43 54.38(8:49) 87.52(5:29) 2175104.8
  Strength and Conditioning2 1:30:009.0
  Total9 9:29:43 54.38 87.52 2175113.8
  [1-5]9 9:26:39

«»
2:18
0:00
» now
MoTuWeThFrSaSu

Sunday Sep 30, 2012 #

10 AM

Running 2:11:09 intensity: (30:00 @1) + (1:11:09 @2) + (30:00 @3) 22.12 km (5:56 / km) +703m 5:07 / km

4 PM

Running 7:36 [2] 1.33 km (5:44 / km) +67m 4:34 / km

Saturday Sep 29, 2012 #

8 AM

Running 15:56 [2] 3.38 km (4:43 / km) +72m 4:16 / km

Down to park run

Running 16:23 [4] 5.0 km (3:17 / km) +61m 3:05 / km

Park run - Felt awful at the start so kept it quite steady then after the first turn decided to try and keep the gap to the two ahead then reeled in one of them over the second lap.

Running 33:47 [2] 6.02 km (5:37 / km) +151m 4:59 / km

Friday Sep 28, 2012 #

1 PM

Running 1:12:43 [2] 13.49 km (5:23 / km) +240m 4:57 / km

Easy run up Porters, with Malley for the first bit.

Wednesday Sep 26, 2012 #

11 AM

Running 38:39 intensity: (27:16 @1) + (11:15 @2) + (8 @3) 7.0 km (5:31 / km) +63m 5:17 / km
ahr:100 max:131

Jog to gym, gym not open until 12 so run around endcliffe. Heart rate doesn't seem right.

Strength and Conditioning 45:00 [1]
ahr:107 max:131

Warm up: Dots, Lunges, Skipping Drill, Box Jumps, SL Squat, Bar Warm up.

Squats, 3 x 10 (40, 45, 50) - Right foot wanted to turn outwards.
Chins/Dips/Pressups - Still have the boob doms so chins and dips were -40 and press ups on a big incline. I am an embarrassment.
Swiss balls sit ups and side plank dips on both sides, 3 x 10.

Balancing to finish.

Running 15:09 intensity: (41 @1) + (8:13 @2) + (6:15 @3) 2.35 km (6:27 / km) +119m 5:09 / km
ahr:124 max:139

Jog home. Left ankle (not the one I twisted) really sore to begin with so I stopped, tightened my shoes and stretched my calf and it seemed fine. Strange.
5 PM

Running 20:04 intensity: (9:01 @1) + (6:48 @2) + (4:15 @3) 3.63 km (5:32 / km) +115m 4:46 / km
ahr:108 max:140

Easy, Heart rate definitely not right.
C • Change the battery a few mo... 1

Tuesday Sep 25, 2012 #

3 PM

Running 1:05:23 intensity: (11:35 @1) + (41:02 @2) + (11:22 @3) + (1:24 @4) 10.87 km (6:01 / km) +243m 5:25 / km
ahr:120 max:160

Not feeling very good today, had to take a couple of pit stops. Stomach is all over the shop.

Monday Sep 24, 2012 #

11 AM

Running 10:06 intensity: (48 @0) + (1:26 @1) + (17 @2) + (2:43 @3) + (4:52 @4) 2.13 km (4:44 / km)
ahr:135 max:162

Strength and Conditioning 45:00 [1]
ahr:106 max:143

In the gym.

Warm up: Dots, Lunges, Cossack Squats, Box Jumps, SL Squats and Bar warm up.
Then:
3 x 10 squats 40kg, very easy.
3 x 10 Chins/Dips/Press ups. Very hard, didn't complete the last thing of press ups
3 x 25s Front plank/side planks

Then some balancing on one leg to finish.

Running 12:55 intensity: (1 @0) + (16 @1) + (4:15 @2) + (8:23 @3) 2.08 km (6:12 / km) +108m 4:55 / km
ahr:132 max:146

6 PM

Running 39:53 intensity: (2:15 @0) + (5:20 @1) + (15:57 @2) + (12:47 @3) + (3:34 @4) 8.12 km (4:55 / km) +233m 4:18 / km
ahr:122 max:156

« Earlier | Later »