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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Kris

In the 7 days ending Dec 3, 2017:

activity # timemileskm+m
  Running8 7:53:25 54.6(8:40) 87.87(5:23) 1399
  Orienteering3 3:20:26 16.37(12:14) 26.35(7:36) 506
  Cycling2 2:00:00
  Strength and Conditioning1 40:00
  Total11 13:53:51 70.97 114.22 1905

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MoTuWeThFrSaSu

Sunday Dec 3, 2017 #

8 AM

Running 2:29:10 intensity: (39:20 @1) + (1:14:11 @2) + (15:17 @3) + (20:22 @4) 23.13 km (6:27 / km) +763m 5:32 / km
ahr:126 max:172

Snowy snowy plod. Been an awesome weekend in Oslo but I think I'd lose my mind running in the snow all winter..

Saturday Dec 2, 2017 #

9 AM

Orienteering 45:51 intensity: (1:21 @1) + (14:12 @2) + (23:22 @3) + (6:56 @4) 6.58 km (6:58 / km) +88m 6:32 / km
ahr:139 max:166

The same as yesterday, tough going in the snowy terrain.

Running 35:25 intensity: (14:38 @1) + (20:47 @2) 6.49 km (5:27 / km) +63m 5:12 / km
ahr:115 max:129

Running on some tracks - much easier.
3 PM

Running 42:36 intensity: (3:06 @1) + (31:10 @2) + (8:20 @3) 7.95 km (5:21 / km) +112m 5:00 / km
ahr:125 max:149

Friday Dec 1, 2017 #

9 AM

Orienteering 1:27:07 intensity: (1:29 @1) + (19:55 @2) + (51:35 @3) + (14:08 @4) 10.81 km (8:04 / km) +241m 7:15 / km
ahr:143 max:161

Snowy, and quite deep heather. Some good orienteering, some missing and some bad. A bit cold by the end.
5 PM

Running 22:13 intensity: (3:30 @1) + (37 @2) + (8:55 @3) + (9:11 @4) 3.6 km (6:11 / km) +62m 5:41 / km
ahr:141 max:164

Running 7:16 intensity: (28 @1) + (1:49 @2) + (1:33 @3) + (3:26 @4) 1.6 km (4:32 / km)
ahr:141 max:159

Running 8:40 intensity: (4:20 @4) + (4:20 @5) 3.0 km (2:53 / km)
ahr:132 max:182

Indoor 3km in Bislett. This was one of the harder 9 flat 3kms I've run..

Splits - 1:39, 1:36, 1:34, 1:35, 1:33, 44
Paces - 3.02, 2.56, 2.52, 2.54, 2.51, 2.40

Running 17:53 intensity: (1:49 @1) + (15:15 @2) + (49 @3) 3.1 km (5:46 / km)
ahr:119 max:151

Thursday Nov 30, 2017 #

4 PM

Running 26:04 intensity: (6:08 @1) + (7:10 @2) + (11:10 @3) + (1:36 @4) 4.86 km (5:22 / km) +95m 4:53 / km
ahr:126 max:165

Orienteering 1:07:28 intensity: (50 @1) + (16:49 @2) + (29:43 @3) + (20:06 @4) 8.96 km (7:32 / km) +177m 6:51 / km
ahr:144 max:168

Night training, some dodgy orienteering but some ok as well.

Running 20:40 intensity: (1:25 @1) + (11:28 @2) + (7:47 @3) 4.09 km (5:03 / km) +69m 4:40 / km
ahr:130 max:151

Wednesday Nov 29, 2017 #

7 AM

Cycling 1:00:00 intensity: (57:57 @1) + (2:03 @2)
ahr:92 max:122

5 PM

Running 1:07:25 intensity: (6:44 @1) + (25:51 @2) + (25:58 @3) + (8:52 @4) 14.34 km (4:42 / km) +98m 4:33 / km
ahr:133 max:170

Tuesday Nov 28, 2017 #

6 AM

Running 11:00 [1] 2.1 km (5:14 / km) +40m 4:47 / km

Strength and Conditioning 40:00 [1]

Bar warm up.

Back Squat x 5 - 50, 60, 60, 60
Hanging row x 10

Deadlift x 5 - 60, 60, 60, 60
DB Shoulder Press x 10 - 9, 9, 9, 9

{45s Plank, 45s Side Plank L+R, 30s SL Bridge L+R, 10 x Arabesque L+R, 5 x SL box jumps L+R}

Monday Nov 27, 2017 #

7 AM

Cycling 1:00:00 intensity: (58:49 @1) + (1:11 @2)
ahr:95 max:122

5 PM

Running 1:05:03 intensity: (3:53 @1) + (36:15 @2) + (16:40 @3) + (8:15 @4) 13.61 km (4:47 / km) +96m 4:37 / km
ahr:133 max:167

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