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

Training Log Archive: Kris

In the 7 days ending Dec 10:

activity # timemileskm+m
  Running12 11:39:59 84.49(8:17) 135.97(5:09) 2305
  Strength and Conditioning2 1:30:00
  Cycling1 29:58
  Total13 13:39:57 84.49 135.97 2305

«»
2:58
0:00
» now
MoTuWeThFrSaSu

Sunday Dec 10 #

10 AM

Running 2:58:18 intensity: (2:00:00 @2) + (58:18 @3) 25.23 km (7:04 / km) +1479m 5:28 / km

Long run with GG. Nice and snowy.

Saturday Dec 9 #

10 AM

Running 36:35 [2] 8.0 km (4:34 / km) +22m 4:30 / km

Shake out down to car share. Bag heavier than expected..
1 PM

Running 34:28 [2] 6.34 km (5:26 / km) +66m 5:10 / km

Running race 29:59 intensity: (11 @1) + (4 @2) + (12 @3) + (17:57 @4) + (11:35 @5) 9.49 km (3:10 / km) +93m 3:01 / km
ahr:173 max:181

East District XC Championships, 2nd.
Frozen course and so super fast. Good group with Jamie Crowe, Robbie Simpson and others on the first lap. I was regretting not wearing gloves as my hands were painfully cold. I moved to the front and started to ratchet up the pace on the second lap as the group was still a bit large for my liking. Just Jamie and I together going into the last lap. I tried to keep the pace high but couldn't get a gap and he came past with about 250 to go. I tried to come back but couldn't manage it with the turns and finished just behind. Fair enough, he got the timing spot on and had too much pace for me. Nice to be feeling good again, just missing that little something extra but that will come.
9.51, 10.07, 10.00 for the three laps

Running 16:48 intensity: (8:05 @1) + (8:43 @2) 2.97 km (5:40 / km) +25m 5:26 / km
ahr:116 max:133

Friday Dec 8 #

7 AM

Running 32:26 intensity: (2:32 @1) + (28:07 @2) + (1:47 @3) 6.54 km (4:58 / km) +72m 4:42 / km
ahr:154 max:165

Really need to stop using this HR monitor as it is rubbish.
5 PM

Running 1:10:15 intensity: (2:01 @1) + (31:08 @2) + (34:06 @3) + (3:00 @4) 15.05 km (4:40 / km) +106m 4:31 / km
ahr:135 max:167

Had to run a bit faster than I would have liked as I left work with not quite enough time before the bus..
7 PM

Running 6:41 intensity: (1:10 @1) + (5:27 @2) + (4 @3) 1.16 km (5:45 / km) +37m 4:58 / km
ahr:119 max:136

Thursday Dec 7 #

6 AM

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

Strength and Conditioning 45:00 [1]

Bar warm up.

Deadlift x 5 - 60, 60, 70, 70
Bench Press w/ plate x 10 - 25, 25, 25, 25

DB Split Squat x 5 L+R - 10, 10, 10, 10
Pull up x 5 - -50, -45, -45, -45

{10x Side hip raise L+R, 10x Swiss Ball Rollout, 10x SL Bridge L+R (6kg), 10 x Arabesque L+R (2x4kg), 10 x SL box jumps L+R} x 2
5 PM

Running 1:00:01 intensity: (2:48 @1) + (33:51 @2) + (14:31 @3) + (8:38 @4) + (13 @5) 13.76 km (4:22 / km) +18m 4:20 / km
ahr:134 max:175

Scouting out somewhere for tempo running, including 2 x 2km a bit faster. Nice and flat but pretty windy tonight. Legs felt quite heavy.

Wednesday Dec 6 #

6 AM

Running 1:28:03 intensity: (9:44 @1) + (1:14:29 @2) + (3:50 @3) 18.0 km (4:53 / km) +147m 4:42 / km
ahr:121 max:148

Legs took a good while to realise what they were doing..

Tuesday Dec 5 #

6 AM

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

Strength and Conditioning 45:00 [1]

Bar warm up.

Back Squat x 5 - 60, 60, 65, 65
Hanging row x 10

Deadlift x 5 - 60, 70, 70, 70
DB Shoulder Press x 10 - 10, 10, 10, 10

{60s Plank, 30s Side Plank L+R, 30s SL Bridge L+R, 10 x Arabesque L+R, 5 x SL box jumps L+R} x2
5 PM

Running 29:23 intensity: (5:29 @1) + (6:19 @2) + (5:56 @3) + (11:39 @4) 5.18 km (5:40 / km) +67m 5:20 / km
ahr:138 max:165

Running 17:42 intensity: (2:17 @1) + (4:03 @2) + (2:44 @3) + (7:17 @4) + (1:21 @5) 4.87 km (3:38 / km)
ahr:145 max:176

6 x 600m (200m)
1.46, 1.46, 1.44, 1.43, 1.43, 1.43

Left leg was a bit niggly at times (although better in the last couple) so I erred on the side of caution. Feeling ok.

Running 35:00 intensity: (8:28 @1) + (19:58 @2) + (1:44 @3) + (4:50 @4) 6.41 km (5:28 / km) +35m 5:19 / km
ahr:125 max:160

Monday Dec 4 #

7 AM

Cycling 29:58 [1]
ahr:86 max:92

5 PM

Running 42:20 intensity: (1:57 @1) + (16:56 @2) + (13:55 @3) + (9:32 @4) 8.77 km (4:50 / km) +58m 4:40 / km
ahr:138 max:164

Feeling very warm being back in Britain.

« Earlier | Later »