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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Kris

In the 7 days ending Feb 10, 2018:

activity # timemileskm+mload
  Running12 11:31:02 96.48(7:10) 155.27(4:27) 1295166.5
  Strength and Conditioning1 30:003.0
  Total12 12:01:02 96.48 155.27 1295169.5

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Saturday Feb 10, 2018 #

8 AM

Running 6:15 [2] 1.49 km (4:12 / km)

Home -> station

Running 8:15 [2] 1.7 km (4:51 / km) +4m 4:48 / km

Station -> Shminty's house
10 AM

Running 24:55 intensity: (10:54 @1) + (12:49 @2) + (1:12 @3) 4.94 km (5:03 / km) +68m 4:43 / km
ahr:115 max:138

Running 30:00 intensity: (15 @1) + (5 @2) + (5:46 @3) + (20:51 @4) + (3:03 @5) 8.54 km (3:31 / km) +112m 3:18 / km
ahr:163 max:189

Joined a session with some of the Central guys - 15x 1 min (1 min) on the road. Feeling good.

Running 8:36 intensity: (1:35 @1) + (6:54 @2) + (7 @3) 1.63 km (5:16 / km) +5m 5:11 / km
ahr:122 max:135

Running 12:43 intensity: (7:44 @1) + (4:59 @2) 1.5 km (8:29 / km) +73m 6:50 / km
ahr:103 max:134

Went to do some filming around the Wallace monument with Shminty
C • Filming 2

Running 9:52 intensity: (6:56 @1) + (2:56 @2) 1.53 km (6:27 / km) +16m 6:08 / km
ahr:104 max:134

L hamstring tightening up after the intervals, will keep an eye on it.
2 PM

Running 6:44 [2] 1.13 km (5:59 / km) +31m 5:16 / km

Friday Feb 9, 2018 #

6 AM

Running 1:19:23 intensity: (7:00 @1) + (1:12:23 @2) 18.0 km (4:25 / km) +74m 4:19 / km
ahr:119 max:123

6 PM

Running 28:06 intensity: (8:40 @1) + (19:21 @2) + (5 @3) 6.22 km (4:31 / km) +65m 4:18 / km
ahr:117 max:131

Thursday Feb 8, 2018 #

7 AM

Running 41:03 intensity: (16:04 @1) + (24:59 @2) 8.84 km (4:39 / km) +95m 4:24 / km
ahr:116 max:130

5 PM

Running 1:25:26 intensity: (36:49 @1) + (37:21 @2) + (11:16 @3) 19.53 km (4:22 / km) +98m 4:16 / km
ahr:141 max:174

Wednesday Feb 7, 2018 #

6 AM

Running 14:00 [1] 2.6 km (5:23 / km) +40m 5:00 / km

Strength and Conditioning 30:00 [1]

Didn't do anything where I had to grip anything because of my thumb.
5 PM

Running 1:33:37 intensity: (15:34 @1) + (1:18:00 @2) + (3 @3) 20.78 km (4:30 / km) +124m 4:22 / km
ahr:119 max:133

Tuesday Feb 6, 2018 #

5 PM

Running 58:53 intensity: (28:17 @1) + (30:36 @2) 11.72 km (5:02 / km) +194m 4:38 / km
ahr:130 max:163

Easy run with Anwen before intervals.

Running 24:00 intensity: (2:13 @1) + (1:43 @2) + (4:18 @3) + (13:45 @4) + (2:01 @5) 5.99 km (4:00 / km) +2m 4:00 / km
ahr:154 max:182

Calves still a bit stiff beforehand but actually felt really decent. Still went with a slightly shorter session, but felt like I could have easily kept going.

2km sustained (2 mins), 8 x 400 (~50s)
6.06,
65, 66, 65, 66,
64, 65, 65, 64

Running 11:29 intensity: (27 @1) + (10:56 @2) + (6 @3) 2.17 km (5:18 / km) +35m 4:54 / km
ahr:121 max:135

Monday Feb 5, 2018 #

7 AM

Running 30:38 [1] 6.21 km (4:56 / km) +65m 4:41 / km

Legs tired, especially calves.
5 PM

Note

Planned running in the evening but cut open my thumb with a Stanley knife earlier in the day and after a trip to minor injuries where it decided it didn't wanted to stop bleeding, I didn't want to raise my heart rate, start it off again and have to return. No harm as my calves are still fairly stiff after yesterday.

Sunday Feb 4, 2018 #

10 AM

Running 28:31 intensity: (9:08 @1) + (13:22 @2) + (6:01 @3) 5.61 km (5:05 / km) +13m 5:01 / km
ahr:120 max:152

Running 1:08:17 intensity: (20 @1) + (14 @2) + (33 @3) + (1:06:33 @4) + (37 @5) 21.0 km (3:15 / km) +182m 3:07 / km
ahr:167 max:176

Forfar multi terrain half marathon.
On my own from the start but felt quite good and the first few km were easy and quick. Apart from a small hill and some farm track, the multi terrain didn't start until about 6km and from then on it was a bit more bitty and slower going. Difficulty peaked with the hill at 9 miles and once I was over that it was mainly downhill and a case of trying to get the legs turning over again. Pretty satisfied with that.

Running 20:19 intensity: (29 @1) + (19:50 @2) 4.15 km (4:54 / km)
ahr:120 max:128

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