Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Kris

In the 7 days ending Feb 24, 2019:

activity	#	time	miles		km		+m	load
Running	6	6:08:00	50.24	(7:20)	80.85	(4:33)	360	83.7
Cycling	3	3:15:01						20.3
Orienteering	3	2:36:16	12.98	(12:03)	20.88	(7:29)	470	28.7
Strength and Conditioning	3	1:17:47						8.6
Total	12	13:17:04	63.21		101.73		830	141.3

2:22

0:00

» now

Sunday Feb 24, 2019 #

1 PM

Running 57:32 13.9 km (4:08 / km) +82m 4:01 / km
ahr:131 max:147 shoes: Green Peg 1

Easy run before watching the rugby. Feeling much better today, probably the Chinese takeaway last night! This was a very enjoyable run as a result, legs moving well with very little effort. Very little Achilles discomfort: 0-1.

Cycling 1:15:00
ahr:105 max:127

Sat on the turbo trainer watching the rugby. This was as long as I could bring myself to do today.

4 PM

Strength and Conditioning 10:00 [1]

A few core and hip strength and mobility exercises. Achilles has been aching a bit in the evenings the last couple of days: a dull 1-2.

Saturday Feb 23, 2019 #

10 AM

Orienteering 38:28 6.11 km (6:18 / km) +11m 6:15 / km
ahr:112 max:134

Checking out what the forest in Tentsmuir is like for orienteering - bumbling around with a map looking at trees.

Running 55:49 [2] 11.79 km (4:44 / km) +40m 4:39 / km
shoes: Green Peg 2

A bit of a run after, feeling doubly tired today and Achilles the same as yesterday: 1-2.

Friday Feb 22, 2019 #

7 AM

Strength and Conditioning 30:00 [1]

Home exercises.

5 PM

Running 1:17:57 16.13 km (4:50 / km) +77m 4:43 / km
ahr:121 max:136 shoes: Green Peg 2

Easy around Kingsbarns - legs and body feeling a bit knackered. Achilles niggling intermittently but never too bad: 1-2.

Thursday Feb 21, 2019 #

6 AM

Cycling 1:00:01
ahr:98 max:123

By the time I'd woken up I was already halfway through.

5 PM

Running 1:11:40 15.68 km (4:34 / km) +93m 4:26 / km
ahr:136 max:178 shoes: Green Peg 1

3 x ~1680m (60s) on the golf course loop.
5.16, 5.10, 5.13

It felt hard, but I think I had a couple more in the tank. Ate too soon before running though and stomach didn't want me to try any more; maybe fortunate for the Achilles. No pain at all, save a few small aches on the warm down: 0-1. Happy with that, as the loop has a few twists and undulations and is probably a good test of it

Wednesday Feb 20, 2019 #

6 AM

Running 5:43 1.19 km (4:49 / km)
ahr:98 max:117 shoes: Green Peg 2

Strength and Conditioning 37:47
ahr:97 max:143

Bar warm up
3 x {Back squat @ 60 x 8, TRX hanging row x 8}
3 x {Reverse lunge @ 30 x 8 L+R, DB shoulder press @ 10 x 8}
2 x {Dead bug x 8 L+R, Leg raise x 8 L+R}

Running 6:36 1.16 km (5:42 / km) +44m 4:48 / km
ahr:122 max:139 shoes: Green Peg 2

5 PM

Running 1:32:43 21.0 km (4:25 / km) +24m 4:23 / km
ahr:129 max:146 shoes: Green Peg 2

Feeling good now I'm getting back to 'normal' running. No real aches or soreness from the Achilles apart from intermittently - I did start the run quite slowly though: 0-1. Intermittent aches in the evening also: 0-1.

Tuesday Feb 19, 2019 #

5 PM

Cycling 1:00:00
ahr:93 max:126

Easy on the turbo - resting the Achilles after a big weekend.

Monday Feb 18, 2019 #

10 AM

Orienteering 44:54 5.34 km (8:25 / km) +150m 7:23 / km
ahr:118 max:162

Hanging controls for the talent squad. Achilles gave me a good excuse to go slow, which was much needed. Didn't really feel it at all though: 0-1.

1 PM

Orienteering 1:12:54 9.44 km (7:43 / km) +310m 6:38 / km
ahr:126 max:155

Shadowing - not sure I was in a great place to make technical suggestions though! Still no Achilles grumbles, good that it has all been very slow: 0-1.

« Earlier | Later »