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Training Log Archive: Kris

In the 7 days ending May 31:

activity # timemileskm+mload
  Cycling3 7:04:4488.5
  Running6 6:08:21 49.79(7:24) 80.14(4:36) 63492.9
  Strength and Conditioning3 2:26:3016.6
  Total12 15:39:35 49.79 80.14 634198.0

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MoTuWeThFrSaSu

Sunday May 31 #

9 AM

Cycling 2:56:08 intensity: (2:07:32 @1) + (43:26 @2) + (5:10 @3)
ahr:107 max:150

76.58 km 523 m
Husband and wife cycle Part II: This time with ice-cream.

Cycling 24:00 intensity: (20:09 @1) + (3:51 @2)
ahr:95 max:129

7.4 km 78 m
Cycle home after ice-cream..

Saturday May 30 #

10 AM

Running 1:25:09 intensity: (1:08 @1) + (5:02 @2) + (1:16:17 @3) + (2:42 @4) 19.94 km (4:16 / km) +230m 4:02 / km
ahr:144 max:159 shoes: Blue Ride

Nice run, Achilles feeling good. Not convinced by the heart rate - I forgot to wear the strap..
I spent the afternoon shovelling gravel in the front garden - absolutely wiped by the evening.

Friday May 29 #

12 PM

Running 45:54 intensity: (1:47 @1) + (8:30 @2) + (35:00 @3) + (37 @4) 11.04 km (4:09 / km) +81m 4:01 / km
ahr:139 max:157 shoes: Black Ride

Moving really well today and almost no Achilles pain at any point.

Running 24:58 intensity: (4:58 @1) + (9:02 @2) + (8:38 @3) + (2:20 @4) 2.13 km (11:45 / km) +7m 11:34 / km
ahr:131 max:164 shoes: Black Ride

Finished with a set of drills and 5 x hill sprints.
4 PM

Strength and Conditioning 45:00 intensity: (35:17 @1) + (9:32 @2) + (11 @3)
ahr:104 max:141

Warm up (5 x Inch worms, 10 x Hip openers, 10 x BW squat, 2 x T-spine lunge, 2 x Crucifix, 10 x Band passovers, 15 x Calf raises e/s)

3 x 10 Band lateral leg lift
3 x 10 Band face pull

4 x 8 Split squat (12 kg)

3 x 10 Push up (knees for last set)
3 x 10 Band pull apart

3 x 10 e/s Single leg box squat

3 x 30 (15 e/s) Core cycles
3 x 8 e/s Banded kneeling Pallof press

Thursday May 28 #

12 PM

Running 45:00 intensity: (40:26 @2) + (4:34 @3) 10.15 km (4:26 / km)
ahr:129 max:138 shoes: White Hawk 2

Only an hour between meetings so jumped on the treadmill as I could easily jump off if needed. A bit wary because of my Achilles but I focused on maintaining good form and had no bother - will keep an eye to see if it is more painful afterwards. Managed the run, shower and food within the hour..
5 PM

Cycling 1:54:14 intensity: (20:29 @1) + (49:45 @2) + (39:30 @3) + (4:30 @4)
ahr:129 max:164

51.37 km 680 m

Wednesday May 27 #

7 AM

Strength and Conditioning 36:30 intensity: (35:19 @1) + (1:11 @2)
ahr:95 max:118

Warm up (5 x Inch worms, 10 x Hip openers, 10 x BW squat, 2 x T-spine lunge, 2 x Crucifix, 10 x Band passovers, 15 x Calf raises e/s)

3 x 10 e/s Band lateral walk
3 x 10 Band frontal raise

3 x 6 e/s Single leg deadlift

4 x 30 (15 e/s) Knee through
4 x 8 e/s Banded woodchop
12 PM

Running 1:01:00 intensity: (42 @1) + (31:48 @2) + (28:30 @3) 14.19 km (4:18 / km) +157m 4:04 / km
ahr:133 max:148 shoes: Grey Ride

Achilles not as good as yesterday but still ok.

Tuesday May 26 #

12 PM

Running 43:58 intensity: (4:11 @1) + (18:33 @2) + (21:14 @3) 10.48 km (4:12 / km) +82m 4:02 / km
ahr:131 max:148 shoes: White Hawk 2

The best my Achilles has felt in a couple of weeks.
5 PM

Cycling 1:50:22 intensity: (22:20 @1) + (22:59 @2) + (35:23 @3) + (27:19 @4) + (2:21 @5)
ahr:138 max:184

45.85 km 823 m
Another set of hills - 44:16 for 6 reps. Swapped out the tires on my bike for some wider ones which will hopefully be a bit comfier.

Monday May 25 #

12 PM

Running 33:24 intensity: (57 @1) + (24:40 @2) + (7:47 @3) 7.65 km (4:22 / km) +46m 4:14 / km
ahr:130 max:147 shoes: Black Hawk

Making use of the golf course before it opens again.

Running 14:13 intensity: (7:58 @1) + (5:49 @2) + (26 @3) 1.18 km (12:00 / km)
ahr:115 max:136 shoes: Black Hawk

Drills and 4 short strides. Achilles feeling fine.

Running 14:45 intensity: (5:46 @2) + (8:59 @3) 3.37 km (4:22 / km) +32m 4:10 / km
ahr:135 max:151 shoes: Black Hawk

5 PM

Strength and Conditioning 1:05:00 intensity: (56:33 @1) + (8:27 @2)
ahr:104 max:129

Warm up (5 x Inch worms, 10 x Hip openers, 10 x BW squat, 2 x T-spine lunge, 2 x Crucifix, 10 x Band passovers, 15 x Calf raises e/s)

3 x 10 e/s Band lateral walk
3 x 10 Band frontal raise

4 x 10 Goblet squat (12 kg)

4 x 10 e/s Single leg deadlift

4 x 8 Supported row
4 x 10 Band lat pull down

4 x 10 e/s Elevated single leg glute bridge

4 x 30 (15 e/s) Knee through
4 x 8 e/s Banded woodchop

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