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Training Log Archive: Kris

In the 7 days ending Jun 14:

activity # timemileskm+mload
  Running7 7:18:00 61.25(7:09) 98.58(4:27) 444113.8
  Cycling2 5:37:5989.9
  Strength and Conditioning3 2:06:3013.4
  Total10 15:02:29 61.25 98.58 444217.1

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Sunday Jun 14 #

10 AM

Cycling 3:58:20 intensity: (23:59 @1) + (1:44:24 @2) + (1:36:19 @3) + (13:38 @4)
ahr:133 max:165

109.6 km, 1333 m
Pretty knackered in the last hour but made it home eventually.

Saturday Jun 13 #

12 PM

Running 1:30:15 intensity: (53 @1) + (7:11 @2) + (31:49 @3) + (50:22 @4) 24.74 km (3:39 / km) +57m 3:36 / km
ahr:153 max:169 shoes: White Hawk 2

Might have gotten a bit carried away but it felt good to run harder again - it's been a while now. I actually didn't feel too unfit either which is nice..

Friday Jun 12 #

12 PM

Running 46:22 intensity: (3:20 @1) + (14:39 @2) + (28:23 @3) 11.03 km (4:12 / km) +84m 4:03 / km
ahr:133 max:146 shoes: Black Ride

Feeling pretty good and clipping along nicely.

Running 25:32 intensity: (8:26 @1) + (8:53 @2) + (5:29 @3) + (2:44 @4) 2.23 km (11:28 / km)
ahr:127 max:162 shoes: Black Ride

Drills and hill sprints.
4 PM

Strength and Conditioning 50:00 intensity: (46:47 @1) + (3:13 @2)
ahr:89 max:124

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 step back
3 x 10 Band bent over row

3 x 6 Lunge complex (22 kg)

3 x 6 Hamstring slider

3 x 6 e/s Single arm kneeling overhead press
3 x 8 Supported T-Row

3 x 8 Otis sit up
3 x 8 Band side lying pull

Thursday Jun 11 #

12 PM

Running 50:00 intensity: (15:04 @1) + (34:56 @2) 11.2 km (4:28 / km)
ahr:117 max:128 shoes: Grey Ride

The last dance ep 2
5 PM

Cycling 1:39:39 intensity: (20:46 @1) + (36:25 @2) + (17:30 @3) + (24:58 @4)
ahr:133 max:172

42.5 km, 727 m
Hill reps. 43:01 for 6 reps - racing some other cyclists helped this evening.
Last 4 weeks on the same session: 47:09, 44:16, 44:05, 43:01 - I'm becoming a cyclist.

Wednesday Jun 10 #

3 PM

Strength and Conditioning 26:30 intensity: (23:00 @1) + (3:30 @2)
ahr:103 max:121

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 overhead press

3 x 6 e/s Split squat (12 kg)

3 x 8 Supported hamstring curl
3 x 8 Supported knee tucks

Running 1:14:29 intensity: (2:38 @1) + (56:15 @2) + (15:36 @3) 16.84 km (4:25 / km) +137m 4:15 / km
ahr:128 max:146 shoes: Black/Blue Ride

Tuesday Jun 9 #

12 PM

Running 50:00 intensity: (1:28 @1) + (48:32 @2) 11.6 km (4:19 / km)
ahr:123 max:130 shoes: White Hawk 2

Easy on the treadmill starting The last dance
4 PM

Running 51:15 intensity: (4:48 @1) + (43:50 @2) + (2:37 @3) 11.09 km (4:37 / km) +81m 4:27 / km
ahr:126 max:140 shoes: White Hawk 2

Out on the roads

Running 11:41 intensity: (7:18 @1) + (2:49 @2) + (1:34 @3) 1.0 km (11:42 / km)
ahr:114 max:149 shoes: White Hawk 2

Drills - meant to be drills and hills but legs pretty tired and Achilles a bit achy

Monday Jun 8 #

5 PM

Strength and Conditioning 50:00 intensity: (49:32 @1) + (28 @2)
ahr:82 max:123

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 overhead press

4 x 8 Back squat (22 kg)
4 x 5 e/s Two to One landing

3 x 6 e/s Lateral step up (12 kg)

3 x 6 e/s Supported single arm row
3 x 10 Band pull apart

3 x 8 Supported hamstring curl
3 x 8 Supported knee tucks

Running 38:26 intensity: (1:53 @1) + (26:20 @2) + (10:13 @3) 8.85 km (4:20 / km) +84m 4:09 / km
ahr:130 max:149 shoes: Black Ride

Easy after S&C

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