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

Training Log Archive: Kris

In the 7 days ending Aug 2:

activity # timemileskm+mload
  Running9 8:45:14 75.43(6:58) 121.39(4:20) 832132.9
  Cycling1 3:00:3326.7
  Strength and Conditioning3 1:59:5916.2
  Rehab4 55:00
  Total16 14:40:46 75.43 121.39 832175.8
  [1-5]12 13:45:46

«»
3:10
0:00
» now
MoTuWeThFrSaSu

Sunday Aug 2 #

10 AM

Running 1:47:04 intensity: (2:37 @1) + (59:15 @2) + (45:12 @3) 26.05 km (4:07 / km) +255m 3:55 / km
ahr:132 max:148 shoes: Green More

3 PM

Rehab 15:00 [0]

Saturday Aug 1 #

11 AM

Cycling 3:00:33 intensity: (1:48:24 @1) + (57:41 @2) + (14:28 @3)
ahr:113 max:150

79 km 793 m
Very fun until my crank fell off
9 PM

Rehab 10:00 [0]

Friday Jul 31 #

11 AM

Running 58:31 intensity: (5:19 @1) + (17:14 @2) + (7:46 @3) + (25:53 @4) + (2:19 @5) 15.31 km (3:49 / km) +46m 3:46 / km
ahr:144 max:179 shoes: Black/Blue Ride

4 mile tempo, 1 mile steady, 1 mile hard
On the grass in Fairmuir park. I set a limit on my watch of 3:18 for the tempo as I think I went a bit hard last week.
4 PM

Running 32:05 intensity: (2:59 @1) + (27:50 @2) + (1:16 @3) 7.17 km (4:28 / km) +61m 4:17 / km
ahr:124 max:139 shoes: Blue floatride

New shoes - Achilles and rest of body feeling ok. Biggest rolling mileage in a while (day off running tomorrow).

Strength and Conditioning 34:59 intensity: (34:56 @1) + (3 @2)
ahr:90 max:115

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 toe walks
3 x 10 Band pull through

4 x 10 Deadlift (32 kg)
4 x 50 Double leg hops

3 x 8 Supported T row
3 x 10 e/s Reverse lunge

3 x 10 Supported knee tuck
3 x 10 e/s Banded woodchop

Thursday Jul 30 #

10 AM

Running 51:55 intensity: (4:55 @1) + (39:54 @2) + (7:06 @3) 11.98 km (4:20 / km) +87m 4:11 / km
ahr:126 max:140 shoes: Grey Ride

5 PM

Running 51:36 intensity: (19:45 @1) + (30:30 @2) + (1:21 @3) 10.89 km (4:44 / km) +123m 4:29 / km
ahr:114 max:139 shoes: Black Duo

Very wet

Wednesday Jul 29 #

7 AM

Rehab 15:00 [0]

12 PM

Strength and Conditioning 30:00 intensity: (12:52 @1) + (17:07 @2) + (1 @3)
ahr:116 max:135

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)

3 x 10 e/s Band toe walks
3 x 10 Band pull through

3 x 10 Back squat (32 kg)
3 x 10 Supported T row

3 x 10 Supported knee tuck
3 x 30 s V sit
5 PM

Running 1:14:43 intensity: (2:58 @1) + (1:06:43 @2) + (5:02 @3) 17.37 km (4:18 / km) +53m 4:14 / km
ahr:126 max:153 shoes: Grey Ride

Tentsmuir - Achilles took a while to warm up (~20 minutes) but was fine after that.

Tuesday Jul 28 #

11 AM

Running 14:00 [2] 2.8 km (5:00 / km) +60m 4:31 / km
shoes: Black/Blue Ride

Running 35:00 intensity: (6:00 @2) + (7:00 @3) + (14:00 @4) + (8:00 @5) 7.5 km (4:40 / km)
shoes: Black/Blue Ride

Haha, Garmin not having a good few days. I finally dug out the cable to upload the training from the last few days before heading out but my watch didn't seem to want to work at all today. First, it stopped showing me distance, ok fine, but then when I saved my warm up it got stuck on 'saving' with nothing I could do. At least the session was a fartlek so running without any idea of time or pace was ok.
I know that the cycle track takes me roughly 4 mins at a hard effort so I still managed roughly the session I had planned: 2 x 4 mins, 2 x 3 mins, 2 x 2 mins (60-90 s), 4 x 1 mins (~45 s)
Big headwind on every other rep (and all of the 1 mins)

Running 14:00 [2] 2.8 km (5:00 / km)
shoes: Black/Blue Ride

5 PM

Running 33:20 [2] 7.4 km (4:30 / km) +70m 4:18 / km
shoes: Green More

Same problem as this morning..

Running 2:00 [2] 0.4 km (5:00 / km)
shoes: Blue Fuzex

2 strides in flats

Monday Jul 27 #

12 PM

Running 51:00 [2] 11.72 km (4:21 / km) +78m 4:13 / km
ahr:154 max:174 shoes: Green More

More swim than run.
5 PM

Strength and Conditioning 55:00 intensity: (29:52 @1) + (25:00 @2) + (8 @3)
ahr:111 max:136

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 Cha cha's
3 x 5 Squat and press (12 kg)

4 x 10 Back squat (32 kg)

4 x 15 Supported T row
4 x 15 Band frontal raise

4 x 15 Supported hamstring curl

4 x 10 Hollow rock knee to elbow
4 x 10 e/s Banded woodchop
9 PM

Rehab 15:00 [0]

« Earlier | Later »