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Training Log Archive: Kris

In the 7 days ending Nov 22:

activity # timemileskm+mload
  Running12 12:18:43 106.93(6:54) 172.09(4:18) 1097169.9
  Strength and Conditioning2 1:51:0014.4
  Rehab2 30:163.3
  Total16 14:39:59 106.93 172.09 1097187.5

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MoTuWeThFrSaSu

Sunday Nov 22 #

8 AM

Running 1:46:35 intensity: (3:33 @1) + (23:45 @2) + (1:18:19 @3) + (58 @4) 28.15 km (3:47 / km) +262m 3:37 / km
ahr:139 max:160 shoes: Blue floatride

With Jamie and James looping out towards Tealing.
5 PM

Running 36:02 intensity: (16:05 @1) + (14:27 @2) + (4:41 @3) + (49 @4) 5.58 km (6:27 / km) +24m 6:19 / km
ahr:117 max:158 shoes: Black Run Fast

10 x 100 m strides

Saturday Nov 21 #

11 AM

Running 38:28 intensity: (16:07 @1) + (22:20 @2) + (1 @3) 8.63 km (4:27 / km) +83m 4:15 / km
ahr:115 max:130 shoes: Black Duo

8 PM

Rehab 20:16 intensity: (17:58 @1) + (2:18 @2)
ahr:61 max:84

Friday Nov 20 #

7 AM

Running 40:00 intensity: (7:04 @1) + (10:22 @2) + (22:34 @3) 11.1 km (3:36 / km)
ahr:132 max:153 shoes: Black Run Fast

Treadmill progression, 5 miles: 17.0, 17.5, 18.0, 18.5, 19.0
5 PM

Running 1:22:03 intensity: (11:27 @1) + (38:06 @2) + (10:43 @3) + (21:43 @4) + (4 @5) 17.8 km (4:37 / km) +76m 4:31 / km
ahr:135 max:175 shoes: White Run Fast

8 x 1 km
3.00, 2.54, 2.51, 2.58, 2.51, 3.02, 2.52, 3.02
Meant to be 12 but legs feeling pretty flat. Headwind on the even reps.

Thursday Nov 19 #

8 AM

Running 41:34 intensity: (7:31 @1) + (33:34 @2) + (29 @3) 9.4 km (4:25 / km) +81m 4:14 / km
ahr:119 max:136 shoes: Green More

12 PM

Strength and Conditioning 56:00 intensity: (38:48 @1) + (16:47 @2) + (25 @3)
ahr:105 max:138

Warm up: Inch worm to press up x 5, leg circles forward/back x 5, Squat with plate x 10, Lunge with twist x 2, Band star x 10, Band forward raise x 10, Band OH press x 10 DL Calf raise x 15)

3 x (6 x Deadlift @ 65 kg, 40 x SL hops)
3 x (10 x BB Reverse lunge @ 30 kg, 10 x BB BOR @ 30 kg)
3 x (20 x Seated calf raise @ 35 kg, 10 x crunch @ 5 kg, 10 x russian twist @ 5 kg)
5 PM

Running 1:11:37 intensity: (18:26 @1) + (53:11 @2) 16.42 km (4:22 / km) +137m 4:11 / km
ahr:117 max:132 shoes: Black/Blue Ride

Cold tonight

Wednesday Nov 18 #

12 PM

Running 1:18:14 intensity: (9:12 @1) + (1:09:02 @2) 18.42 km (4:15 / km) +184m 4:03 / km
ahr:122 max:133 shoes: Black/Blue Ride

Just the one run today, which was appreciated after three big days and a few more to come.
7 PM

Rehab 10:00 [1]

Tuesday Nov 17 #

7 AM

Running 40:00 intensity: (6:29 @1) + (11:33 @2) + (21:50 @3) + (8 @4) 10.9 km (3:40 / km)
ahr:133 max:155 shoes: Black Run Fast

5 mile treadmill progression. 16.5, 17.1, 17.7, 18.3, 19.0
Controlled. Don't want the legs to be dead later.
5 PM

Running 48:23 intensity: (1:57 @2) + (15:17 @3) + (31:09 @4) 10.97 km (4:25 / km) +59m 4:18 / km
ahr:138 max:173 shoes: Blue Fuzex

2 mile (400 jog), 20 x 200 (45, 30, 15 s)(400 jog),1 mile
9.46, <32, 4.58

In flats and calves like bricks by the end - probably good for them in the long run though.

Running 37:37 [1] 7.38 km (5:06 / km)
shoes: Black/Blue Ride

Warm up and down

Monday Nov 16 #

8 AM

Running 45:28 intensity: (11:16 @1) + (33:14 @2) + (58 @3) 10.43 km (4:22 / km) +82m 4:12 / km
ahr:119 max:137 shoes: Green More

12 PM

Strength and Conditioning 55:00 intensity: (40:27 @1) + (14:05 @2) + (28 @3)
ahr:99 max:140

Warm up: Inch worm to press up x 5, leg circles forward/back x 5, Squat with plate x 10, Lunge with twist x 2, Band star x 10, Band forward raise x 10, Band OH press x 10)

3 x (8 x Front squat @ 35 kg, 40 x DL hops)
3 x (10 x SLDL @ 15 kg, 10 x DB OH Press @ 15 kg)
3 x (20 x Seated calf raise @ 35 kg, 10 x crunch with 5 kg plate, 10 x Russian twist 5 kg)
5 PM

Running 1:12:42 intensity: (8:12 @1) + (1:04:30 @2) 16.9 km (4:18 / km) +109m 4:10 / km
ahr:121 max:134 shoes: Blue floatride

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