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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Kris

In the 7 days ending May 26:

activity # timemileskm+mload
  Running10 10:06:33 71.64(8:28) 115.29(5:16) 3447136.3
  Cycling2 2:10:0015.2
  Cross training1 57:45 2.86(20:12) 4.6(12:33) 124521.9
  Strength and Conditioning1 18:302.6
  Total13 13:32:48 74.5 119.89 4692176.0

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MoTuWeThFrSaSu

Sunday May 26 #

2 PM

Running 2:12:04 intensity: (9:03 @1) + (1:05:46 @2) + (57:15 @3) 23.89 km (5:32 / km) +1029m 4:33 / km
ahr:132 max:152 shoes: Grey Zinal 2

Up and Down course recce. Properly mixed and always changing running styles. Can think of some forest orienteers who would be class on this. Enough in there for me to look forward to.

Saturday May 25 #

5 PM

Running 2:14:27 intensity: (6:33 @1) + (48:17 @2) + (1:01:55 @3) + (17:42 @4) 23.84 km (5:38 / km) +1283m 4:27 / km
ahr:138 max:172 shoes: Grey Zinal 2

Travelled to Annecy. Ran out to the uphill, did the course, and ran back. Did a little bit of tempo at the start of the climb, then 6 x 1 (1) on the steep section. Easy-steady for the rest. Moving pretty well at times but also lots of stops for extra looks, to see where I was going and to take pictures.

Friday May 24 #

11 AM

Running 45:20 intensity: (21:00 @1) + (24:20 @2) 10.02 km (4:31 / km) +54m 4:24 / km
ahr:115 max:129

6 PM

Cycling 1:10:00 intensity: (1:09:15 @1) + (45 @2)
ahr:102 max:118

Thursday May 23 #

12 PM

Running 35:30 intensity: (16:00 @1) + (16:20 @2) + (3:10 @3) 7.0 km (5:04 / km) +71m 4:50 / km
ahr:115 max:148 shoes: Blue Mach

8 x 10 s strides
5 PM

Running 11:25 intensity: (2:44 @1) + (6:42 @2) + (33 @3) + (1:26 @4) 2.72 km (4:12 / km) +11m 4:07 / km
ahr:124 max:167 shoes: White Rd

Running 55:00 intensity: (2:37 @1) + (13:18 @2) + (14:13 @3) + (24:52 @4) 9.0 km (6:07 / km) +560m 4:40 / km
ahr:147 max:167 shoes: White Rd

10 x 2 @11.5 15% (1 standing)
10 x 1 @20.0 1.5% (30 s standing)
Normal treadmill, felt good. Should have pushed harder on the uphill reps but I didn't think the 1 minutes would end up feeling as easy as they did.

Running 3:09 intensity: (14 @1) + (2:55 @2) 0.48 km (6:34 / km) +39m 4:40 / km
ahr:126 max:132 shoes: White Rd

8 PM

Strength and Conditioning 18:30 intensity: (10:45 @1) + (7:45 @2)
ahr:91 max:120

Wednesday May 22 #

12 PM

Running 43:25 intensity: (25:41 @1) + (17:44 @2) 9.23 km (4:42 / km) +61m 4:33 / km
ahr:113 max:127 shoes: Blue Clif 2

6 PM

Running 58:50 intensity: (29:44 @1) + (29:06 @2) 12.32 km (4:46 / km) +179m 4:27 / km
ahr:113 max:127 shoes: Blue Clif 2

Easy around Camperdown/Templeton in the wet

Tuesday May 21 #

12 PM

Running 38:18 intensity: (22:14 @1) + (11:58 @2) + (4:06 @3) 7.27 km (5:16 / km) +63m 5:03 / km
ahr:113 max:148 shoes: Blue Mach

With 8 x 12 s strides
6 PM

Running 2:15 intensity: (21 @1) + (1 @2) + (34 @3) + (1:19 @4) 0.49 km (4:38 / km)
ahr:142 max:165 shoes: White Rd

Cross training 57:45 intensity: (1:31 @1) + (15:11 @2) + (19:44 @3) + (21:19 @4) 4.6 km (12:33 / km) +1245m 5:20 / km
ahr:145 max:171 shoes: White Rd

20 stairs @ 20 (4)
3, 2, 1, 3, 2, 1 (1) treadmill @ 11.1, 11.3, 11.5, 11.2, 11.5, 11.7
Not the same treadmill as last week so not sure how it compares but felt like the right amount of effort for tonight.

Running 3:20 intensity: (15 @1) + (3:05 @2) 0.46 km (7:13 / km) +60m 4:22 / km
ahr:124 max:129 shoes: White Rd

Monday May 20 #

12 PM

Running 43:30 intensity: (36:50 @1) + (6:40 @2) 8.57 km (5:04 / km) +38m 4:58 / km
ahr:108 max:120 shoes: Blue Clif 2

Pitmully - pretty tired and taking it easy.
6 PM

Cycling 1:00:00 intensity: (38:45 @1) + (21:15 @2)
ahr:107 max:128

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