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Training Log Archive: Kris

In the 7 days ending Jun 16:

activity # timemileskm+mload
  Running11 11:46:39 92.85(7:37) 149.43(4:44) 3343158.2
  Cycling2 2:35:0015.6
  Strength and Conditioning3 1:10:007.1
  Cross training1 1:05:00 1.25(52:03) 2.01(32:20) 159029.9
  Total15 16:36:39 94.1 151.44 4933210.8

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MoTuWeThFrSaSu

Sunday Jun 16 #

10 AM

Running 3:02:00 intensity: (24:06 @1) + (1:11:27 @2) + (1:00:42 @3) + (25:45 @4) 33.78 km (5:23 / km) +1764m 4:16 / km
ahr:133 max:165 shoes: Grey Zinal 2

4 laps of Falkland. Weather rubbish so thought this would avoid the worst. I actually quite enjoyed it. Felt strong the whole way.
6 PM

Strength and Conditioning 30:00 [1]
ahr:61 max:101

Saturday Jun 15 #

11 AM

Running 49:25 intensity: (27:02 @1) + (22:18 @2) + (5 @3) 11.07 km (4:28 / km) +98m 4:17 / km
ahr:113 max:135 shoes: Blue Clif 2

Keeping it super easy
3 PM

Cycling 1:50:00 intensity: (1:49:10 @1) + (50 @2)
ahr:105 max:123

Friday Jun 14 #

11 AM

Running 1:06:32 intensity: (3:36 @1) + (18:51 @2) + (30:34 @3) + (13:31 @4) 17.97 km (3:42 / km) +156m 3:33 / km
ahr:141 max:163 shoes: Blue Cielo X1

Planned 5, 4, 3, 2, 1 km (1 km) but stomach wasn't good. Ended up doing 5 km (1 km), 1.4 km (2 mins), 3.6 km to make it up to ~10 km of effort. Had a gel in the 5 km which didn't help but stomach was a bit unsettled before that.
6 PM

Running 47:42 intensity: (3:33 @1) + (16:01 @2) + (7:54 @3) + (20:14 @4) 5.91 km (8:04 / km) +725m 5:00 / km
ahr:142 max:168 shoes: White Rd

4 x 5 (1), 2 @ 15% 11.2 (6)
Added this because my stomach was feeling better than earlier and thought it made sense to add a little more time at intensity. Plan was 5 x 5, understanding I wouldn't dig too deep. I decided I'd reached that point starting the 5th and called it a day. Hot and sweaty.

Thursday Jun 13 #

7 AM

Running 1:27:20 intensity: (15:51 @1) + (1:11:23 @2) + (6 @3) 19.85 km (4:24 / km) +69m 4:19 / km
ahr:119 max:135 shoes: Blue/Green Mach

6 PM

Cycling 45:00 [1]
ahr:96 max:108

9 PM

Strength and Conditioning 20:00 [1]
ahr:57 max:71

Wednesday Jun 12 #

11 AM

Running 41:15 intensity: (18:50 @1) + (22:25 @2) 9.18 km (4:30 / km) +71m 4:20 / km
ahr:115 max:127 shoes: Blue Clif 2

Golf course - legs a bit heavy after yesterday but moving ok.
5 PM

Running 1:19:35 intensity: (7:32 @1) + (1:10:16 @2) + (1:47 @3) 18.26 km (4:22 / km) +131m 4:12 / km
ahr:120 max:145 shoes: Blue Clif 2

Similar to earlier - a bit tired but moving smoothly

Tuesday Jun 11 #

12 PM

Running 12:05 intensity: (10:35 @1) + (1:30 @2) 2.76 km (4:23 / km)
ahr:103 max:123 shoes: White Rd

Cross training 1:05:00 intensity: (39 @1) + (5:02 @2) + (22:36 @3) + (36:43 @4) 2.01 km (32:20 / km) +1590m 6:32 / km
ahr:152 max:165 shoes: White Rd

20 (4), 20 (4), 12 @ 20 (13) on the stairs.
A bit jelly legged by the end.

Running 3:20 intensity: (22 @1) + (2:58 @2) 0.46 km (7:20 / km) +40m 5:06 / km
ahr:124 max:129 shoes: White Rd

6 PM

Running 47:40 intensity: (8:48 @1) + (37:16 @2) + (1:36 @3) 10.9 km (4:22 / km) +86m 4:12 / km
ahr:121 max:142 shoes: Blue/Green Mach

Easy - moving pretty well

Strength and Conditioning 20:00 intensity: (18:42 @1) + (1:18 @2)
ahr:72 max:128

Monday Jun 10 #

12 PM

Running 43:55 intensity: (30:19 @1) + (13:36 @2) 9.37 km (4:41 / km) +63m 4:32 / km
ahr:112 max:125 shoes: Blue Clif 2

Easy golf course
6 PM

Running 45:50 intensity: (21:21 @1) + (24:29 @2) 9.91 km (4:37 / km) +141m 4:19 / km
ahr:114 max:126 shoes: Blue/Green Mach

Easy loop from home - a bit later than planned.

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