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Attackpoint - performance and training tools for orienteering athletes

Training Log: Kris

In the last 7 days:

activity # timemileskm+mload
  Running7 7:18:22 62.3(7:02) 100.27(4:22) 862101.5
  Cycling1 3:52:0242.4
  Strength and Conditioning2 1:38:2011.2
  Total9 12:48:44 62.3 100.27 862155.0
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ThFrSaSuMoTuWe

Wednesday Jul 8 #

1 PM

Running 1:11:49 intensity: (3:40 @1) + (39:37 @2) + (28:32 @3) 16.89 km (4:15 / km) +169m 4:03 / km
ahr:131 max:153

Everything feeling good.

Tuesday Jul 7 #

6 AM

Running 56:47 intensity: (8:56 @1) + (33:21 @2) + (14:30 @3) 12.15 km (4:40 / km) +89m 4:30 / km
ahr:127 max:150 shoes: Black Ride

Planning on doing a session on Friday (hopefully with some orienteering) so stuck to easy running today.

Monday Jul 6 #

4 PM

Strength and Conditioning 44:20 [1]
ahr:79 max:113

Running 58:10 intensity: (9:14 @1) + (48:56 @2) 12.54 km (4:38 / km) +45m 4:33 / km
ahr:118 max:133 shoes: Black Ride

Sunday Jul 5 #

11 AM

Running 1:35:23 intensity: (2:11 @1) + (45:20 @2) + (47:52 @3) 22.54 km (4:14 / km) +283m 3:59 / km
ahr:133 max:153 shoes: Green More

Legs and Achilles feeling good.

Saturday Jul 4 #

9 AM

Cycling 3:52:02 intensity: (1:09:27 @1) + (2:13:42 @2) + (28:45 @3) + (8 @4)
ahr:120 max:155

102.8 km 1145 m

Friday Jul 3 #

12 PM

Running 56:40 intensity: (5:02 @1) + (23:43 @2) + (17:14 @3) + (10:41 @4) 13.64 km (4:09 / km) +76m 4:02 / km
ahr:137 max:174 shoes: Black Ride

Achilles feeling fine (similar to yesterday with ache in morning and first five minutes), legs still pretty tired from Tuesday. Did 2 miles tempo feeling pretty ordinary but no issues injury wise. Day off running tomorrow.
5 PM

Strength and Conditioning 54:00 intensity: (40:52 @1) + (12:59 @2) + (9 @3)
ahr:103 max:137

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 step back
3 x 10 Band bent over row

4 x 8 Reverse lunge (2 x 12 kg, 2 x 30 kg)

4 x 10 Hamstring slider

4 x 8 e/s Single arm kneeling overhead press (12 kg)
4 x 8 Supported T-Row

3 x 10 Otis sit up
3 x 10 Band side lying pull

Thursday Jul 2 #

12 PM

Running 49:29 intensity: (6:00 @1) + (22:09 @2) + (21:20 @3) 11.7 km (4:14 / km) +81m 4:05 / km
ahr:129 max:148 shoes: Green More

Similar feelings to yesterday but eased again after 5 minutes or so. A bit sore first thing but probably not helped by banging my heel against the bed when I got up.
5 PM

Running 50:04 intensity: (7:11 @1) + (34:56 @2) + (7:57 @3) 10.8 km (4:38 / km) +119m 4:24 / km
ahr:126 max:149 shoes: Black Duo

Nice run, taking it really easy. Legs a bit tired - Achilles same as earlier.

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