Attackpoint - performance and training tools for orienteering athletes

Training Log: Kris

In the last 7 days:

activity	#	time	miles		km		+m	load
Running	7	7:37:14	64.49	(7:05)	103.78	(4:24)	621	93.1
Cycling	3	3:47:23						37.4
Strength and Conditioning	2	51:00						5.1
Total	11	12:15:37	64.49		103.78		621	135.6

2:45

0:00

Friday Dec 8 #

6 PM

Running 1:22:42 18.58 km (4:27 / km) +116m 4:19 / km
ahr:118 max:134

Thursday Dec 7 #

12 PM

Running 44:37 9.36 km (4:46 / km) +108m 4:30 / km
ahr:117 max:130 shoes: Blue Chal

6 PM

Cycling 1:20:10
ahr:122 max:143

2 x 20 mins @ 300 W (10 mins)
Another bike session. A bit tired and busy at work so wimping out and avoiding the weather a bit. Still getting some volume in but in a bit of an easier way. Hopefully more normal next week

Wednesday Dec 6 #

12 PM

Running 36:24 7.76 km (4:42 / km) +52m 4:32 / km
ahr:117 max:160 shoes: White Arahi

6 PM

Running 1:09:30 16.0 km (4:21 / km) +27m 4:18 / km
ahr:119 max:133 shoes: White Arahi

A bit tired but running ok. Cold

Tuesday Dec 5 #

12 PM

Running 34:17 6.97 km (4:55 / km) +96m 4:36 / km
ahr:96 max:158 shoes: Blue Clif

With 6 x 15 s uphill strides

6 PM

Cycling 1:27:13
ahr:120 max:139

Session on the bike - 4 x 11 minutes (5 mins) at 305, 290, 285, 275 W.

Monday Dec 4 #

12 PM

Running 44:34 9.39 km (4:45 / km) +100m 4:30 / km
ahr:114 max:127 shoes: Blue Chal

Easy around the golf course - not the nicest weather.

6 PM

Strength and Conditioning 31:00 [1]

Cycling 1:00:00 [1]
ahr:92 max:118

Sunday Dec 3 #

11 AM

Running 2:25:10 35.73 km (4:04 / km) +124m 4:00 / km
ahr:137 max:152 shoes: Green MachX

Went out along the front as I thought I might get better conditions underfloor. Worked mostly. 50/50 clear or compacted snow. Felt pretty good (maybe that spin yesterday night was a good idea - I wasn't sure).

I 100% would not survive a full winter of running with proper snow

7 PM

Strength and Conditioning 20:00 [1]

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