Attackpoint - performance and training tools for orienteering athletes

Training Log: Kris

In the last 7 days:

activity	#	time	miles		km		+m	load
Running	9	8:02:10	67.17	(7:11)	108.1	(4:28)	341	117.8
Strength and Conditioning	1	30:00						3.0
Total	9	8:32:10	67.17		108.1		341	120.8

2:10

0:00

Thursday Nov 15 #

6 AM

Running 1:20:12 18.06 km (4:27 / km) +52m 4:23 / km
ahr:125 max:143

There are few things in life which are more annoying than running with something in your bag which rattles. 80 minutes of 'click', 'clack', 'click', 'clack'.

Wednesday Nov 14 #

6 AM

Running 11:00 [1] 2.1 km (5:14 / km) +20m 5:00 / km

Strength and Conditioning 30:00 [1]

Bar warm up
{Back squat @ 70 x 5, TRX hanging row x 10} x 3
{SL squat L+R @ 40 x 5, Shoulder press @ 15 x 10} x 3

5 PM

Running 1:29:10 20.18 km (4:25 / km) +64m 4:21 / km
ahr:132 max:152

You know you've run a route too much when you can run it in the dark without slowing down when your torch battery runs out.

Tuesday Nov 13 #

12 PM

Running 37:55 8.38 km (4:32 / km) +57m 4:23 / km
ahr:125 max:148

Having my cake (lie in) and eating it (double running) by running at lunch. Unfortunately, there was no actual cake.

5 PM

Running 33:26 6.5 km (5:09 / km) +39m 5:00 / km
ahr:110 max:131

Running 26:50 6.36 km (4:13 / km) +2m 4:13 / km
ahr:160 max:181

~1400, ~500, ~1200, ~500, ~1000, ~500, ~700, ~500 (75-85s)
3.50, 78, 3.13, 79, 2.40, 78, 1.49, 77

Feeling good tonight and moving really well.

Running 18:59 3.81 km (4:59 / km) +34m 4:46 / km
ahr:129 max:142

Monday Nov 12 #

7 AM

Running 31:53 6.95 km (4:35 / km) +72m 4:22 / km
ahr:121 max:140

Feeling fine, had jobs to do in the evening so didn't get out again. Will aim for about 10 hours this week including a session on Tuesday, some strides on Thursday and Braids race on Saturday. Hopefully, I should feel ok on the faster stuff after a few easier few days.

Sunday Nov 11 #

Note
(rest day)

Long sleep and felt better this morning, but clearly fighting something the last few days so took the day off to recover. I've had a good few weeks and there isn't any sense in pushing it and getting ill now.

Saturday Nov 10 #

11 AM

Running 18:00 4.18 km (4:18 / km)
ahr:109 max:136

Running 21:00 6.6 km (3:11 / km)
ahr:172 max:181

Mona fartlek (almost!) on the grass in spikes. Felt a bit rubbish throughout, not helped by adding in an extra 30s effort.

2 x 90s, 4 x 60s, 5 x 30s, 4 x 15s - equal float recovery.

Running 19:37 4.1 km (4:47 / km)
ahr:130 max:139

7 PM

Running 53:33 12.1 km (4:26 / km)
ahr:124 max:137

I had a headache all afternoon but got out for another run after the rugby, felt ok during the run but not very well afterwards.