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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Kris

In the 31 days ending Oct 31, 2014:

activity # timemileskm+mload
  Running42 32:50:42 240.26(8:12) 386.67(5:06) 3621518.7
  Strength and Conditioning6 3:50:3329.9
  Orienteering4 3:06:32 20.26(9:12) 32.6(5:43) 99295.7
  Total44 39:47:47 260.52 419.27 4613644.2
  [1-5]43 39:16:45

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Friday Oct 31, 2014 #

9 AM

Running 19:38 [0] 3.2 km (6:08 / km) +3m 6:06 / km

4 PM

Running 51:20 intensity: (1:32 @1) + (40:15 @2) + (9:33 @3) 10.17 km (5:03 / km) +74m 4:52 / km
ahr:130 max:148

Thursday Oct 30, 2014 #

6 PM

Running 1:01:26 intensity: (2:59 @1) + (20:19 @2) + (5 @3) + (38:03 @4) 14.69 km (4:11 / km) +80m 4:04 / km
ahr:150 max:160

Nice cruise with athletics, the GPS is a little wrong..

Wednesday Oct 29, 2014 #

4 PM

Running 46:02 intensity: (1 @0) + (5:39 @1) + (35:35 @2) + (2:35 @3) + (2:12 @4) 8.35 km (5:31 / km) +16m 5:27 / km
ahr:122 max:170

6 PM

Strength and Conditioning 31:52 intensity: (9 @0) + (25:28 @1) + (6:15 @2)
ahr:102 max:134

Running 18:00 [2] 3.5 km (5:09 / km)
ahr:120 max:135

Tuesday Oct 28, 2014 #

6 PM

Running 20:53 intensity: (1 @0) + (9:29 @1) + (9:55 @2) + (1:28 @3) 2.05 km (10:12 / km) +5m 10:04 / km
ahr:114 max:146

Running 35:06 intensity: (1 @0) + (4:33 @1) + (3:51 @2) + (1:52 @3) + (11:14 @4) + (13:35 @5) 8.51 km (4:07 / km) +2m 4:07 / km
ahr:158 max:181

4 x (3.30 @10km, 30s jog, 2 @3km) off 3 mins.

Felt like I struggled to pick it up for the 2 mins. There was the option of 5 but I took the break.

Running 14:03 intensity: (3:15 @1) + (10:48 @2) 2.16 km (6:30 / km) +22m 6:12 / km
ahr:118 max:129

Monday Oct 27, 2014 #

5 PM

Running 59:26 intensity: (4 @0) + (1:21 @1) + (48:25 @2) + (7:05 @3) + (2:31 @4) 12.44 km (4:47 / km) +30m 4:43 / km
ahr:130 max:171

Sunday Oct 26, 2014 #

10 AM

Running 1:26:59 intensity: (2 @0) + (19:08 @1) + (50:23 @2) + (17:13 @3) + (13 @4) 17.28 km (5:02 / km) +309m 4:37 / km
ahr:124 max:162

Saturday Oct 25, 2014 #

10 AM

Running 1:34:26 intensity: (1 @0) + (8:58 @1) + (20:24 @2) + (24:07 @3) + (32:28 @4) + (8:28 @5) 21.39 km (4:25 / km) +74m 4:20 / km
ahr:147 max:179

Well that was hard.

Grass session: 15 mins (4mins) 12 x ~50sec hill (5mins) 10 mins

First 15 was ok, a bit fast as a lot of the 1500/800 guys were only doing 10 mins (4.62km). Then onto the hills. These were a big struggle (50,50,51,51,53,53,54,53,54,54,51,53). Last 10 minutes was ok, I think because I didn't go off quite so fast (3.06km).

Friday Oct 24, 2014 #

6 PM

Running 30:25 [2] 6.0 km (5:04 / km)
(rest day)

Thursday Oct 23, 2014 #

6 PM

Running 1:04:59 [2] 13.5 km (4:49 / km) +80m 4:41 / km

Wednesday Oct 22, 2014 #

5 PM

Running 53:30 intensity: (8:53 @1) + (43:28 @2) + (1:09 @3) 9.8 km (5:27 / km) +176m 5:01 / km
ahr:122 max:143

6 PM

Strength and Conditioning 1:07:04 intensity: (23 @0) + (1:02:07 @1) + (4:27 @2) + (7 @3)
ahr:93 max:141

7 PM

Running 10:51 intensity: (1:22 @1) + (9:29 @2) 2.57 km (4:14 / km) +2m 4:13 / km
ahr:119 max:129

Tuesday Oct 21, 2014 #

6 PM

Running 8:30 [2] 1.7 km (5:00 / km)

Warm up and then drills.

Running 8:00 [2] 0.5 km (16:00 / km)

Running 37:00 intensity: (7:00 @2) + (30:00 @4) 10.0 km (3:42 / km)

6 x 5mins off 1 min on the track. Doing just under one mile each rep, getting a little bit further each time (up to a mile by the end). Had about 80 seconds extra rest between the 5th and the 6th reps so was on my own for the last one.

Garmin has deleted the file for some reason but I forgot to wear my hr strap so couldn't tell if I was on threshold or not. Felt about right, getting hard on the 5th and 6th reps.
7 PM

Running 15:05 [2] 2.7 km (5:36 / km) +2m 5:34 / km

Monday Oct 20, 2014 #

6 PM

Running 1:12:41 intensity: (7:16 @0) + (20 @1) + (1:04:21 @2) + (44 @3) 12.6 km (5:46 / km) +85m 5:35 / km
ahr:127 max:135

Sunday Oct 19, 2014 #

9 AM

Running 20:30 [2] 3.32 km (6:10 / km)

Orienteering 44:51 [4] 8.6 km (5:13 / km) +42m 5:05 / km

Running 10:51 [1] 1.58 km (6:53 / km)

Saturday Oct 18, 2014 #

11 AM

Running 20:00 [2] 2.0 km (10:00 / km)

Orienteering 1:44:09 [3] 15.5 km (6:43 / km) +700m 5:29 / km

Running 10:00 [2] 1.0 km (10:00 / km)

Friday Oct 17, 2014 #

9 AM

Running 32:47 [2] 5.99 km (5:29 / km) +32m 5:20 / km

Thursday Oct 16, 2014 #

6 PM

Running 1:00:28 intensity: (39 @1) + (22:10 @2) + (36:39 @3) + (1:00 @4) 13.53 km (4:28 / km) +56m 4:23 / km
ahr:136 max:159

Wednesday Oct 15, 2014 #

9 AM

Running 52:39 intensity: (41 @1) + (51:14 @2) + (44 @3) 10.5 km (5:01 / km) +8m 5:00 / km
ahr:124 max:140

5 PM

Running 7:52 intensity: (19 @0) + (2 @1) + (10 @2) + (46 @3) + (4:54 @4) + (1:41 @5) 1.61 km (4:53 / km) +8m 4:46 / km
ahr:169 max:229

Strength and Conditioning 32:50 intensity: (23:16 @1) + (9:10 @2) + (24 @3)
ahr:105 max:142

Running 8:58 intensity: (10 @1) + (8:48 @2) 1.69 km (5:19 / km) +2m 5:17 / km
ahr:126 max:134

Tuesday Oct 14, 2014 #

6 PM

Running 1:13:00 intensity: (46 @1) + (10:20 @2) + (9:59 @3) + (51:18 @4) + (37 @5) 19.2 km (3:48 / km) +89m 3:43 / km
ahr:158 max:175

Tempo.

Did the 9.5 this week as I wanted the extra miles early in the week. Feeling pretty good until the boys started pushing the pace around the 5 mile mark. Once I turned off to do the extras I started feeling better again.

Monday Oct 13, 2014 #

10 AM

Running 58:00 [2] 9.0 km (6:27 / km) +300m 5:31 / km

Round the seat on my own as Nixon had done a Crickmore.

Sunday Oct 12, 2014 #

8 AM

Running 17:22 [2] 2.57 km (6:45 / km) +93m 5:43 / km

9 AM

Orienteering race 18:11 [5] 4.0 km (4:33 / km) +150m 3:50 / km

Stirling PWT.
Ran down the dead end at number 3. Purple lines printed with a white border around them and in this case I think it made it look like there was a gap. From the sounds of it, a fair few others ran down this dead end as well. ISSOM is there for a reason. Use it. Apart from that it was ok, think I got the second long route wrong but apart from that I just never felt like I could get up to speed as it was really slippery. It was good fun though.

Running 18:12 [2] 1.26 km (14:28 / km) +52m 11:59 / km

1 PM

Running 1:01:10 intensity: (6 @0) + (6:30 @1) + (33:27 @2) + (17:08 @3) + (3:59 @4) 8.17 km (7:29 / km) +423m 5:57 / km
ahr:131 max:160

Mini tour of the Pentlands with Murray.

Saturday Oct 11, 2014 #

10 AM

Running 18:25 [2] 2.8 km (6:35 / km) +88m 5:41 / km

Orienteering race 19:21 [5] 4.5 km (4:18 / km) +100m 3:52 / km

Edinburgh PWT.

Not orienteered in a while but up for a fun race. Running well for the first part but took the over the top route and tired myself out. Made around 50 seconds of mistakes and slowed in the second half.

Running 15:00 [2] 2.0 km (7:30 / km)

3 PM

Running 55:13 [2] 9.5 km (5:49 / km) +200m 5:16 / km

Round the seat with Nixon.

Friday Oct 10, 2014 #

Note
(rest day)

Travelling and want to get rid of this cold.

Thursday Oct 9, 2014 #

5 PM

Running 53:04 intensity: (11 @0) + (8:34 @1) + (15:22 @2) + (28:02 @3) + (55 @4) 11.4 km (4:39 / km) +39m 4:35 / km
ahr:136 max:166

Very easy, not feeling great.

Wednesday Oct 8, 2014 #

4 PM

Running 49:50 intensity: (58 @1) + (34:31 @2) + (14:21 @3) 9.74 km (5:07 / km) +174m 4:42 / km
ahr:130 max:151

6 PM

Strength and Conditioning 30:24 intensity: (16:43 @1) + (11:37 @2) + (2:04 @3)
ahr:111 max:143

Circuits, I can do some of the exercises, others I am woeful at.

Running 9:09 intensity: (36 @1) + (8:33 @2) 1.71 km (5:22 / km) +2m 5:20 / km
ahr:125 max:134

Tuesday Oct 7, 2014 #

6 PM

Running 1:01:03 intensity: (1:05 @1) + (21:02 @2) + (4:43 @3) + (33:58 @4) + (15 @5) 15.18 km (4:01 / km) +77m 3:55 / km
ahr:148 max:175

6.5 mile tempo. Averaged 5.38 miling for the tempo, left behind a bit at the start so had to push it a bit to catch up. Feeling ok, comfortable for the most part, up to threshold at the end..

Monday Oct 6, 2014 #

1 PM

Running 5:35 intensity: (33 @1) + (2:32 @2) + (2:30 @3) 1.09 km (5:07 / km) +4m 5:01 / km
ahr:130 max:140

Strength and Conditioning 43:40 intensity: (2:48 @0) + (32:26 @1) + (7:02 @2) + (1:17 @3) + (7 @4) 0.0 km
ahr:99 max:156

In the gym for the first time this year. Took it easy. Drills to start, bar warm up, back squats, bench press and some core to finish.

Running 5:52 intensity: (1 @0) + (23 @1) + (1:34 @2) + (3:54 @3) 1.24 km (4:44 / km) +2m 4:42 / km
ahr:133 max:140

4 PM

Running 59:08 intensity: (1 @0) + (1:29 @1) + (25:01 @2) + (29:57 @3) + (2:40 @4) 12.68 km (4:40 / km) +173m 4:22 / km
ahr:136 max:166

Sunday Oct 5, 2014 #

12 PM

Running 1:40:46 [2] 18.27 km (5:31 / km) +305m 5:05 / km

Saturday Oct 4, 2014 #

12 PM

Running 29:37 intensity: (8:54 @1) + (15:10 @2) + (4:59 @3) + (34 @4) 4.91 km (6:02 / km) +64m 5:40 / km
ahr:122 max:160

Running race 17:58 intensity: (6 @1) + (4 @2) + (9 @3) + (1:22 @4) + (16:17 @5) 5.89 km (3:03 / km) +59m 2:54 / km
ahr:180 max:192

6 Stage Road Relays, First leg..

Got a bit pinned back at the start and took it pretty comfortable up the first hill. Settled into a group after that and was catching more people than passed me for the most part. A couple of people came storming past on the decent but I saved my legs and got them on the last uphill. Felt good, just not quite sharp. Nice place to start winter training from and got a new Jonny Malley 5k PB from the first 5k.

Running 33:12 intensity: (6:55 @1) + (24:54 @2) + (1:23 @3) 5.46 km (6:05 / km) +83m 5:39 / km
ahr:119 max:138

Friday Oct 3, 2014 #

6 PM

Running 1:06:33 intensity: (2:19 @1) + (48:37 @2) + (15:37 @3) 13.24 km (5:02 / km) +173m 4:43 / km
ahr:129 max:145

Thursday Oct 2, 2014 #

6 PM

Running 48:07 [2] 10.64 km (4:31 / km) +40m 4:26 / km

8 PM

Running 13:33 [1] 2.29 km (5:56 / km) +3m 5:53 / km

Wednesday Oct 1, 2014 #

9 AM

Running 28:24 [2] 5.16 km (5:30 / km) +9m 5:27 / km

5 PM

Running 40:04 [2] 8.97 km (4:28 / km) +103m 4:13 / km

6 PM

Strength and Conditioning 24:43 [2]

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