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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Kris

In the 7 days ending Jan 12, 2014:

activity # timemileskm+mload
  Running9 5:32:39 38.6(8:37) 62.13(5:21) 17482.3
  Orienteering3 2:08:19 13.81(9:18) 22.22(5:47) 15474.2
  Cycling1 40:03 4.04(9:55) 6.5(6:10)5.5
  Strength and Conditioning1 37:474.7
  Total9 8:58:48 56.45 90.84 328166.7
  [1-5]9 8:58:31

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MoTuWeThFrSaSu

Sunday Jan 12, 2014 #

5 PM

Running 45:50 intensity: (8 @0) + (4:46 @1) + (29:19 @2) + (11:37 @3) 9.31 km (4:55 / km) +4m 4:55 / km
ahr:129 max:148

Saturday Jan 11, 2014 #

7 AM

Running 55:15 intensity: (40 @1) + (30:29 @2) + (17:14 @3) + (6:43 @4) + (9 @5) 9.93 km (5:34 / km) +40m 5:27 / km
ahr:138 max:180

Friday Jan 10, 2014 #

10 AM

Running 9:40 intensity: (1 @0) + (26 @1) + (25 @2) + (5:56 @3) + (2:33 @4) + (19 @5) 2.01 km (4:49 / km) +6m 4:45 / km
ahr:147 max:178

Strength and Conditioning 37:47 intensity: (5 @0) + (28:48 @1) + (8:06 @2) + (48 @3)
ahr:102 max:149 (injured)

In the Army gym.

Running 10:00 intensity: (1 @1) + (1:30 @2) + (8:26 @3) + (3 @4) 2.03 km (4:56 / km) +3m 4:54 / km
ahr:139 max:156

3 PM

Running 1:03:00 [2] 12.5 km (5:02 / km) +50m 4:56 / km
(injured)

No terrain again today.

Thursday Jan 9, 2014 #

11 AM

Running 10:26 intensity: (22 @1) + (48 @2) + (58 @3) + (7:45 @4) + (33 @5) 1.98 km (5:16 / km) +6m 5:11 / km
ahr:158 max:188

Cycling 40:03 intensity: (25:27 @1) + (14:00 @2) + (36 @3) 6.5 km (6:10 / km)
ahr:112 max:145 (injured)

Cross trainer on Kim's advice

Running 10:59 intensity: (30 @1) + (2:32 @2) + (6:47 @3) + (1:10 @4) 2.03 km (5:25 / km) +3m 5:23 / km
ahr:140 max:172

Wednesday Jan 8, 2014 #

11 AM

Running 59:50 intensity: (5:10 @1) + (53:08 @2) + (1:32 @3) 11.85 km (5:03 / km) +36m 4:58 / km
ahr:125 max:142 (injured)

Crunched my right ankle yesterday, limped a bit, carried on, all fine. Bit sore at dinner time so I put a bit of ice on it. Woke up in the middle of the night very sore. Still very sore in the morning so decided against orienteering, didn't want to risk doing it again. Went for a shuffle, the first 10 minutes were very sore, it wasn't improving so I turned back but by the time I got back it was ok. Carried on, playing it by ear and by around half an hour it was fine so I carried on. Bit sore now but hopefully not done any serious damage.

Tuesday Jan 7, 2014 #

11 AM

Running 19:08 intensity: (4:07 @1) + (5:16 @2) + (6:42 @3) + (3:03 @4) 2.81 km (6:49 / km) +2m 6:48 / km
ahr:133 max:174

Orienteering 6:27 intensity: (33 @1) + (9 @2) + (11 @3) + (3:37 @4) + (1:57 @5) 1.68 km (3:50 / km) +4m 3:47 / km
ahr:165 max:180

Orienteering 8:25 intensity: (36 @1) + (9 @2) + (17 @3) + (3:01 @4) + (4:22 @5) 1.92 km (4:24 / km) +1m 4:23 / km
ahr:167 max:180

Running 8:17 intensity: (1 @0) + (2:52 @1) + (5:24 @2) 1.09 km (7:35 / km)
ahr:116 max:130

Orienteering 11:04 intensity: (1:58 @1) + (4 @2) + (18 @3) + (3:38 @4) + (5:06 @5) 2.43 km (4:34 / km) +4m 4:31 / km
ahr:159 max:181

Running 14:55 intensity: (1:16 @1) + (12:46 @2) + (53 @3) 2.5 km (5:59 / km) +2m 5:57 / km
ahr:125 max:147

6 PM

Running 8:07 intensity: (1 @0) + (36 @1) + (2:23 @2) + (3:15 @3) + (1:52 @4) 1.44 km (5:39 / km) +1m 5:38 / km
ahr:140 max:161

Orienteering 49:00 intensity: (7:01 @1) + (5:11 @2) + (4:29 @3) + (27:47 @4) + (4:32 @5) 7.34 km (6:41 / km) +11m 6:38 / km
ahr:153 max:188

Running 7:36 intensity: (7 @1) + (7:29 @2) 1.19 km (6:22 / km) +3m 6:17 / km
ahr:125 max:132

Monday Jan 6, 2014 #

11 AM

Running 9:36 intensity: (1 @0) + (1:07 @1) + (2:17 @2) + (3:01 @3) + (3:08 @4) + (2 @5) 1.47 km (6:32 / km) +18m 6:09 / km
ahr:140 max:179

Orienteering 41:00 intensity: (12 @1) + (8 @2) + (1:19 @3) + (35:10 @4) + (4:11 @5) 7.0 km (5:52 / km) +123m 5:23 / km
ahr:167 max:183

Orienteering 12:23 intensity: (11 @1) + (1:16 @2) + (2:53 @3) + (8:03 @4) 1.86 km (6:40 / km) +11m 6:28 / km
ahr:153 max:170

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