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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Kris

In the 7 days ending Mar 22, 2015:

activity # timemileskm+mload
  Running13 8:34:04 60.26(8:32) 96.98(5:18) 818118.5
  Orienteering6 1:36:29 14.34(6:44) 23.08(4:11) 5746.3
  Total14 10:10:33 74.6(8:11) 120.06(5:05) 875164.8

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MoTuWeThFrSaSu

Sunday Mar 22, 2015 #

9 AM

Running 13:01 intensity: (8:46 @1) + (3:01 @2) + (1:02 @3) + (12 @4) 1.49 km (8:43 / km) +2m 8:40 / km
ahr:101 max:140

Orienteering 17:45 intensity: (49 @1) + (1:26 @2) + (6:59 @3) + (7:48 @4) + (43 @5) 4.43 km (4:01 / km)
ahr:144 max:164

10 AM

Running 9:56 intensity: (49 @1) + (8:02 @2) + (55 @3) + (10 @4) 1.98 km (5:01 / km) +2m 5:00 / km
ahr:122 max:146

Orienteering 3:36 intensity: (13 @1) + (4 @2) + (12 @3) + (2:50 @4) + (17 @5) 0.95 km (3:47 / km) +7m 3:39 / km
ahr:151 max:171

Orienteering 10:46 intensity: (4:21 @1) + (2:02 @2) + (3:01 @3) + (10 @4) + (1:12 @5) 1.84 km (5:51 / km) +4m 5:47 / km
ahr:111 max:160

Running 2:47 intensity: (31 @1) + (1:20 @2) + (56 @3) 0.52 km (5:22 / km)
ahr:128 max:147

2 PM

Running 14:32 intensity: (5:55 @1) + (2:49 @2) + (3:39 @3) + (32 @4) + (1:37 @5) 1.95 km (7:27 / km) +3m 7:23 / km
ahr:111 max:166

Orienteering 10:27 intensity: (14 @1) + (8 @2) + (29 @3) + (9:31 @4) + (5 @5) 2.7 km (3:52 / km) +1m 3:52 / km
ahr:162 max:174

Running 11:43 intensity: (3:32 @1) + (8:11 @2) 1.93 km (6:05 / km) +7m 5:58 / km
ahr:116 max:129

Saturday Mar 21, 2015 #

10 AM

Running 26:24 intensity: (12:31 @1) + (5:30 @2) + (6:25 @3) + (1:58 @4) 2.8 km (9:27 / km) +1m 9:26 / km
ahr:110 max:152

Orienteering 12:02 intensity: (19 @1) + (6 @2) + (11 @3) + (4:50 @4) + (6:36 @5) 3.4 km (3:32 / km) +1m 3:32 / km
ahr:171 max:181

Running 14:01 intensity: (5:01 @1) + (9:00 @2) 2.41 km (5:50 / km)
ahr:116 max:123

1 PM

Running 21:31 intensity: (6:33 @1) + (4:48 @2) + (6:36 @3) + (3:34 @4) 3.22 km (6:41 / km) +1m 6:40 / km
ahr:130 max:167

Orienteering 11:11 intensity: (20 @1) + (4 @2) + (7 @3) + (2:04 @4) + (8:36 @5) 3.26 km (3:26 / km) +3m 3:25 / km
ahr:174 max:187

Running 13:42 intensity: (2:34 @1) + (11:08 @2) 2.37 km (5:47 / km) +4m 5:44 / km
ahr:120 max:130

3 PM

Running 26:02 [2] 5.3 km (4:54 / km) +5m 4:53 / km

Friday Mar 20, 2015 #

9 AM

Running 59:20 [2] 11.67 km (5:05 / km) +169m 4:44 / km

6 PM

Orienteering 30:42 intensity: (49 @1) + (13:57 @2) + (15:27 @3) + (29 @4) 6.49 km (4:44 / km) +41m 4:35 / km
ahr:135 max:158

Thursday Mar 19, 2015 #

4 PM

Running 1:37:42 [2] 19.58 km (4:59 / km) +363m 4:34 / km

Wednesday Mar 18, 2015 #

7 AM

Running 30:13 [2] 5.97 km (5:04 / km) +38m 4:55 / km

4 PM

Running 52:17 [2] 11.63 km (4:30 / km) +92m 4:19 / km

Tuesday Mar 17, 2015 #

11 AM

Running 30:49 [2] 6.6 km (4:40 / km) +44m 4:31 / km

6 PM

Running 10:30 intensity: (2:43 @1) + (49 @2) + (19 @3) + (6:35 @4) + (4 @5) 1.79 km (5:51 / km) +7m 5:44 / km
ahr:144 max:175

Running 1:00:58 intensity: (9:42 @1) + (17:14 @2) + (9:25 @3) + (19:16 @4) + (5:21 @5) 12.2 km (5:00 / km) +78m 4:51 / km
ahr:142 max:182

2k (5.50), 10 mins to get to bottom of hills, 4 x 3 hills jog down recovery, 15 minutes back to track, 2 x 1km (2.53, 2.47), 400 jog between ks. Feeling a bit flat tonight but maybe that was because others running well and pushing the pace. I can't remember ever running a track k faster than 2.50.
7 PM

Running 18:36 intensity: (30 @1) + (16:39 @2) + (1:27 @3) 3.58 km (5:12 / km) +2m 5:11 / km
ahr:126 max:148

Monday Mar 16, 2015 #

Note
(rest day)

A lot of travelling

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