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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Kris

In the 7 days ending Jul 12, 2015:

activity # timemileskm+mload
  Running10 9:46:15 74.53(7:52) 119.95(4:53) 1119138.9
  Orienteering1 22:11 3.25(6:49) 5.24(4:14) 619.1
  Total10 10:08:26 77.79(7:49) 125.18(4:52) 1180148.0
  [1-5]10 10:08:18

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MoTuWeThFrSaSu

Sunday Jul 12, 2015 #

4 PM

Running 2:04:57 [2] 22.97 km (5:26 / km) +416m 4:59 / km

Saturday Jul 11, 2015 #

8 AM

Running 11:52 intensity: (1:25 @1) + (4:44 @2) + (5:40 @3) + (3 @4) 2.69 km (4:25 / km) +21m 4:15 / km
ahr:130 max:148

Running 15:37 intensity: (11 @1) + (5 @2) + (10 @3) + (6:27 @4) + (8:44 @5) 5.0 km (3:07 / km) +40m 3:00 / km
ahr:174 max:185

Parkrun, pretty satisfied. Not run the course before and its at least as tough as the Endcliffe one, if not a bit more. 90% off road on gravel tracks.

Running 56 intensity: (18 @1) + (38 @2) 0.13 km (7:07 / km)
ahr:115 max:119

Running 15:23 intensity: (3:54 @1) + (11:29 @2) 2.63 km (5:50 / km) +19m 5:38 / km
ahr:118 max:128

3 PM

Running 21:12 intensity: (7:05 @1) + (14:01 @2) + (6 @3) 4.24 km (5:00 / km) +26m 4:51 / km
ahr:116 max:131

Orienteering 8:34 intensity: (7 @1) + (13 @2) + (5:25 @3) + (2:49 @4) 2.04 km (4:12 / km) +13m 4:04 / km
ahr:151 max:159

Series of short course round west cross. Legs knackered by the last one.

Running 1:51 intensity: (28 @1) + (1:23 @2) 0.27 km (6:53 / km) +8m 5:59 / km
ahr:121 max:128

Orienteering 6:47 intensity: (10 @1) + (21 @2) + (4:17 @3) + (1:59 @4) 1.61 km (4:13 / km) +6m 4:08 / km
ahr:149 max:158

Running 1:40 intensity: (47 @1) + (46 @2) + (7 @3) 0.31 km (5:27 / km)
ahr:119 max:148

Orienteering 6:50 intensity: (1 @1) + (24 @2) + (2:38 @3) + (3:47 @4) 1.59 km (4:19 / km) +42m 3:48 / km
ahr:153 max:161

Running 28:48 intensity: (5:03 @1) + (23:09 @2) + (35 @3) + (1 @4) 4.94 km (5:50 / km) +115m 5:13 / km
ahr:117 max:155

Friday Jul 10, 2015 #

9 AM

Running 32:44 [2] 6.23 km (5:15 / km) +72m 4:58 / km

4 PM

Running 58:51 intensity: (15:40 @1) + (41:03 @2) + (2:04 @3) + (4 @4) 11.12 km (5:17 / km) +181m 4:54 / km
ahr:119 max:156

Thursday Jul 9, 2015 #

5 PM

Running 1:20:01 intensity: (2 @0) + (44 @1) + (20:28 @2) + (58:47 @3) 19.96 km (4:00 / km) +128m 3:53 / km
ahr:138 max:152

Wednesday Jul 8, 2015 #

9 AM

Running 1:03:37 intensity: (6 @0) + (12:21 @1) + (51:10 @2) 13.34 km (4:46 / km) +46m 4:41 / km
ahr:118 max:131

7 PM

Running 33:26 [2] 7.04 km (4:45 / km) +39m 4:37 / km

Tuesday Jul 7, 2015 #

6 PM

Running 18:44 [2] 3.09 km (6:04 / km) +4m 6:02 / km

Running 25:17 [4] 5.36 km (4:43 / km) +1m 4:43 / km

12 x 400 (1min)

Felt pretty crap, lots of work the last few days but ground it out and was pretty happy with the times considering.

Running 36:19 [2] 7.62 km (4:46 / km) +3m 4:45 / km

Monday Jul 6, 2015 #

8 AM

Running 15:00 [2] 3.0 km (5:00 / km)

In the lab 0700 until 1830.

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