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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Kris

In the 7 days ending Mar 6, 2016:

activity # timemileskm+mload
  Running10 7:18:16 51.57(8:30) 83.0(5:17) 735115.6
  Orienteering7 3:33:45 26.26(8:08) 42.25(5:04) 98982.9
  Total10 10:52:01 77.83(8:23) 125.25(5:12) 1724198.5
  [1-5]10 10:51:53

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MoTuWeThFrSaSu

Sunday Mar 6, 2016 #

9 AM

Running 9:48 intensity: (1:24 @1) + (8:07 @2) + (17 @3) 1.17 km (8:24 / km) +107m 5:45 / km
ahr:121 max:136

Orienteering 19:17 intensity: (20 @1) + (4:52 @2) + (13:32 @3) + (33 @4) 2.96 km (6:31 / km) +88m 5:41 / km
ahr:141 max:159

Orienteering 57:42 intensity: (1:18 @1) + (11:37 @2) + (32:33 @3) + (12:02 @4) + (12 @5) 9.74 km (5:55 / km) +417m 4:53 / km
ahr:144 max:178

Running 10:15 intensity: (2:51 @1) + (4:12 @2) + (1:55 @3) + (1:17 @4) 1.85 km (5:32 / km)
ahr:127 max:165

Saturday Mar 5, 2016 #

11 AM

Orienteering 32:13 intensity: (3:10 @1) + (21:45 @2) + (7:04 @3) + (14 @4) 6.67 km (4:50 / km) +153m 4:20 / km
ahr:125 max:148

Orienteering 9:28 intensity: (28 @1) + (9 @2) + (1:49 @3) + (6:35 @4) + (27 @5) 2.41 km (3:55 / km) +38m 3:38 / km
ahr:157 max:176

Running 5:20 intensity: (1:20 @1) + (3:49 @2) + (11 @3) 0.83 km (6:24 / km) +31m 5:24 / km
ahr:118 max:136

Orienteering 5:20 intensity: (24 @1) + (5 @2) + (36 @3) + (3:32 @4) + (43 @5) 1.44 km (3:42 / km) +18m 3:29 / km
ahr:159 max:184

Orienteering 5:27 intensity: (18 @1) + (7 @2) + (34 @3) + (3:43 @4) + (45 @5) 1.47 km (3:42 / km) +16m 3:31 / km
ahr:161 max:185

Running 6:48 intensity: (2:46 @1) + (4:02 @2) 1.26 km (5:25 / km) +15m 5:06 / km
ahr:114 max:130

1 PM

Running 6:08 [2] 0.91 km (6:45 / km) +57m 5:08 / km

Orienteering 29:37 [3] 4.43 km (6:42 / km) +186m 5:32 / km

Running 8:20 intensity: (35 @2) + (4:13 @3) + (3:32 @4) 1.26 km (6:37 / km) +62m 5:19 / km
ahr:152 max:167

4 PM

Running 6:37 intensity: (46 @1) + (5:51 @2) 0.8 km (8:16 / km) +5m 8:01 / km
ahr:122 max:134

Running 1:50 intensity: (32 @1) + (1:08 @2) + (10 @3) 0.35 km (5:18 / km) +1m 5:13 / km
ahr:133 max:149

Orienteering 11:53 intensity: (1:18 @1) + (4:36 @2) + (7 @3) + (5:52 @4) 3.4 km (3:30 / km) +23m 3:23 / km
ahr:151 max:168

Running 2:41 intensity: (1:17 @2) + (45 @3) + (39 @5) 0.41 km (6:30 / km)
ahr:143 max:180

Running 12:05 intensity: (42 @1) + (8:52 @2) + (2:31 @3) 1.96 km (6:10 / km)
ahr:131 max:147

Friday Mar 4, 2016 #

8 AM

Running 24:31 intensity: (9:10 @1) + (7:55 @2) + (5:22 @3) + (1:22 @4) + (42 @5) 3.71 km (6:37 / km) +25m 6:24 / km
ahr:116 max:160

Orienteering 13:04 intensity: (16 @1) + (13 @2) + (23 @3) + (9:49 @4) + (2:23 @5) 3.29 km (3:59 / km) +15m 3:53 / km
ahr:167 max:178

Running 9:13 intensity: (46 @1) + (8:25 @2) + (2 @3) 1.79 km (5:09 / km) +6m 5:04 / km
ahr:125 max:139

11 AM

Running 9:03 intensity: (59 @1) + (3:53 @2) + (1:25 @3) + (2:46 @4) 1.66 km (5:27 / km) +22m 5:06 / km
ahr:124 max:151

Orienteering 5:54 intensity: (34 @1) + (10 @2) + (5 @3) + (4:28 @4) + (37 @5) 1.32 km (4:28 / km) +3m 4:25 / km
ahr:162 max:177

Orienteering 6:25 intensity: (35 @1) + (3:16 @2) + (1:58 @3) + (36 @4) 1.23 km (5:12 / km) +6m 5:05 / km
ahr:132 max:165

Orienteering 6:12 intensity: (30 @1) + (13 @2) + (33 @3) + (2:38 @4) + (2:18 @5) 1.44 km (4:19 / km) +21m 4:01 / km
ahr:162 max:182

Running 7:17 intensity: (1:52 @1) + (5:14 @2) + (11 @3) 1.07 km (6:48 / km) +44m 5:38 / km
ahr:118 max:142

1 PM

Running 11:07 intensity: (1:04 @1) + (1:08 @2) + (2:33 @3) + (6:22 @4) 2.2 km (5:03 / km) +25m 4:47 / km
ahr:148 max:170

Orienteering 11:13 intensity: (20 @2) + (58 @3) + (4:30 @4) + (5:25 @5) 2.47 km (4:33 / km) +5m 4:30 / km
ahr:171 max:196

Running 15:12 intensity: (2:15 @1) + (4:22 @2) + (7:12 @3) + (1:22 @4) + (1 @5) 2.77 km (5:29 / km) +41m 5:06 / km
ahr:134 max:163

Thursday Mar 3, 2016 #

Note
(rest day)

Wednesday Mar 2, 2016 #

4 PM

Running 1:53:17 intensity: (8 @0) + (1:35 @1) + (36:29 @2) + (1:15:05 @3) 25.12 km (4:31 / km) +141m 4:23 / km
ahr:138 max:168

So the buses are a bit messed up with roadworks in Guardbridge and I thought I'd just run to Leuchars to save faffing today. It did save me time, I arrived in Leuchars 10 seconds before the bus I would have been on. Anyway, good long run and feeling good. I think this is both the fastest I've run with a bag after work and the windiest its ever been on the bridge. I'm a bit surprised it wasn't shut.

Tuesday Mar 1, 2016 #

6 PM

Running 50:00 [2] 8.0 km (6:15 / km) +50m 6:04 / km

Running 35:00 intensity: (17:00 @2) + (9:00 @4) + (9:00 @5) 7.0 km (5:00 / km)

1 mile, 2 x 800, 4 x 400, 1 mile (2.30 [60])
Aim to start easy and get faster as it went on.
5.14, 2.25, 2.27, 68, 66, 67, 66, 4.41
Felt nice and easy until the second half.

Monday Feb 29, 2016 #

5 PM

Running 1:33:44 intensity: (2:18 @1) + (1:22:36 @2) + (4:09 @3) + (4:41 @4) 18.88 km (4:58 / km) +103m 4:50 / km
ahr:126 max:160

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