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Training Log Archive: Kris

In the 7 days ending Dec 18, 2016:

activity # timemileskm+m
  Running8 10:19:19 75.68(8:11) 121.79(5:05) 1305
  Orienteering3 1:24:01 8.56(9:49) 13.78(6:06) 296
  Strength and Conditioning1 10:00
  Total9 11:53:20 84.24 135.57 1601

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MoTuWeThFrSaSu

Sunday Dec 18, 2016 #

10 AM

Running 1:17:33 intensity: (15:10 @1) + (37:33 @2) + (24:50 @3) 11.63 km (6:40 / km) +530m 5:26 / km
ahr:127 max:153

Orienteering 23:54 intensity: (1:17 @1) + (7:45 @2) + (14:52 @3) 3.44 km (6:57 / km) +90m 6:09 / km
ahr:136 max:152

Running 39:47 intensity: (18:37 @1) + (21:10 @2) 6.91 km (5:45 / km) +155m 5:11 / km
ahr:115 max:134

Saturday Dec 17, 2016 #

10 AM

Running 22:26 [2] 4.51 km (4:59 / km) +44m 4:45 / km

Orienteering 35:34 [4] 6.43 km (5:32 / km) +109m 5:06 / km

Achlean. Getting pushed around by the terrain but good fun.

Running 12:45 [2] 2.23 km (5:42 / km) +22m 5:26 / km

1 PM

Running 8:00 [2] 1.21 km (6:38 / km)

Orienteering 24:33 [4] 3.9 km (6:17 / km) +97m 5:36 / km

Uath Lochan peg relay. Great fun.

Running 11:29 [2] 1.41 km (8:07 / km) +18m 7:39 / km

Friday Dec 16, 2016 #

4 PM

Running 37:22 intensity: (1:27 @1) + (31:30 @2) + (3:33 @3) + (52 @4) 8.12 km (4:36 / km) +2m 4:36 / km
ahr:126 max:164

Thursday Dec 15, 2016 #

5 PM

Running 1:50:31 intensity: (1:00:00 @2) + (30:31 @3) + (20:00 @4) 25.92 km (4:16 / km) +118m 4:10 / km

Inc. 6 x 2km (1km) relaxed tempo.
7.37, 7.20, 7.18, 7.09, 6.58, 7.00

Wednesday Dec 14, 2016 #

5 PM

Running 1:30:59 intensity: (13:23 @1) + (1:15:46 @2) + (1:50 @3) 17.72 km (5:08 / km) +140m 4:56 / km
ahr:118 max:147

Tuesday Dec 13, 2016 #

4 PM

Running 3:16 [1] 0.79 km (4:08 / km)

Running 9:59 intensity: (1:50 @1) + (7:34 @2) + (35 @3) 1.91 km (5:14 / km) +36m 4:47 / km
ahr:118 max:138

Running 39:45 intensity: (8:49 @1) + (30:00 @2) + (54 @3) + (2 @4) 7.66 km (5:11 / km) +70m 4:58 / km
ahr:120 max:155

Running 42:55 intensity: (7:16 @1) + (5:07 @2) + (4:29 @3) + (14:04 @4) + (11:59 @5) 8.85 km (4:51 / km)
ahr:153 max:187

1 mile (3 mins), 4 x 400m (1 min)(3 mins), 1 mile (3 mins), 4 x 400m (1 min)(3 mins), 1 mile

4.47,
65, 66, 66, 65,
4.42,
65, 66, 65, 64,
4.38

Effort level up a notch from last week but legs turning over well.

Running 14:49 intensity: (2:19 @1) + (9:43 @2) + (2:47 @3) 2.85 km (5:12 / km) +35m 4:54 / km
ahr:122 max:142

Monday Dec 12, 2016 #

5 PM

Running 1:31:09 intensity: (12:10 @1) + (1:18:20 @2) + (39 @3) 18.97 km (4:48 / km) +111m 4:40 / km
ahr:118 max:143

Running 6:34 intensity: (2:44 @1) + (3:23 @2) + (27 @3) 1.1 km (5:59 / km) +25m 5:22 / km
ahr:117 max:138

7 PM

Strength and Conditioning 10:00 [1]

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