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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Kris

In the 7 days ending Apr 23:

activity # timemileskm+m
  Running10 10:02:57 75.16(8:01) 120.96(4:59) 1047
  Orienteering2 1:01:06 8.84(6:55) 14.23(4:18) 223
  Total10 11:04:03 84.0(7:54) 135.19(4:55) 1271

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MoTuWeThFrSaSu

Sunday Apr 23 #

8 AM

Running 43:23 [2] 8.81 km (4:55 / km) +91m 4:41 / km

12 PM

Running 8:05 intensity: (1:43 @1) + (6 @2) + (5:11 @3) + (1:05 @4) 1.89 km (4:17 / km)
ahr:136 max:161

Running 26:39 intensity: (7:10 @1) + (8:59 @2) + (6:23 @3) + (4:07 @4) 5.66 km (4:42 / km) +4m 4:42 / km
ahr:129 max:171

On my way to Muirton..
1k - 2.58
4 x 200 (90s) - 31,31,30,31

Orienteering 18:42 intensity: (56 @1) + (1:28 @2) + (15:13 @3) + (1:05 @4) 4.74 km (3:57 / km) +3m 3:56 / km
ahr:146 max:157

Met Shminty for some sprint orienteering but had to be antisocial and rush through so I could meet Anwen for a lift home. Running with a bumbag of stuff for all of this apart from the 200s..

Running 16:56 intensity: (2:04 @1) + (14:52 @2) 3.61 km (4:42 / km) +5m 4:40 / km
ahr:118 max:134

Orienteering 6:09 intensity: (18 @1) + (1:32 @2) + (4:19 @3) 1.24 km (4:58 / km) +4m 4:54 / km
ahr:135 max:144

Orienteering 7:24 intensity: (19 @1) + (6:03 @2) + (1:02 @3) 1.43 km (5:11 / km) +5m 5:05 / km
ahr:130 max:144

Saturday Apr 22 #

5 PM

Running 1:44:10 intensity: (44:22 @1) + (45:53 @2) + (2:43 @3) + (11:12 @4) 22.49 km (4:38 / km) +136m 4:30 / km
ahr:121 max:164

Friday Apr 21 #

4 PM

Running 1:20:21 intensity: (59:51 @1) + (20:00 @2) + (30 @3) 14.92 km (5:23 / km) +147m 5:08 / km
ahr:110 max:138

Running 6:34 intensity: (3:25 @1) + (3:09 @2) 1.05 km (6:15 / km) +22m 5:40 / km
ahr:110 max:124

Thursday Apr 20 #

7 AM

Running 31:40 intensity: (18:46 @1) + (3:40 @2) + (1:43 @3) + (7:31 @4) 6.64 km (4:46 / km) +81m 4:30 / km
ahr:119 max:163

6 PM

Running 24:58 intensity: (11:56 @1) + (10:40 @2) + (1:45 @3) + (37 @4) 4.62 km (5:24 / km) +62m 5:04 / km
ahr:114 max:171

Running 25:57 intensity: (4:50 @2) + (2:25 @3) + (11:08 @4) + (7:34 @5) 7.36 km (3:32 / km) +3m 3:31 / km
ahr:140 max:174

3k (90s), 4 x 1k (60s)

Legs still a bit tired and track just as windy as always but got through it.

8.41,
2.54,55,55,54

Running 20:28 intensity: (15:23 @1) + (5:05 @2) 3.7 km (5:32 / km) +33m 5:18 / km
ahr:109 max:123

Wednesday Apr 19 #

7 AM

Running 44:58 [2] 8.79 km (5:07 / km) +90m 4:52 / km

6 PM

Running 1:11:39 [2] 14.05 km (5:06 / km) +225m 4:43 / km

Tuesday Apr 18 #

4 PM

Running 1:01:50 intensity: (1:00:10 @1) + (55 @2) + (45 @3) 11.99 km (5:09 / km) +27m 5:06 / km
ahr:105 max:150

Zero effort

Monday Apr 17 #

10 AM

Running 24:18 intensity: (7:13 @1) + (2:47 @2) + (11:40 @3) + (2:38 @4) 3.68 km (6:36 / km) +63m 6:05 / km
ahr:128 max:160

Orienteering 28:51 intensity: (3:38 @1) + (3:05 @2) + (9:05 @3) + (13:03 @4) 6.83 km (4:14 / km) +211m 3:40 / km
ahr:145 max:170

JK relay - glory leg.
Perfectly set up by Shminty and GG.

Running 11:01 intensity: (9:06 @1) + (1:55 @2) 1.71 km (6:27 / km) +60m 5:29 / km
ahr:110 max:122

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