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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Kris

In the 7 days ending Jun 18, 2017:

activity # timemileskm+mload
  Cross training5 4:25:1143.4
  Running8 3:06:25 22.07(8:27) 35.52(5:15) 28933.2
  Cycling2 1:50:0122.3
  Strength and Conditioning8 1:31:009.1
  Total12 10:52:37 22.07 35.52 289107.9

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MoTuWeThFrSaSu

Sunday Jun 18, 2017 #

9 AM

Running 12:12 intensity: (4:06 @1) + (8:06 @2) 2.38 km (5:07 / km) +26m 4:51 / km
ahr:115 max:126

Running 21:13 intensity: (20 @1) + (2:05 @2) + (16:01 @3) + (2:47 @4) 5.12 km (4:08 / km) +30m 4:01 / km
ahr:144 max:161

While Anwen was doing her sportive, I visited Poo Boy in Edinburgh and did some slow sprint orienteering.. calf fine but I think I'll have a day off running tomorrow anyway..

Running 14:30 intensity: (6:17 @1) + (8:08 @2) + (5 @3) 2.14 km (6:47 / km)
ahr:115 max:143

Strength and Conditioning 5:00 [1]

4 PM

Cross training 1:00:00 intensity: (16:07 @1) + (43:43 @2) + (10 @3)
ahr:119 max:137

Running 5:21 intensity: (2:35 @1) + (2:46 @2) 1.05 km (5:06 / km) +17m 4:42 / km
ahr:114 max:133

Strength and Conditioning 10:00 [1]

Saturday Jun 17, 2017 #

12 PM

Running 12:00 intensity: (4:03 @1) + (7:16 @2) + (41 @3) 2.66 km (4:31 / km) +21m 4:21 / km
ahr:118 max:140

Cycling 1:00:01 intensity: (19:17 @1) + (11:25 @2) + (22:58 @3) + (6:21 @4)
ahr:128 max:167

Spin class in the gym. Worked hard and was very sweaty..

Running 26:44 intensity: (1:06 @1) + (25:38 @2) 5.22 km (5:07 / km) +38m 4:57 / km
ahr:124 max:134

Calf threatening a bit but never materialised into anything more.
2 PM

Strength and Conditioning 20:00 [1]

Friday Jun 16, 2017 #

7 AM

Running 27:38 intensity: (17:41 @1) + (9:47 @2) + (10 @3) 3.09 km (8:57 / km) +25m 8:37 / km
ahr:108 max:137

Jog and then drills.
6 PM

Running 13:00 intensity: (9:27 @1) + (2:40 @2) + (17 @3) + (36 @4) 2.7 km (4:48 / km) +22m 4:37 / km
ahr:111 max:157

Cross training 30:00 intensity: (29:29 @1) + (31 @2)
ahr:107 max:116

Running 18:31 intensity: (6:28 @1) + (12:03 @2) 3.85 km (4:48 / km) +39m 4:34 / km
ahr:115 max:129

7 PM

Strength and Conditioning 10:00 [1]

Thursday Jun 15, 2017 #

5 PM

Running 14:06 intensity: (9:41 @1) + (4:25 @2) 3.01 km (4:41 / km) +21m 4:32 / km
ahr:108 max:126

Cycling 50:00 intensity: (29:29 @1) + (17:34 @2) + (2:57 @3)
ahr:110 max:152

Swapped to the spin bike today which made things easier.
5 x 4 mins (2 mins)
7 PM

Running 11:10 intensity: (3:34 @1) + (7:14 @2) + (22 @3) 2.25 km (4:58 / km) +33m 4:37 / km
ahr:119 max:136

Strength and Conditioning 20:00 [1]

Wednesday Jun 14, 2017 #

5 PM

Cross training 50:00 intensity: (47:40 @1) + (2:20 @2)
ahr:104 max:119

Grind today, the legs were tired.

Strength and Conditioning 10:00 [1]
ahr:70 max:94

Running 10:00 intensity: (7:03 @1) + (2:57 @2) 2.05 km (4:53 / km) +18m 4:41 / km
ahr:111 max:121

Calf fine, both a bit tight. Could still feel the knot but there wasn't any pain.

Tuesday Jun 13, 2017 #

5 PM

Cross training 1:05:11 intensity: (21:09 @1) + (15:46 @2) + (26:26 @3) + (1:50 @4)
ahr:128 max:160

6 mins (3 mins), 5 x 1 min (1 min), 6 mins (3 mins), 5 x 1 min (1 min), 6 mins (3 mins)

Strength and Conditioning 6:00 [1]
ahr:83 max:107

Monday Jun 12, 2017 #

6 PM

Cross training 1:00:00 intensity: (16:21 @1) + (43:39 @2)
ahr:116 max:128

Gyms are boring but I do love people watching. Calf feeling worlds better. Just need to sort any underlying issues.
C • Getting out of spikes won't harm! 3

Strength and Conditioning 10:00 [1]
ahr:77 max:103

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