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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Kris

In the 7 days ending Jul 15:

activity # timemileskm+mload
  Running10 11:41:43 83.78(8:23) 134.83(5:12) 2496137.1
  Orienteering2 52:36 8.11(6:29) 13.06(4:02) 2422.0
  Strength and Conditioning1 10:001.0
  Total11 12:44:19 91.89 147.88 2520160.1

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MoTuWeThFrSaSu

Sunday Jul 15 #

10 AM

Running 17:29 intensity: (12:49 @1) + (3:56 @2) + (44 @3) 3.27 km (5:21 / km) +6m 5:18 / km
ahr:110 max:139

Orienteering 40:57 intensity: (4:13 @1) + (6:46 @2) + (9:39 @3) + (20:19 @4) 10.15 km (4:02 / km)
ahr:146 max:168

Sprint orienteering intervals in Aviemore. Started to get a bit tired towards the end but held it together mostly

Running 33:20 intensity: (2:23 @1) + (30:11 @2) + (46 @3) 7.11 km (4:41 / km) +39m 4:34 / km
ahr:122 max:140

Saturday Jul 14 #

11 AM

Running 3:34:33 intensity: (54:41 @1) + (2:21:02 @2) + (18:50 @3) 30.17 km (7:07 / km) +1625m 5:36 / km
ahr:122 max:146

Ben Macdui and Cairngorm from Loch Morlich. Not done a run much longer than 2 hours for a while so this was a bit of a shock to the system. Went kayaking after.

Friday Jul 13 #

7 AM

Running 39:14 intensity: (1:48 @1) + (23:19 @2) + (9:43 @3) + (4:24 @4) 8.82 km (4:27 / km) +92m 4:14 / km
ahr:132 max:162

6 PM

Running 19:48 intensity: (5:16 @1) + (13:04 @2) + (1:28 @3) 4.29 km (4:37 / km) +87m 4:11 / km
ahr:120 max:146

Orienteering 11:39 intensity: (5 @2) + (5:57 @3) + (5:37 @4) 2.91 km (4:01 / km) +24m 3:51 / km
ahr:153 max:162

Running 31:37 intensity: (3:38 @1) + (27:30 @2) + (29 @3) 7.03 km (4:30 / km) +38m 4:23 / km
ahr:123 max:137

Thursday Jul 12 #

7 AM

Running 33:46 intensity: (20:00 @1) + (13:46 @2) 7.18 km (4:42 / km) +79m 4:27 / km
ahr:73 max:117

6 PM

Running 45:24 intensity: (8:52 @1) + (36:32 @2) 10.16 km (4:28 / km) +70m 4:19 / km
ahr:117 max:132

Wednesday Jul 11 #

7 AM

Strength and Conditioning 10:00 [1]

4 PM

Running 1:26:38 intensity: (29:18 @1) + (51:04 @2) + (6:16 @3) 20.37 km (4:15 / km) +256m 4:00 / km
ahr:110 max:148

Tuesday Jul 10 #

7 AM

Running 41:30 intensity: (25:32 @1) + (15:58 @2) 8.85 km (4:41 / km) +96m 4:27 / km
ahr:112 max:126

5 PM

Running 34:12 intensity: (15:30 @1) + (18:35 @2) + (7 @3) 6.26 km (5:28 / km) +23m 5:22 / km
ahr:113 max:139

Running 42:01 intensity: (10:23 @1) + (9:07 @2) + (15:15 @4) + (7:16 @5) 8.11 km (5:11 / km)
ahr:131 max:178

800, 400, 400, 800, 400, 800, 800, 400, 800, 400, 400, 800
Alternating 1.00 and 2.30 recovery, but sometimes a bit more depending on the group.

2.19, 62, 63, 2.16,
62, 2.14, 2.12, 63,
2.12, 63, 63, 2.12.

Running 19:15 intensity: (1:46 @1) + (17:29 @2) 3.88 km (4:57 / km) +11m 4:53 / km
ahr:122 max:134

Monday Jul 9 #

6 PM

Running 42:56 intensity: (16:01 @1) + (26:55 @2) 9.31 km (4:37 / km) +74m 4:26 / km
ahr:115 max:129

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