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Training Log Archive: Kris

In the 7 days ending Aug 19:

activity # timemileskm+mload
  Running9 8:32:29 70.3(7:17) 113.13(4:32) 922139.5
  Strength and Conditioning2 1:05:006.5
  Total10 9:37:29 70.3 113.13 922146.0

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MoTuWeThFrSaSu

Sunday Aug 19 #

9 AM

Running 51:19 intensity: (16:00 @1) + (34:30 @2) + (49 @3) 10.98 km (4:40 / km) +79m 4:31 / km
ahr:116 max:143

Saturday Aug 18 #

2 PM

Running 2:00:52 intensity: (38:26 @1) + (1:20:20 @2) + (2:06 @3) 23.11 km (5:14 / km) +457m 4:46 / km
ahr:118 max:140

Friday Aug 17 #

Strength and Conditioning 35:00 [1]

Bar warm up
{Deadlift x 5 @ 60,70,70, Press ups x 8} x 3
{Split Squat x 5 L + R @ 30, Pull up lowers x 5} x 3
{Single leg deadlift x 10 L + R, Single leg lowers x 10} x 3
6 AM

Running 11:00 [1] 2.1 km (5:14 / km) +20m 5:00 / km

6 PM

Running 59:25 [3] 16.0 km (3:43 / km) +24m 3:41 / km

Thursday Aug 16 #

6 AM

Running 1:17:26 intensity: (7:47 @1) + (59:50 @2) + (9:49 @3) 18.02 km (4:18 / km) +71m 4:13 / km
ahr:124 max:147

Morning Jog. Ran past a burger van after about 4km which made the rest of the run much more difficult.

Wednesday Aug 15 #

6 AM

Running 5:33 [1] 1.07 km (5:13 / km)
ahr:94 max:106

Running 5:39 intensity: (4:56 @1) + (43 @2) 1.06 km (5:19 / km) +19m 4:52 / km
ahr:105 max:122

Strength and Conditioning 30:00 [1]

Back in the gym. The aim is 2 x per week for as long as I can manage - hopefully, all winter.

Bar warm up
{Back squat x 5 @ 40,50,60, Hanging row x 10} x 3
{Step up x 10 @ 20, DB push press x 10 @ 7.5} x 3

Some unenthusiastic core to finish. I think I will add another couple of supersets instead of the longer core circuit because I always struggle to motivate myself to repeat the core once I've gone around the circuit once.
5 PM

Running 1:23:02 intensity: (4:49 @1) + (1:06:17 @2) + (8:33 @3) + (3:23 @4) 19.93 km (4:10 / km) +102m 4:04 / km
ahr:128 max:167

Including 4 strides on the bridge.

Tuesday Aug 14 #

7 AM

Running 40:17 intensity: (20:10 @1) + (20:07 @2) 8.81 km (4:34 / km) +94m 4:21 / km
ahr:114 max:131

Back on it.
5 PM

Running 57:56 intensity: (9:32 @1) + (48:24 @2) 12.06 km (4:48 / km) +56m 4:42 / km
ahr:120 max:134

Monday Aug 13 #

Note
(rest day)

Post WOC break

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