Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Kris

In the 7 days ending Sep 9:

activity # timemileskm+mload
  Running9 7:54:05 66.73(7:06) 107.39(4:25) 617146.6
  Strength and Conditioning1 25:002.5
  Total9 8:19:05 66.73 107.39 617149.1

«»
2:12
0:00
» now
MoTuWeThFrSaSu

Sunday Sep 9 #

9 AM

Running 27:25 intensity: (4:13 @1) + (18:51 @2) + (1:56 @3) + (2:25 @4) 5.3 km (5:11 / km) +2m 5:10 / km
ahr:126 max:162

Running race 29:56 intensity: (8 @1) + (4 @2) + (12 @3) + (7:16 @4) + (22:16 @5) 10.0 km (3:00 / km) +6m 2:59 / km
ahr:178 max:187

Stirling 10km - 1st.

Ground myself into a bit of a hole last week but cut back a lot and feeling a bit fresher for today. The race started into a bit of wind and I covered a few early surges from various people. After a couple of km I stretched the legs out to see who the main challengers were going to be. Grant Sheldon was the only one to come with and we got a little gap on the rest of the field. As it was just the two of us I decided that it was worth keeping the pressure on. Grant stuck in stubbornly for a long time and I was wondering whether he would ever drop off, but at around 6.5km I got a small gap and the elastic snapped. From here it was just a grind into the finish. From the shape of the course, I was sure we'd have the wind at our backs at the end, but no, from 6-9km was probably the worst wind of the whole race.. Happy to dip under 30 and get the win, which were the two aims the day.

Running 20:29 intensity: (7:34 @1) + (12:54 @2) + (1 @3) 3.99 km (5:08 / km) +2m 5:07 / km
ahr:116 max:126

3 PM

Running 55:03 intensity: (9:05 @1) + (45:24 @2) + (34 @3) 11.94 km (4:37 / km) +81m 4:28 / km
ahr:121 max:139

Today's 29.56 10k means I've run <14.30 and under <30 in 2016, 2017 and 2018. Before 2016, my bests were 15.19 and 31.47. There is an element of not racing as much, certainly before 2015, but I definitely didn't think that I'd make those sort of improvements at the time (and I'm not sure anyone else did either!).

Saturday Sep 8 #

9 AM

Running 11:00 [1] 2.4 km (4:35 / km)

Various pottering about cheering and chatting at Perth parkrun.
5 PM

Running 32:14 intensity: (19:31 @1) + (12:43 @2) 6.7 km (4:49 / km) +68m 4:35 / km
ahr:112 max:124

Friday Sep 7 #

4 PM

Running 1:14:56 intensity: (12:44 @1) + (57:25 @2) + (4:47 @3) 15.0 km (5:00 / km) +137m 4:47 / km
ahr:115 max:150

On the coastal path

Running 7:36 intensity: (1:06 @1) + (6:26 @2) + (4 @3) 1.4 km (5:26 / km) +34m 4:51 / km
ahr:119 max:131

Thursday Sep 6 #

6 AM

Running 1:18:58 intensity: (13:06 @1) + (1:05:52 @2) 18.11 km (4:22 / km) +72m 4:16 / km
ahr:120 max:132

Legs a bit tired, but not too bad once I started running.

Wednesday Sep 5 #

6 AM

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

Strength and Conditioning 25:00 [1]

Bar warm up
{Back squat x 5 @ 65, Hanging row x 10}
{Split squat x 5 R+L @ 30, Push press x 10 @ 20}
5 PM

Running 1:14:00 intensity: (2:19 @1) + (5:11 @2) + (44:36 @3) + (20:45 @4) + (1:09 @5) 20.05 km (3:42 / km) +122m 3:35 / km
ahr:148 max:177

Moderate tempo with a pick up across the bridge.

Tuesday Sep 4 #

Note
(rest day)

Needed to feel a bit less tired.

Monday Sep 3 #

12 PM

Running 51:28 intensity: (49:29 @1) + (1:59 @2) 10.41 km (4:57 / km) +74m 4:46 / km
ahr:107 max:119

I had hoped that I'd be able to get a good volume of training while writing the final stages of my PhD but the last couple of weeks has felt like too much. I've been a bit knackered and not feeling like I'm recovering. I want to be in good shape for the Cardiff half on the 7th of October but the XC season is the bigger priority. So I'm going to ease back on the volume for the next month. I'll focus on getting two faster sessions, two gym sessions and some strides during the week.

« Earlier | Later »