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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Kris

In the 7 days ending Nov 18:

activity # timemileskm+mload
  Running11 10:40:56 88.46(7:15) 142.35(4:30) 1227151.2
  Strength and Conditioning1 30:003.0
  Total11 11:10:56 88.46 142.35 1227154.2

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MoTuWeThFrSaSu

Sunday Nov 18 #

8 AM

Running 1:55:41 intensity: (28:56 @1) + (1:14:27 @2) + (12:18 @3) 26.8 km (4:19 / km) +319m 4:04 / km
ahr:121 max:144

Nice run with Hawks out from Camperdown. Taken on some new roads..

Saturday Nov 17 #

8 AM

Running 28:14 intensity: (12:09 @1) + (16:05 @2) 6.22 km (4:32 / km) +61m 4:19 / km
ahr:115 max:129

1 PM

Running 35:51 intensity: (14:55 @1) + (15:47 @2) + (5:09 @3) 6.13 km (5:51 / km) +117m 5:20 / km
ahr:118 max:154

Running race 29:23 intensity: (16 @1) + (2 @2) + (4 @3) + (12:08 @4) + (16:53 @5) 9.36 km (3:08 / km) +190m 2:51 / km
ahr:174 max:179

Braids XC -1st.
Went hard from the beginning and felt good. Slowed a bit on the second hill but got going again once I was over the top.

Laps of 14:29 and 14.54.

Running 24:39 intensity: (14:20 @1) + (10:19 @2) 4.75 km (5:11 / km) +76m 4:48 / km
ahr:112 max:132

Friday Nov 16 #

7 AM

Running 39:45 intensity: (7:52 @1) + (29:26 @2) + (2:27 @3) 8.79 km (4:31 / km) +82m 4:19 / km
ahr:120 max:145

Thursday Nov 15 #

6 AM

Running 1:20:12 intensity: (6:09 @1) + (1:07:23 @2) + (6:40 @3) 18.06 km (4:27 / km) +52m 4:23 / km
ahr:125 max:143

There are few things in life which are more annoying than running with something in your bag which rattles. 80 minutes of 'click', 'clack', 'click', 'clack'.
5 PM

Running 37:58 intensity: (13:33 @1) + (20:00 @2) + (3:17 @3) + (1:08 @4) 7.97 km (4:46 / km) +41m 4:39 / km
ahr:119 max:165

Wednesday Nov 14 #

6 AM

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

Strength and Conditioning 30:00 [1]

Bar warm up
{Back squat @ 70 x 5, TRX hanging row x 10} x 3
{SL squat L+R @ 40 x 5, Shoulder press @ 15 x 10} x 3
5 PM

Running 1:29:10 intensity: (1:56 @1) + (51:50 @2) + (35:24 @3) 20.18 km (4:25 / km) +64m 4:21 / km
ahr:132 max:152

You know you've run a route too much when you can run it in the dark without slowing down when your torch battery runs out.

Tuesday Nov 13 #

12 PM

Running 37:55 intensity: (7:39 @1) + (20:45 @2) + (9:31 @3) 8.38 km (4:32 / km) +57m 4:23 / km
ahr:125 max:148

Having my cake (lie in) and eating it (double running) by running at lunch. Unfortunately, there was no actual cake.
5 PM

Running 33:26 intensity: (24:05 @1) + (9:21 @2) 6.5 km (5:09 / km) +39m 5:00 / km
ahr:110 max:131

Running 26:50 intensity: (48 @1) + (4:08 @2) + (3:12 @3) + (9:50 @4) + (8:52 @5) 6.36 km (4:13 / km) +2m 4:13 / km
ahr:160 max:181

~1400, ~500, ~1200, ~500, ~1000, ~500, ~700, ~500 (75-85s)
3.50, 78, 3.13, 79, 2.40, 78, 1.49, 77

Feeling good tonight and moving really well.

Running 18:59 intensity: (9 @1) + (16:22 @2) + (2:28 @3) 3.81 km (4:59 / km) +34m 4:46 / km
ahr:129 max:142

Monday Nov 12 #

7 AM

Running 31:53 intensity: (5:44 @1) + (24:57 @2) + (1:12 @3) 6.95 km (4:35 / km) +72m 4:22 / km
ahr:121 max:140

Feeling fine, had jobs to do in the evening so didn't get out again. Will aim for about 10 hours this week including a session on Tuesday, some strides on Thursday and Braids race on Saturday. Hopefully, I should feel ok on the faster stuff after a few easier few days.

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