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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Kris

In the 7 days ending Jul 12:

activity # timemileskm+mload
  Running8 8:09:54 68.75(7:08) 110.64(4:26) 940114.6
  Cycling1 2:36:4036.3
  Strength and Conditioning3 1:55:5015.8
  Rehab3 45:00
  Orienteering1 15:52 2.35(6:45) 3.78(4:12) 529.5
  Total14 13:43:16 71.1 114.42 992176.2
  [1-5]11 12:58:16

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Sunday Jul 12 #

10 AM

Running 1:40:51 intensity: (25 @1) + (6:12 @2) + (1:32:12 @3) + (2:02 @4) 25.85 km (3:54 / km) +70m 3:51 / km
ahr:145 max:157 shoes: Grey Ride

Tempted by a mountain adventure but thought I should probably be sensible and enjoyed an out and back on the Deeside way instead. Lovely day, beautiful views and easy running. I probably ran a bit fast, but I was feeling good and enjoying myself.
9 PM

Rehab 15:00 [0]

Going to log rehab since I've been doing quite a lot of calf strength work.
3 x {20 calf raises e/s, 20 cockey walk e/s, 20 seated soleus e/s (30 kg)}

Saturday Jul 11 #

10 AM

Running 1:00:00 intensity: (45:42 @1) + (10:18 @2) + (3:43 @3) + (17 @4) 10.21 km (5:52 / km) +294m 5:08 / km
ahr:109 max:155 shoes: Grey Ride

Nice run with Anwen around the Balmoral cairns. We found eight, apparently there are eleven. Definitely should have brought an orienteering map - lovely forest.

2 PM

Cycling 2:36:40 intensity: (39:01 @1) + (1:09:19 @2) + (34:59 @3) + (13:21 @4)
ahr:126 max:167

68.7 km 1345 m
Nice ride towards Balmoral and then over toward Tomintoul. Some big climbs today - I was very concerned I wouldn't make it up a couple of them..

Friday Jul 10 #

11 AM

Strength and Conditioning 41:00 intensity: (16:15 @1) + (20:49 @2) + (3:56 @3)
ahr:117 max:143

Warm up (5 x Inch worms, 10 x Hip openers, 10 x BW squat, 2 x T-spine lunge, 2 x Crucifix, 10 x Band passovers, 15 x Calf raises e/s)

3 x 10 e/s Band toe walks
3 x 10 Band pull through

3 x 8 Deadlift (32 kg)
3 x 40 Double leg hops

3 x 8 Seated shoulder press (12 kg)

3 x 8 e/s Lunge (32 kg)

3 x 8 Supported knee tuck
3 x 20 s V sit
4 PM

Running 10:00 intensity: (2:08 @1) + (6:07 @2) + (1:45 @3) 2.18 km (4:35 / km) +40m 4:12 / km
ahr:121 max:141 shoes: Black Scott

Orienteering 15:52 intensity: (22 @1) + (16 @2) + (1:45 @3) + (11:30 @4) + (1:59 @5) 3.78 km (4:12 / km) +52m 3:55 / km
ahr:164 max:179 shoes: Black Scott

Ballater sprint from Scottish Six Days 2017 - I made a couple of mistakes in the woodland but the orienteering took my mind off the hard work. ~15 seconds down on Spongey's time from the day (he also made a big mistake in the woodland.

Running 16:00 intensity: (6 @1) + (10 @2) + (4:00 @3) + (5:41 @4) + (6:03 @5) 4.77 km (3:21 / km)
ahr:165 max:181 shoes: Black Scott

A couple of minutes of recovery and jog over to the Deeside way then 4, 3, 2, 1 min hard (2 minute jog). Felt easier than last Tuesday when I did a similar session.

Running 25:27 intensity: (17:33 @2) + (7:54 @3) 5.47 km (4:39 / km) +26m 4:33 / km
ahr:132 max:152 shoes: Black Scott

9 PM

Rehab 15:00 [0]

Calf rehab:
4 x {15 calf raises e/s, cockey walk e/s, bent leg calf raise}

Thursday Jul 9 #

8 AM

Running 49:38 intensity: (4:51 @1) + (17:35 @2) + (27:12 @3) 11.76 km (4:13 / km) +88m 4:04 / km
ahr:132 max:152 shoes: Black Duo

Left a bit late and in a rush to get back in time for work. In the door at 8:52, showered, breakfast and at my desk by 9.00 - peak efficiency.
5 PM

Running 41:12 intensity: (18:40 @1) + (22:32 @2) 8.81 km (4:40 / km) +120m 4:23 / km
ahr:114 max:133 shoes: Black/Blue Ride

Wednesday Jul 8 #

1 PM

Running 1:11:49 intensity: (3:40 @1) + (39:37 @2) + (28:32 @3) 16.89 km (4:15 / km) +169m 4:03 / km
ahr:131 max:153 shoes: Green More

Everything feeling good.
5 PM

Strength and Conditioning 30:30 intensity: (17:27 @1) + (13:03 @2)
ahr:112 max:131

Warm up (5 x Inch worms, 10 x Hip openers, 10 x BW squat, 2 x T-spine lunge, 2 x Crucifix, 10 x Band passovers, 15 x Calf raises e/s)

3 x 10 e/s Cha cha's
3 x 5 Squat and press (12 kg)

3 x 6 e/s Lunge
3 x 8 e/s Seated shoulder press (12 kg)

3 x 8 Hollow rock knee to elbow
3 x 10 e/s Banded woodchop

Tuesday Jul 7 #

6 AM

Running 56:47 intensity: (8:56 @1) + (33:21 @2) + (14:30 @3) 12.15 km (4:40 / km) +89m 4:30 / km
ahr:127 max:150 shoes: Black Ride

Planning on doing a session on Friday (hopefully with some orienteering) so stuck to easy running today.
5 PM

Rehab 15:00 [0]

3 x {20 calf raises e/s, 20 cockey walk e/s, 20 seated soleus e/s (30 kg)}

Monday Jul 6 #

4 PM

Strength and Conditioning 44:20 [1]
ahr:79 max:113

Warm up (5 x Inch worms, 10 x Hip openers, 10 x BW squat, 2 x T-spine lunge, 2 x Crucifix, 10 x Band passovers, 15 x Calf raises e/s)

3 x 10 e/s Cha cha's
3 x 5 Squat and press (12 kg)

3 x 8 Back squat (32 kg)

3 x 10 Supported T row
3 x 10 Band frontal raise

3 x 8 Supported hamstring curl

3 x 8 Supported knee tuck
3 x 8 e/s Banded woodchop

Running 58:10 intensity: (9:14 @1) + (48:56 @2) 12.54 km (4:38 / km) +45m 4:33 / km
ahr:118 max:133 shoes: Black Ride

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