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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Kris

In the 7 days ending Aug 16, 2020:

activity # timemileskm+mload
  Running12 10:50:29 91.25(7:08) 146.86(4:26) 984147.8
  Strength and Conditioning2 1:30:0012.0
  Rehab3 45:00
  Orienteering3 41:10 3.93(10:28) 6.33(6:30) 618.7
  Total17 13:46:39 95.19 153.19 1045168.5
  [1-5]14 13:01:39

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MoTuWeThFrSaSu

Sunday Aug 16, 2020 #

10 AM

Running 1:08:37 intensity: (13:40 @1) + (52:49 @2) + (2:08 @3) 14.56 km (4:43 / km) +124m 4:31 / km
ahr:121 max:140 shoes: Black Scott

Ran a couple of controls in D&D and then ran across to Aviemore. It's a nice forest but I'm very out of practise.

Orienteering 11:00 intensity: (13 @1) + (1:43 @2) + (9:04 @3) 2.63 km (4:10 / km)
ahr:142 max:150 shoes: Black Scott

Ran a section of sprint orienteering as I passed through Aviemore. Main Street very busy so stopped when the course got there
C • :( 1

Running 25:55 intensity: (4:42 @1) + (21:12 @2) + (1 @3) 5.61 km (4:37 / km) +38m 4:28 / km
ahr:120 max:134 shoes: Black Scott

On to meet Anwen and the car.
8 PM

Rehab 15:00 [0]

Saturday Aug 15, 2020 #

11 AM

Running 15:49 intensity: (2:49 @1) + (11:19 @2) + (1:41 @3) 2.06 km (7:40 / km) +206m 5:07 / km
ahr:124 max:142 shoes: Blue Jawz

Orienteering 20:05 intensity: (9:10 @1) + (4:32 @2) + (6:23 @3) 1.75 km (11:31 / km) +33m 10:32 / km
ahr:122 max:151 shoes: Blue Jawz

Did a few controls then floundered in some bracken.

Running 17:12 intensity: (10:57 @1) + (6:15 @2) 3.08 km (5:35 / km) +39m 5:15 / km
ahr:112 max:127 shoes: Blue Jawz

3 PM

Running 10:27 intensity: (6:20 @1) + (4:07 @2) 1.77 km (5:54 / km) +35m 5:22 / km
ahr:111 max:133

Orienteering 10:05 intensity: (2:00 @1) + (7:56 @2) + (9 @3) 1.95 km (5:11 / km) +28m 4:49 / km
ahr:120 max:136

Short Kingaussie sprint - taking it easy and map not great at times.

Running 11:48 intensity: (1:59 @1) + (4:13 @2) + (5:36 @3) 2.49 km (4:44 / km)
ahr:130 max:148

Friday Aug 14, 2020 #

7 AM

Running 30:53 intensity: (15:47 @1) + (13:23 @2) + (1:35 @3) + (8 @4) 6.36 km (4:51 / km) +58m 4:39 / km
ahr:114 max:156 shoes: Black/Blue Ride

Including 3 strides.
5 PM

Running 1:07:19 intensity: (3:14 @1) + (16:21 @2) + (19:58 @3) + (27:46 @4) 18.6 km (3:37 / km)
ahr:145 max:173 shoes: Black Fast

5 miles progression, 3 miles tempo.
A bit tired but a good controlled effort and felt pretty good one I got going.
9 PM

Rehab 15:00 [0]

Thursday Aug 13, 2020 #

11 AM

Strength and Conditioning 45:00 intensity: (32:39 @1) + (11:48 @2) + (33 @3)
ahr:106 max:139

5 PM

Running 1:10:33 intensity: (8:31 @1) + (1:00:24 @2) + (1:38 @3) 15.91 km (4:26 / km) +157m 4:14 / km
ahr:123 max:137 shoes: Blue Float

Wednesday Aug 12, 2020 #

10 AM

Running 51:43 intensity: (2:33 @1) + (30:39 @2) + (18:31 @3) 11.64 km (4:27 / km) +81m 4:18 / km
ahr:130 max:145 shoes: Grey Ride

Easy morning run - legs pretty tired after yesterday.
5 PM

Running 1:09:48 intensity: (6:52 @1) + (1:02:56 @2) 15.66 km (4:27 / km) +37m 4:24 / km
ahr:121 max:129 shoes: Grey Ride

Shepherding flies around Tentsmuir
8 PM

Rehab 15:00 [0]

Tuesday Aug 11, 2020 #

7 AM

Running 29:50 intensity: (15:18 @1) + (12:09 @2) + (2:04 @3) + (19 @4) 6.17 km (4:50 / km) +46m 4:40 / km
ahr:115 max:157 shoes: Blue Float

Including 3 strides
5 PM

Running 1:20:15 intensity: (11:29 @1) + (19:49 @2) + (10:02 @3) + (37:28 @4) + (1:27 @5) 20.83 km (3:51 / km) +4m 3:51 / km
ahr:143 max:176 shoes: Black/Blue Ride

Big session on the grass: 2 miles (2 mins), 9 x 2 mins (1 min), 2 miles
10.32,
0.65, 0.65, 0.69
0.65, 0.65, 0.72
0.65, 0.65, 0.72
10.33
Picked up the pace on every third 2 min rep but the rest was controlled - legs knackered at the end.

Monday Aug 10, 2020 #

7 AM

Running 48:51 intensity: (26:27 @1) + (22:24 @2) 10.71 km (4:34 / km) +80m 4:24 / km
ahr:112 max:125 shoes: Green More

12 PM

Strength and Conditioning 45:00 intensity: (27:27 @1) + (17:33 @2)
ahr:111 max:134

4 PM

Running 51:29 intensity: (29:48 @1) + (21:41 @2) 11.39 km (4:31 / km) +78m 4:22 / km
ahr:111 max:128 shoes: Green More

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