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Training Log Archive: Kris

In the 7 days ending Mar 28:

activity # timemileskm+mload
  Running12 11:37:22 104.84(6:39) 168.72(4:08) 977170.5
  Strength and Conditioning2 1:40:0010.0
  Rehab1 20:002.0
  Total13 13:37:22 104.84 168.72 977182.5

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MoTuWeThFrSaSu

Sunday Mar 28 #

8 AM

Running 31:57 intensity: (9:22 @1) + (14:05 @2) + (7:01 @3) + (1:29 @4) 6.56 km (4:52 / km)
ahr:122 max:161 shoes: Blue Symm

Running 37:03 intensity: (14 @1) + (4 @2) + (17 @3) + (36:28 @4) 12.03 km (3:05 / km) +4m 3:05 / km
ahr:167 max:174 shoes: Black Pro

Pacing at a Scottish Athletics half marathon - 7.5 miles in around 65:00 pace. Tough wind, so hopefully it was a good help to the guys, but I didn't really want to do any more than this.

Running 19:29 intensity: (2:50 @1) + (16:33 @2) + (6 @3) 4.37 km (4:28 / km) +2m 4:27 / km
ahr:121 max:135 shoes: Black Pro

Running 24:11 intensity: (18:26 @1) + (5:45 @2) 4.68 km (5:10 / km) +1m 5:09 / km
ahr:108 max:127 shoes: Blue Symm

Saturday Mar 27 #

10 AM

Running 38:36 intensity: (16:23 @1) + (20:41 @2) + (1:32 @3) 8.31 km (4:39 / km) +78m 4:26 / km
ahr:116 max:140 shoes: Black Duo

4 PM

Rehab 20:00 [1]

3 x 40 bent leg calf raises @ 30 kg
Assorted core

Running 31:52 intensity: (6:42 @1) + (24:49 @2) + (21 @3) 7.15 km (4:27 / km) +61m 4:17 / km
ahr:120 max:137 shoes: Black Duo

Friday Mar 26 #

12 PM

Running 1:00:11 intensity: (53 @1) + (21:32 @2) + (27:31 @3) + (10:09 @4) + (6 @5) 14.71 km (4:05 / km) +98m 3:58 / km
ahr:140 max:175 shoes: Black Run Fast

Easy with 8 x 30 s (90 s). Felt good but way overdressed.
5 PM

Running 50:30 intensity: (12:40 @1) + (37:49 @2) + (1 @3) 11.69 km (4:19 / km) +81m 4:11 / km
ahr:118 max:132 shoes: Blue Symm

Too warm earlier and too cold this morning. Not got dressing right at all today.

Thursday Mar 25 #

7 AM

Running 1:11:03 intensity: (9:15 @1) + (54:13 @2) + (7:35 @3) 16.36 km (4:21 / km) +92m 4:13 / km
ahr:125 max:144 shoes: Blue Symm

5 PM

Running 31:49 intensity: (15:46 @1) + (15:51 @2) + (12 @3) 7.15 km (4:27 / km) +60m 4:16 / km
ahr:113 max:139 shoes: Blue Floatride 2

Took a little bit of effort to get out, but ok once going.

Strength and Conditioning 50:00 [1]
ahr:76 max:136

Warm up: inch worm to press up x 5, hurdle over forward/back x 5 e/s, overhead squat @ 5 kg x 10, lunge with rotation x 2 e/s, band pass overs x 10, band face pull x 10.
Bar warm up (all x 10 @ 15 kg): shrug, rdl, bor, hang pull, clean, front squat, oh press, split squat e/s, front leg calf raise e/s.

4 x (Hip thrust @ 50, 50, 60, 60 x 12, 12, 5, 5)
3 x (Bench press / RDL @ 30, 35, 35 x 12, 8, 8)
3 x 40 bent leg calf raise @ 35

Wednesday Mar 24 #

7 AM

Running 50:51 intensity: (8:52 @1) + (41:00 @2) + (59 @3) 11.72 km (4:20 / km) +78m 4:12 / km
ahr:122 max:139 shoes: Grey Hawk 2

Feeling ok by the end of the run.
5 PM

Running 1:11:49 intensity: (14:49 @1) + (56:57 @2) + (3 @3) 16.9 km (4:15 / km) +186m 4:02 / km
ahr:120 max:135 shoes: Blue Floatride 2

Tuesday Mar 23 #

11 AM

Running 1:09:22 intensity: (4:58 @1) + (15:44 @2) + (22:26 @3) + (26:14 @4) 19.04 km (3:39 / km) +15m 3:38 / km
ahr:144 max:171 shoes: Black Speed

2 x {4 min, 3 min, 2 min (2 min)}, 8 x 1 min (45 s)
Av. 3:02 min/km for the efforts and 3:49 min/km for the recoveries. Very windy today, so not much consistency. Felt pretty flat but the wind won't have helped that. Had 12 x 1 min in the plan but was done with battling the wind after 8.
5 PM

Running 40:28 intensity: (26 @1) + (47 @2) + (27:21 @3) + (11:54 @4) 11.72 km (3:27 / km) +82m 3:20 / km
ahr:149 max:165

Build - looked at the wind direction and picked the easier direction, running into the wind at the start and the end. Middle km's were gradual down and wind behind, so I understandably felt pretty good. This made up a little for feeling flat this morning.

Monday Mar 22 #

12 PM

Running 1:08:11 intensity: (9:41 @1) + (58:30 @2) 16.35 km (4:10 / km) +137m 4:00 / km
ahr:121 max:133 shoes: Blue Floatride 2

Feeling a bit stiff today.
6 PM

Strength and Conditioning 50:00 [1]
ahr:96 max:128

Warm up: inch worm to press up x 5, hurdle over forward/back x 5 e/s, overhead squat @ 5 kg x 10, lunge with rotation x 2 e/s, band pass overs x 10, band face pull x 10.
Bar warm up (all x 10 @ 15 kg): shrug, rdl, bor, hang pull, clean, front squat, oh press, split squat e/s, front leg calf raise e/s.

4 x (Back squat @ 40, 40, 55, 55 x 12, 12, 5, 5 / pogo x 40)
3 x (Split squat e/s / OH press @ 20, 25, 25 x 12, 8, 8)
2 x 50 bent leg calf raise @ 35

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