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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Kris

In the 7 days ending Jun 29, 2014:

activity # timemileskm+mload
  Running6 5:36:09 39.6(8:29) 63.74(5:16) 108393.9
  Orienteering1 19:44 2.81(7:01) 4.53(4:22) 8312.2
  Strength and Conditioning1 7:30 0.22(34:23) 0.35(21:22) 10.8
  Total6 6:03:23 42.63(8:31) 68.61(5:18) 1167106.9
  [1-5]6 6:03:16

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MoTuWeThFrSaSu

Sunday Jun 29, 2014 #

3 PM

Running 1:00:44 [2] 11.5 km (5:17 / km) +200m 4:52 / km

Saturday Jun 28, 2014 #

4 PM

Running 54:04 intensity: (4:14 @1) + (19:45 @2) + (11:38 @3) + (9:36 @4) + (8:51 @5) 10.56 km (5:07 / km) +134m 4:49 / km
ahr:144 max:184

Thursday Jun 26, 2014 #

4 PM

Running 26:32 intensity: (50 @1) + (18:36 @2) + (7:03 @3) + (3 @4) 4.55 km (5:50 / km) +92m 5:18 / km
ahr:129 max:155

Orienteering 19:44 intensity: (6 @1) + (2:03 @2) + (2:31 @3) + (10:11 @4) + (4:53 @5) 4.53 km (4:22 / km) +83m 4:00 / km
ahr:163 max:181

Three short sprint loops in west cross. Feeling much better today, actually felt like I could push hard on the orienteering and in parts this was a completely new area for me. The big issue is getting confidence back before next Saturday.

Running 27:54 intensity: (1 @0) + (19:15 @2) + (8:03 @3) + (35 @4) 4.66 km (5:59 / km) +121m 5:18 / km
ahr:132 max:163

Wednesday Jun 25, 2014 #

4 PM

Running 1:02:44 intensity: (4 @0) + (5:06 @1) + (49:16 @2) + (8:18 @3) 11.67 km (5:23 / km) +230m 4:54 / km
ahr:125 max:148

Tuesday Jun 24, 2014 #

3 PM

Running 15:15 intensity: (13 @1) + (9:33 @2) + (5:29 @3) 2.96 km (5:09 / km) +21m 4:58 / km
ahr:129 max:146

Strength and Conditioning 7:30 intensity: (7:16 @1) + (14 @2) 0.35 km (21:22 / km) +1m 21:04 / km
ahr:103 max:117

Some drills, generally fine but bum flicks (or whatever they are called) hurt the knee a bit.

Running 46:03 intensity: (2 @0) + (6 @1) + (10:33 @2) + (17:43 @3) + (10:58 @4) + (6:41 @5) 9.19 km (5:01 / km) +153m 4:37 / km
ahr:150 max:179

Session of truth, 10 minutes tempo around singleton park and then three ~500m courses in the uni. First hard session back and just to see how everything responded. Tempo felt slow, couldn't get the heart rate up on the flat or down, felt like my legs were slow but probably to be expected. Noticed my slowness less on the orienteering, probably because I wasn't thinking about it and the knee was fine.

Monday Jun 23, 2014 #

1 PM

Running 42:53 intensity: (3:00 @1) + (26:19 @2) + (13:34 @3) 8.65 km (4:57 / km) +132m 4:36 / km
ahr:132 max:149

Easy to rest the knee.

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