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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Kris

In the 7 days ending Nov 20, 2016:

activity # timemileskm+mload
  Running8 10:04:50 76.68(7:53) 123.4(4:54) 1167150.1
  Orienteering1 28:53 3.63(7:57) 5.85(4:56) 13315.7
  Strength and Conditioning1 5:000.5
  Total9 10:38:43 80.31 129.25 1300166.3

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MoTuWeThFrSaSu

Sunday Nov 20, 2016 #

11 AM

Running 2:04:12 intensity: (31:11 @1) + (1:16:45 @2) + (16:16 @3) 22.1 km (5:37 / km) +484m 5:04 / km
ahr:121 max:153

Into Rivelin up to the headstone and back with a nice group. I was pretty disappointed to not run the standard Rivelin route but we have grown apart and sadly the hour of running she provides no longer satisfies my desires.

Saturday Nov 19, 2016 #

11 AM

Running 5:39 intensity: (1:03 @1) + (3:51 @2) + (45 @3) 0.93 km (6:04 / km) +16m 5:35 / km
ahr:123 max:139

Orienteering 8:28 intensity: (30 @1) + (4 @2) + (1:09 @3) + (5:43 @4) + (1:02 @5) 1.81 km (4:40 / km) +33m 4:17 / km
ahr:160 max:178

Spook relays with Anwen. Nice and fun.

Orienteering 8:46 intensity: (2 @1) + (5 @2) + (2:17 @3) + (6:07 @4) + (15 @5) 1.8 km (4:53 / km) +15m 4:41 / km
ahr:158 max:177

Orienteering 11:39 intensity: (39 @2) + (1:41 @3) + (9:19 @4) 2.24 km (5:12 / km) +85m 4:22 / km
ahr:112 max:174

Running 45:05 intensity: (4:43 @1) + (15:53 @2) + (12:54 @3) + (11:35 @4) 9.33 km (4:50 / km) +172m 4:26 / km
ahr:136 max:163

Run back into town with Will. Went up heroes for nostalgia's sake.

Friday Nov 18, 2016 #

6 AM

Running 35:23 intensity: (3:33 @1) + (9:45 @2) + (7:50 @3) + (14:15 @4) 7.12 km (4:58 / km) +76m 4:43 / km
ahr:142 max:164

Thursday Nov 17, 2016 #

5 PM

Running 1:47:26 intensity: (2:06 @1) + (52:47 @2) + (40:37 @3) + (11:56 @4) 25.0 km (4:18 / km) +128m 4:11 / km
ahr:137 max:168

Inc. 9 x 1km easy/1 km steady to keep things interesting and 4 x 5 lamppost sprint's on the bridge
7 PM

Strength and Conditioning 5:00 [1]

Wednesday Nov 16, 2016 #

5 PM

Running 1:24:01 intensity: (12:35 @1) + (1:10:25 @2) + (1:01 @3) 17.53 km (4:48 / km) +50m 4:44 / km
ahr:118 max:140

Running 7:10 intensity: (1:02 @1) + (6:08 @2) 1.3 km (5:32 / km) +32m 4:56 / km
ahr:118 max:130

Tuesday Nov 15, 2016 #

4 PM

Running 5:43 [1] 1.27 km (4:30 / km) +14m 4:16 / km
ahr:72 max:72

Running 37:54 intensity: (12:30 @1) + (19:17 @2) + (4:46 @3) + (1:21 @4) 6.8 km (5:34 / km) +102m 5:11 / km
ahr:119 max:160

Running 40:22 intensity: (5:45 @1) + (5:01 @2) + (3:44 @3) + (18:49 @4) + (7:03 @5) 9.89 km (4:05 / km)
ahr:153 max:181

2 mile (3 mins), 6 x 600 (90s), (3mins) 1 mile.

Felt good tonight and the pace came without having to dig any great depths.

9.52, 1.42, 1.44, 1.43, 1.43, 1.44, 1.41, 4.50
7 PM

Running 24:03 intensity: (5:32 @1) + (17:29 @2) + (1:02 @3) 4.68 km (5:08 / km) +34m 4:58 / km
ahr:121 max:142

Monday Nov 14, 2016 #

5 PM

Running 1:20:57 [2] 16.26 km (4:59 / km) +26m 4:56 / km

Roadworks messing with the buses so this week could be faffy.

Running 6:55 [2] 1.19 km (5:48 / km) +34m 5:05 / km

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