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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Kris

In the 7 days ending Apr 9, 2017:

activity # timemileskm+mload
  Running11 9:49:37 76.35(7:43) 122.88(4:48) 1170124.8
  Orienteering1 26:53 4.56(5:53) 7.34(3:40) 4113.4
  Total11 10:16:30 80.92(7:37) 130.22(4:44) 1211138.2

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MoTuWeThFrSaSu

Sunday Apr 9, 2017 #

10 AM

Running 14:30 intensity: (11:30 @1) + (59 @2) + (1:33 @3) + (28 @4) 2.96 km (4:54 / km) +16m 4:47 / km
ahr:105 max:157

Orienteering 7:44 intensity: (29 @1) + (2 @2) + (2:59 @3) + (4:14 @4) 2.1 km (3:41 / km) +14m 3:34 / km
ahr:149 max:162

Rosyth line

Orienteering 11:43 intensity: (1:19 @1) + (24 @2) + (37 @3) + (9:23 @4) 3.08 km (3:48 / km) +11m 3:44 / km
ahr:156 max:171

Rosyth - two short courses

Running 4:14 [1] 0.79 km (5:24 / km)
ahr:103 max:111

Orienteering 7:26 intensity: (13 @1) + (6 @2) + (1:21 @3) + (5:46 @4) 2.16 km (3:26 / km) +17m 3:19 / km
ahr:156 max:167

Rosyth one last course

Running 17:20 intensity: (16:59 @1) + (20 @2) + (1 @3) 3.33 km (5:12 / km) +16m 5:05 / km
ahr:105 max:117

5 PM

Running 40:58 intensity: (19:35 @1) + (21:22 @2) + (1 @3) 8.8 km (4:39 / km) +91m 4:26 / km
ahr:113 max:132

Saturday Apr 8, 2017 #

9 AM

Running 25:50 intensity: (8:01 @1) + (14:25 @2) + (2:34 @3) + (50 @4) 5.11 km (5:03 / km) +37m 4:53 / km
ahr:120 max:157

2 PM

Running 30:29 intensity: (19:04 @1) + (9:19 @2) + (2:06 @3) 5.84 km (5:13 / km) +70m 4:55 / km
ahr:111 max:147

Running race 25:59 intensity: (9 @1) + (6 @2) + (10 @3) + (3:36 @4) + (21:58 @5) 8.59 km (3:02 / km) +101m 2:51 / km
ahr:176 max:183

12 stage - 9th leg.
Team was flying and I went out with a big lead so I knew that a couple more strong legs would give us the win. Tried not to overdo it on the first hill but I think I might have done this anyway. I felt pretty comfortable at the top but struggled on the out and back - which was much more undulating than I remember. Tough work. Still I'm happy with the leg time and 4th fastest long leg. Team won by a mile - this was the year..
C • Nice work 3

Running 27:33 intensity: (20:45 @1) + (6:48 @2) 5.07 km (5:26 / km) +63m 5:07 / km
ahr:110 max:126

Running 3:46 [1] 0.66 km (5:41 / km)

Friday Apr 7, 2017 #

6 AM

Running 1:05:13 intensity: (17:43 @1) + (42:14 @2) + (5:11 @3) + (5 @4) 12.86 km (5:04 / km) +235m 4:39 / km
ahr:119 max:155

Thursday Apr 6, 2017 #

7 AM

Running 41:53 intensity: (22:33 @1) + (9:04 @2) + (35 @3) + (9:41 @4) 8.77 km (4:47 / km) +90m 4:33 / km
ahr:124 max:164

6 PM

Running 51:19 intensity: (9:45 @1) + (36:22 @2) + (2:27 @3) + (2:45 @4) 11.58 km (4:26 / km) +78m 4:17 / km
ahr:122 max:161

Wednesday Apr 5, 2017 #

5 PM

Running 1:26:36 intensity: (1:05:50 @1) + (17:33 @2) + (2:25 @3) + (48 @4) 18.05 km (4:48 / km) +49m 4:44 / km
ahr:111 max:158

Tuesday Apr 4, 2017 #

5 PM

Running 36:51 [2] 6.75 km (5:28 / km) +66m 5:12 / km

Running 24:03 intensity: (14:03 @2) + (10:00 @5) 5.16 km (4:40 / km) +2m 4:39 / km

Mile, 2 x 800, 4 x 400, 2 x 800, Mile [60s/3 mins]

I think tonight was the windiest the track has been whilst I've been here. Certainly the windiest when we've not cut to 300s. It was a bigger effort than normal because of this and when my hamstring started to tighten up on the 400's I decided to cut my losses and not push it. I need to bring the mileage down over the next 10 days to freshen up anyway and I didn't want to empty the tank today.

4.43, 2.17, 2.16, 65, 65, 66

Running 15:29 [3] 2.99 km (5:10 / km) +48m 4:47 / km

Monday Apr 3, 2017 #

7 AM

Running 44:15 intensity: (40:29 @1) + (3:46 @2) 8.86 km (5:00 / km) +98m 4:44 / km
ahr:108 max:120

6 PM

Running 33:19 intensity: (31:44 @1) + (1:35 @2) 6.7 km (4:58 / km) +111m 4:35 / km
ahr:105 max:120

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