Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Kris

In the 29 days ending Feb 29, 2020:

activity # timemileskm+mload
  Running37 37:52:35 314.58(7:13) 506.27(4:29) 3873526.9
  Strength and Conditioning4 1:38:2311.2
  Total38 39:30:58 314.58 506.27 3873538.1

«»
2:22
0:00
» now
SaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSa

Saturday Feb 29, 2020 #

11 AM

Running 2:11:27 intensity: (20:51 @1) + (1:18:20 @2) + (31:14 @3) + (1:02 @4) 21.3 km (6:10 / km) +544m 5:28 / km
ahr:126 max:157 shoes: Black Scott

Long run with the guys. Not feeling too fresh but enjoyed the snow.

Friday Feb 28, 2020 #

11 AM

Running 46:38 intensity: (5:47 @1) + (40:51 @2) 10.44 km (4:28 / km) +81m 4:18 / km
ahr:120 max:134 shoes: Black Hawk

Legs feeling pretty trashed today, especially hamstrings.
5 PM

Running 41:24 intensity: (2:54 @1) + (36:22 @2) + (2:08 @3) 8.67 km (4:46 / km) +126m 4:27 / km
ahr:124 max:139 shoes: White Hawk 2

A little jog once we'd got up to Newtonmore.

Thursday Feb 27, 2020 #

6 AM

Running 1:21:14 intensity: (9:55 @1) + (1:07:04 @2) + (4:15 @3) 18.39 km (4:25 / km) +64m 4:21 / km
ahr:124 max:140 shoes: Blue Ride

Cold, but clear and calm. A nice morning for it.
6 PM

Running 17:33 intensity: (7:59 @1) + (9:34 @2) 2.52 km (6:57 / km)
ahr:111 max:131 shoes: Blue Ride

Running 22:10 intensity: (10:00 @2) + (5:20 @3) + (6:50 @4) 5.33 km (4:09 / km) +3m 4:09 / km
ahr:125 max:167 shoes: Blue Ride

Experimenting to see if I can handle two sessions in the week - one 5km/10km type session and a faster one.
Joined in with Bruce's group.
6 x 300 (3 mins), 6 min jog, 4 x 200 (200 walk)
46, 45, 45, 46, 46, 46, 29, 29, 30, 30.
Legs pretty cooked after 3 300's but didn't really get slower. I think I'm going to really feel this the next couple of days.

(Session took just over 40 minutes but I've deleted the time spent in i1 since I don't want to log this as 40 minutes of running)

Running 12:40 intensity: (9 @1) + (12:31 @2) 2.36 km (5:22 / km) +2m 5:21 / km
ahr:121 max:125 shoes: Blue Ride

Wednesday Feb 26, 2020 #

6 AM

Running 5:40 intensity: (1:35 @1) + (4:05 @2) 1.12 km (5:04 / km)
ahr:118 max:134 shoes: Orange Ride

Strength and Conditioning 30:00 intensity: (25:34 @1) + (4:26 @2)
ahr:101 max:126

Bar warm up
3 x {Back squat x 6 @ 55, Seated calf raise x 10 @ 40}
3 x {Reverse lunge L+R x 6 @ 27.5, Shoulder press x 6 @ 27.5}

Running 5:50 intensity: (16 @1) + (5:34 @2) 0.94 km (6:14 / km) +39m 5:10 / km
ahr:125 max:134 shoes: Orange Ride

5 PM

Running 1:30:36 intensity: (8:43 @1) + (1:12:51 @2) + (9:02 @3) 19.86 km (4:34 / km) +89m 4:28 / km
ahr:123 max:147 shoes: White Hawk 2

White shoes were an error.

Tuesday Feb 25, 2020 #

12 PM

Running 38:34 intensity: (7:09 @1) + (30:15 @2) + (1:10 @3) 8.27 km (4:40 / km) +58m 4:30 / km
ahr:119 max:141 shoes: White Hawk 2

6 PM

Running 23:52 intensity: (11:46 @1) + (11:20 @2) + (46 @3) 4.77 km (5:00 / km) +37m 4:49 / km
ahr:113 max:142 shoes: Blue Ride

Running 29:22 intensity: (4 @1) + (3:48 @2) + (4:05 @3) + (16:00 @4) + (5:25 @5) 7.8 km (3:46 / km)
ahr:160 max:180 shoes: Blue Tarta

3 x 1200, 800, 400 (60 s)
3.27, 2.16, 64
3.27, 2.15, 64
3.26, 2.15, 61

Feeling pretty good tonight but happy to leave it like that and not go all out.

Running 20:34 intensity: (5:06 @1) + (14:39 @2) + (49 @3) 4.04 km (5:06 / km) +39m 4:52 / km
ahr:121 max:138 shoes: Blue Ride

Monday Feb 24, 2020 #

4 PM

Running 1:11:47 intensity: (27:15 @1) + (44:32 @2) 15.12 km (4:45 / km) +111m 4:35 / km
ahr:116 max:130 shoes: Black Hawk

Sunday Feb 23, 2020 #

8 AM

Running 2:15:18 intensity: (15:10 @1) + (1:43:53 @2) + (16:15 @3) 29.85 km (4:32 / km) +314m 4:18 / km
ahr:125 max:144 shoes: White Hawk 2

Hawks long run - nice and easy and feeling recovered from last weekend.

Saturday Feb 22, 2020 #

10 AM

Running 1:29:55 intensity: (4:15 @1) + (27:23 @2) + (49:09 @3) + (9:08 @4) 22.03 km (4:05 / km) +156m 3:57 / km
ahr:137 max:172 shoes: Blue Ride

Lap of the ring with 10 x 30 s (30 s) near the end.

Friday Feb 21, 2020 #

6 AM

Running 4:45 intensity: (42 @1) + (3:02 @2) + (1:01 @3) 1.08 km (4:25 / km)
ahr:126 max:140 shoes: Blue Ride

Back in the game.

Strength and Conditioning 28:23 intensity: (25:18 @1) + (3:05 @2)
ahr:104 max:126

Bar warm up
3 x {6 x Back squat @ 50, 10 x Calf raise L+R}
3 x {6 x Reverselunge @ 25 L+R, 6 x Shoulder press @25}

Running 20:01 intensity: (17:09 @2) + (2:52 @3) 4.8 km (4:10 / km)
ahr:129 max:150 shoes: Blue Ride

Treadmill

Running 12:19 [2] 2.65 km (4:39 / km) +58m 4:11 / km
ahr:133 max:152 shoes: Blue Ride

12 PM

Running 37:54 intensity: (3:14 @1) + (19:29 @2) + (12:18 @3) + (2:53 @4) 8.49 km (4:28 / km) +57m 4:19 / km
ahr:133 max:170 shoes: Black Hawk

Quite windy - saw a seagull walking down the path get blown off it's feet.
5 PM

Running 39:31 intensity: (3:12 @1) + (36:17 @2) + (2 @3) 8.19 km (4:50 / km) +58m 4:40 / km
ahr:121 max:135 shoes: Black Hawk

Wednesday Feb 19, 2020 #

12 PM

Running 40:01 intensity: (15:06 @1) + (23:37 @2) + (1:10 @3) + (8 @4) 8.48 km (4:43 / km) +58m 4:34 / km
ahr:116 max:155 shoes: Black Hawk

Always planned to train by how I felt this week - looks like that isn't very much! Nice to have a little break and refresh before spring season.

Monday Feb 17, 2020 #

5 PM

Running 39:46 [2] 8.16 km (4:53 / km) +57m 4:43 / km
ahr:137 max:156 shoes: Orange Ride

Wow - I haven't been this tired in a long time. Big time shuffle.
C • Tired 1

Sunday Feb 16, 2020 #

7 AM

Running 25:50 intensity: (8:12 @1) + (16:25 @2) + (1:13 @3) 4.6 km (5:37 / km) +11m 5:33 / km
ahr:118 max:145 shoes: Blue Ride

Running 1:03:09 intensity: (14 @1) + (4 @2) + (17 @3) + (43:04 @4) + (19:30 @5) 21.1 km (3:00 / km) +123m 2:54 / km
ahr:173 max:182 shoes: Hakone

Barcelona half.
I stuck in a big group (including Josh and Yannick) for most of the race. I felt good at the start but had stomach problems from about 9km. 10-15km was a bit of a struggle but I stayed with the group and got a second wind at about 18km. I did not get my eating right for this race but it's difficult when the race is 7.45 UK time. Happy with the pb - very tough race!

Great to run in a stacked starting field, this meant I could shelter in the group when going through my bad patches. Conditions were ok - a bit windy at times but nothing on the UK at the moment..

5 km splits:
14.49, 14.48, 15.13, 15.05, 3.14 (2.56 pace)
C • Holy smokes! 7
10 AM

Running 32:47 intensity: (16:38 @1) + (16:08 @2) + (1 @3) 5.8 km (5:39 / km) +40m 5:28 / km
ahr:116 max:135 shoes: Blue Ride

Shuffle around the park and back to the hotel.

Saturday Feb 15, 2020 #

10 AM

Running 29:42 intensity: (2:35 @1) + (19:17 @2) + (7:50 @3) 6.75 km (4:24 / km) +58m 4:13 / km
ahr:128 max:141 shoes: Blue Ride

Super easy from the hotel, a bit tired after a late journey but whole day to chill now before an early morning tomorrow.

Friday Feb 14, 2020 #

11 AM

Running 1:00:28 intensity: (6:18 @1) + (37:23 @2) + (10:49 @3) + (5:58 @4) 13.76 km (4:24 / km) +64m 4:18 / km
ahr:130 max:170 shoes: White Hawk 2

Including 6 x 30 s strides.

Thursday Feb 13, 2020 #

7 AM

Running 33:47 intensity: (18:59 @1) + (14:48 @2) 7.18 km (4:42 / km) +60m 4:31 / km
ahr:112 max:128 shoes: Orange Ride

5 PM

Running 1:09:54 intensity: (21:09 @1) + (47:49 @2) + (56 @3) 14.79 km (4:44 / km) +96m 4:35 / km
ahr:118 max:145 shoes: Black Hawk

Feeling pretty good until the hour, then a bit tired.

Wednesday Feb 12, 2020 #

12 PM

Running 39:49 intensity: (17:18 @1) + (22:31 @2) 8.49 km (4:41 / km) +58m 4:32 / km
ahr:116 max:132 shoes: Orange Ride

Easy from work at lunch.
6 PM

Strength and Conditioning 10:00 intensity: (5:35 @1) + (4:25 @2)
ahr:111 max:132

Tuesday Feb 11, 2020 #

5 PM

Running 5:12 [1] 1.07 km (4:51 / km)
ahr:97 max:106 shoes: Blue 4's

Running 1:12:54 intensity: (21:26 @1) + (24:18 @2) + (23:14 @3) + (3:56 @4) 18.0 km (4:03 / km)
ahr:127 max:159 shoes: Blue 4's

Treadmill as I didn't fancy fighting the wind at the track.
8 x 3 mins @ 20 km/h (1 min @ 13 km/h)
I don't think the treadmill was actually at 20 km/h (3 min/km) because it was very easy, but maybe I'm just very fit.

Running 5:51 intensity: (29 @1) + (4:56 @2) + (26 @3) 1.09 km (5:21 / km) +45m 4:27 / km
ahr:125 max:140 shoes: Blue 4's

Monday Feb 10, 2020 #

Note
(rest day)

Running Barcelona Half Marathon on the weekend which means another weekend with a lot of travelling - I'm going to take this week pretty easy so that I am fully recovered.

Sunday Feb 9, 2020 #

2 PM

Running 1:33:50 intensity: (3:15 @1) + (1:14:45 @2) + (15:50 @3) 22.25 km (4:13 / km) +142m 4:05 / km
ahr:129 max:147 shoes: Blue Ride

Tired but got a decent run in.

Saturday Feb 8, 2020 #

11 AM

Running 1:35:36 intensity: (3:07 @1) + (18:54 @2) + (1:13:35 @3) 24.31 km (3:56 / km) +80m 3:52 / km
ahr:138 max:153 shoes: Blue Ride

Swansea bay with Anwen on the bike (at times).

Friday Feb 7, 2020 #

12 PM

Running 39:08 intensity: (11:47 @1) + (27:21 @2) 8.3 km (4:43 / km) +57m 4:33 / km
ahr:117 max:134 shoes: White Hawk 2

Feeling pretty run down this week. The stress of married life getting to me.
4 PM

Running 21:56 intensity: (10:46 @1) + (10:49 @2) + (21 @3) 4.25 km (5:10 / km) +12m 5:05 / km
ahr:114 max:144 shoes: White Hawk 2

Running 25:44 intensity: (55 @1) + (3:57 @2) + (4:21 @3) + (14:27 @4) + (2:04 @5) 5.82 km (4:25 / km)
ahr:156 max:177 shoes: White Hawk 2

9 x 600 (1 min)
Alternating tailwind and headwind.
1.39, 1.51, 1.40, 1.51, 1.37, 1.58, 1.38, 1.54, 1.37

Running 18:22 intensity: (3:54 @1) + (14:28 @2) 3.51 km (5:14 / km) +22m 5:05 / km
ahr:120 max:132 shoes: White Hawk 2

Thursday Feb 6, 2020 #

6 AM

Running 5:23 [1] 1.1 km (4:53 / km)
ahr:92 max:104 shoes: Orange Ride

Strength and Conditioning 30:00 intensity: (28:22 @1) + (1:38 @2)
ahr:83 max:134

Bar warm up.
Back squat x 6 @ 50,60,60,60
Reverse lunge x 6 L+R @ 25, 25 + Shoulder press x 6 @ 25, 25

Running 5:59 intensity: (3:07 @1) + (2:52 @2) 1.04 km (5:46 / km) +45m 4:45 / km
ahr:115 max:134 shoes: Orange Ride

5 PM

Running 55:01 intensity: (39:25 @1) + (8:43 @2) + (6:53 @3) 11.63 km (4:44 / km) +25m 4:41 / km
ahr:115 max:153 shoes: Black Dyna

Wednesday Feb 5, 2020 #

10 AM

Running 1:41:44 intensity: (19:14 @1) + (1:10:32 @2) + (7:18 @3) + (4:40 @4) 22.94 km (4:26 / km) +400m 4:05 / km
ahr:124 max:164 shoes: Black Scott

Nice run sticking to the big tracks through the forest. Went a bit further down the road than I thought which made for a slog back up the road to finish.
5 PM

Running 31:53 intensity: (9:29 @1) + (15:21 @2) + (5:01 @3) + (2:02 @4) 7.19 km (4:26 / km) +72m 4:13 / km
ahr:124 max:162 shoes: Orange Ride

Easy run after getting home with some strides. Afternoon tea gave me insta-stitch but this wore off quite quickly.

Tuesday Feb 4, 2020 #

11 AM

Running 1:04:52 intensity: (6:17 @1) + (43:39 @2) + (7:05 @3) + (7:51 @4) 16.03 km (4:03 / km) +105m 3:55 / km
ahr:129 max:163 shoes: Blue 4's

Planned to do a session but started off with some tempo and felt pretty flat and useless - decided not to risk it. The bounce is completely gone from these shoes now, I estimate that they lasted ~55-60 km before degrading..

Monday Feb 3, 2020 #

10 AM

Running 1:29:56 intensity: (3:18 @1) + (1:06:09 @2) + (20:29 @3) 22.04 km (4:05 / km) +103m 3:59 / km
ahr:130 max:153 shoes: Black Hawk

Nice and easy along the side of Loch Rannoch

Sunday Feb 2, 2020 #

8 AM

Running 43:53 [2] 10.09 km (4:21 / km) +36m 4:16 / km
ahr:147 max:164 shoes: White Hawk 2

Down to Broughty Ferry to pick up the car - all I had time for today!

Saturday Feb 1, 2020 #

8 AM

Running 49:35 intensity: (3:15 @1) + (21:18 @2) + (25:02 @3) 10.45 km (4:45 / km) +126m 4:29 / km
ahr:131 max:142 shoes: Orange Ride

Running 15:32 intensity: (8 @1) + (7 @2) + (21 @3) + (10:01 @4) + (4:55 @5) 4.92 km (3:09 / km) +91m 2:53 / km
ahr:169 max:184 shoes: Blue Jawz

I do, think that this was good way to start the day.
C • :) 4

Running 15:57 intensity: (5:51 @1) + (7:29 @2) + (2:37 @3) 3.11 km (5:08 / km) +56m 4:42 / km
ahr:121 max:141 shoes: Orange Ride

« Earlier | Later »