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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Kris

In the 30 days ending Nov 30, 2017:

activity # timemileskm+mload
  Running31 27:23:57 209.51(7:51) 337.17(4:53) 3848456.3
  Cycling19 20:11:09136.5
  Strength and Conditioning11 4:58:0029.8
  Orienteering1 1:07:28 5.57(12:07) 8.96(7:32) 17724.4
  Total54 53:40:34 215.08 346.13 4026647.1

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Thursday Nov 30, 2017 #

4 PM

Running 26:04 intensity: (6:08 @1) + (7:10 @2) + (11:10 @3) + (1:36 @4) 4.86 km (5:22 / km) +95m 4:53 / km
ahr:126 max:165

Orienteering 1:07:28 intensity: (50 @1) + (16:49 @2) + (29:43 @3) + (20:06 @4) 8.96 km (7:32 / km) +177m 6:51 / km
ahr:144 max:168

Night training, some dodgy orienteering but some ok as well.

Running 20:40 intensity: (1:25 @1) + (11:28 @2) + (7:47 @3) 4.09 km (5:03 / km) +69m 4:40 / km
ahr:130 max:151

Wednesday Nov 29, 2017 #

7 AM

Cycling 1:00:00 intensity: (57:57 @1) + (2:03 @2)
ahr:92 max:122

5 PM

Running 1:07:25 intensity: (6:44 @1) + (25:51 @2) + (25:58 @3) + (8:52 @4) 14.34 km (4:42 / km) +98m 4:33 / km
ahr:133 max:170

Tuesday Nov 28, 2017 #

6 AM

Running 11:00 [1] 2.1 km (5:14 / km) +40m 4:47 / km

Strength and Conditioning 40:00 [1]

Bar warm up.

Back Squat x 5 - 50, 60, 60, 60
Hanging row x 10

Deadlift x 5 - 60, 60, 60, 60
DB Shoulder Press x 10 - 9, 9, 9, 9

{45s Plank, 45s Side Plank L+R, 30s SL Bridge L+R, 10 x Arabesque L+R, 5 x SL box jumps L+R}

Monday Nov 27, 2017 #

7 AM

Cycling 1:00:00 intensity: (58:49 @1) + (1:11 @2)
ahr:95 max:122

5 PM

Running 1:05:03 intensity: (3:53 @1) + (36:15 @2) + (16:40 @3) + (8:15 @4) 13.61 km (4:47 / km) +96m 4:37 / km
ahr:133 max:167

Sunday Nov 26, 2017 #

10 AM

Running 1:54:22 intensity: (7:24 @1) + (1:19:51 @2) + (25:50 @3) + (1:17 @4) 20.73 km (5:31 / km) +482m 4:57 / km
ahr:129 max:161

Nice trip out to the headstone. Bit tired but not too bad. Left hamstring a bit tight but otherwise niggle free.

Saturday Nov 25, 2017 #

9 AM

Running 9:08 intensity: (50 @1) + (6:46 @2) + (1:32 @3) 1.77 km (5:09 / km) +15m 4:57 / km
ahr:127 max:144

12 PM

Running 14:21 intensity: (2:17 @1) + (5:43 @2) + (5:39 @3) + (42 @4) 2.88 km (4:58 / km) +2m 4:57 / km
ahr:130 max:160

Running 26:12 intensity: (3:59 @1) + (9:37 @2) + (9:06 @3) + (3:30 @4) 4.66 km (5:37 / km) +62m 5:16 / km
ahr:132 max:163

Running race 31:51 intensity: (1:08 @1) + (1:19 @2) + (3:36 @3) + (11:42 @4) + (14:06 @5) 9.57 km (3:20 / km) +96m 3:10 / km
ahr:165 max:180

Liverpool cross 24th.

Was originally very keen for this but considering the winter I've had so far I was really just there for the team. Didn't start too quickly as I didn't know how to judge it but started working my way through and generally passed people the whole way. I think this was more a case of slowing less than others rather than running faster though.. On the last lap I could see Max Nichols of Tonbridge ahead and considering they were one of the rivals in the team competition I dug in to try to catch him and with what felt like a slow motion sprint finish I just got him on the line..

Leg feels ok now so hopefully I've turned a corner and I can continue getting back into proper training because with a bit more training behind me I think I could have done quite well today..

Running 28:56 intensity: (6:57 @1) + (10:41 @2) + (6:36 @3) + (4:42 @4) 5.16 km (5:36 / km) +22m 5:29 / km
ahr:130 max:159

Friday Nov 24, 2017 #

7 AM

Cycling 30:00 [1]
ahr:95 max:103

Thursday Nov 23, 2017 #

6 AM

Running 11:00 [1] 2.1 km (5:14 / km) +40m 4:47 / km

Strength and Conditioning 35:00 [1]

6 PM

Running 1:23:35 intensity: (1:16 @1) + (1:03:52 @2) + (18:16 @3) + (11 @4) 18.3 km (4:34 / km) +140m 4:24 / km
ahr:130 max:155

Wednesday Nov 22, 2017 #

7 AM

Cycling 1:00:00 intensity: (59:46 @1) + (14 @2)
ahr:89 max:117

8 AM

Strength and Conditioning 12:00 [1]

Tuesday Nov 21, 2017 #

6 AM

Running 11:00 [1] 2.1 km (5:14 / km) +30m 4:53 / km

Leg a bit sore/stiff running down but ok running back.

Strength and Conditioning 40:00 [1]

Bar warm up.

Back Squat x 5 - 50, 60, 60, 60
Hanging row x 10

Deadlift x 5 - 60, 60, 60, 60
DB Shoulder Press x 10 - 8, 8, 8, 8

{45s Plank, 45s Side Plank L+R, 30s SL Bridge L+R, 10 x Arabesque L+R, 5 x SL box jumps L+R} x 2
6 PM

Running 25:22 intensity: (4:06 @1) + (12:58 @2) + (8:11 @3) + (7 @4) 5.09 km (4:59 / km) +66m 4:41 / km
ahr:127 max:157

Running 17:46 intensity: (1:51 @1) + (2:07 @2) + (1:11 @3) + (10:04 @4) + (2:33 @5) 4.2 km (4:14 / km)
ahr:157 max:178

2 miles sustained (3 mins), 2 x 400 (90s)
10.09, 65, 65
Not feeling great but not feeling awful either..

Running 17:54 intensity: (1:25 @1) + (14:19 @2) + (2:10 @3) 3.34 km (5:22 / km) +35m 5:06 / km
ahr:125 max:139

Monday Nov 20, 2017 #

7 AM

Cycling 1:00:00 [1]
ahr:88 max:106

6 PM

Running 51:36 intensity: (55 @1) + (27:03 @2) + (10:14 @3) + (13:24 @4) 10.61 km (4:52 / km) +71m 4:42 / km
ahr:139 max:166

Feeling ok again.

Sunday Nov 19, 2017 #

10 AM

Running 1:55:36 intensity: (5:18 @1) + (47:23 @2) + (1:02:20 @3) + (35 @4) 24.04 km (4:49 / km) +270m 4:33 / km
ahr:133 max:157

Felt good today, I should ceilidh more often.
C • ceilidh 1

Saturday Nov 18, 2017 #

8 AM

Cycling 1:00:00 intensity: (44:48 @1) + (13:00 @2) + (2:12 @3)
ahr:106 max:150

12 PM

Running 1:38:50 intensity: (2:51 @1) + (30:23 @2) + (1:04:32 @3) + (1:04 @4) 14.55 km (6:48 / km) +890m 5:12 / km
ahr:137 max:158

A bit tight and niggly but not sore. More frustrating is that I just feel that one side of my body isn't doing what it is supposed to - foot either dragging or slapping the ground.

Friday Nov 17, 2017 #

6 AM

Running 12:00 [1] 2.0 km (6:00 / km) +40m 5:27 / km

Strength and Conditioning 45:00 [1]

Bar warm up.

Deadlift x 5 - 50, 55, 60, 60
Bench Press x 10 - 20, 20, 20, 20

Pull up x 5 - -50, -50, -50, -50
DB Split Squat x 5 L+R - 8, 8, 8, 8

{10x Side hip raise L+R, 10x Swiss Ball Rollout, 10x SL Bridge L+R, 10 x Arabesque L+R, 5 x SL box jumps L+R} x 2

Thursday Nov 16, 2017 #

7 AM

Cycling 45:00 intensity: (42:46 @1) + (2:14 @2)
ahr:98 max:124

6 PM

Running 47:39 intensity: (8:48 @1) + (30:16 @2) + (6:35 @3) + (2:00 @4) 10.22 km (4:40 / km) +86m 4:28 / km
ahr:122 max:160

Wednesday Nov 15, 2017 #

6 AM

Running 10:00 [1] 2.0 km (5:00 / km) +40m 4:33 / km

Strength and Conditioning 40:00 [1]

Bar warm up.

Back Squat x 5 - 50, 50, 55, 55
Hanging row x 10

Deadlift x 5 - 50, 50, 50, 60
DB Shoulder Press x 10 - 7, 7, 7, 7

{45s Plank, 45s Side Plank L+R, 30s SL Bridge L+R, 10 x Arabesque L+R, 5 x SL box jumps L+R}
5 PM

Running 41:00 intensity: (14:05 @1) + (21:18 @2) + (5:37 @3) 6.8 km (6:02 / km) +28m 5:54 / km
ahr:113 max:143

Short run and some drills. Running still feels awkward/uncomfortable and still nagging bits of pain. Frustrating.

Tuesday Nov 14, 2017 #

7 AM

Cycling 1:00:00 [1]
ahr:88 max:102

12 PM

Running 1:00:38 intensity: (1:18 @1) + (16:02 @2) + (40:00 @3) + (3:18 @4) 12.89 km (4:42 / km) +98m 4:32 / km
ahr:139 max:160

Monday Nov 13, 2017 #

7 AM

Cycling 45:00 [1]
ahr:89 max:102

Left calf a bit tender still but otherwise feeling ok.
5 PM

Running 47:54 intensity: (8:23 @1) + (22:00 @2) + (17:31 @3) 9.31 km (5:09 / km) +47m 5:01 / km
ahr:126 max:152

Sunday Nov 12, 2017 #

2 PM

Cycling 2:00:00 intensity: (1:43:17 @1) + (11:25 @2) + (5:15 @3) + (3 @4)
ahr:101 max:155

Left calf a bit tender and legs generally feeling a bit tired and sore but given the last 6 weeks I'm happy that I feel like I've worked hard once again.

Saturday Nov 11, 2017 #

11 AM

Running 15:53 intensity: (4:37 @1) + (2:00 @2) + (7:09 @3) + (2:07 @4) 3.05 km (5:12 / km) +26m 4:59 / km
ahr:131 max:161

Running 1:12:42 intensity: (10 @1) + (5 @2) + (16 @3) + (1:10:06 @4) + (2:05 @5) 21.08 km (3:27 / km) +161m 3:19 / km
ahr:169 max:177

Glen clova half marathon.
Not sure whether it was a good idea to run this but in truth I'm a bit fed up of being a bit injured so thought I'd do it and just try to keep relaxed. Shin taped and most cushioned shoes on and my main goal was to not make any of my various niggles worse - which I think I've achieved. Didn't feel like I was working to hard aerobically but my legs were tired in the last 7km or so. I'm not at all surprised by this. 2nd in the race, way behind Robbie Simpson.
C • Robbie 2

Running 17:05 intensity: (2:11 @1) + (14:35 @2) + (19 @3) 2.88 km (5:56 / km) +4m 5:53 / km
ahr:122 max:135

Friday Nov 10, 2017 #

6 AM

Cycling 1:00:00 intensity: (59:18 @1) + (42 @2)
ahr:84 max:123

6 PM

Strength and Conditioning 12:00 [1]

Thursday Nov 9, 2017 #

7 AM

Cycling 1:40:00 intensity: (1:36:55 @1) + (3:05 @2)
ahr:93 max:132

6 PM

Running 40:01 intensity: (42 @1) + (17:21 @2) + (15:33 @3) + (6:25 @4) 8.36 km (4:47 / km) +50m 4:39 / km
ahr:138 max:165

Wednesday Nov 8, 2017 #

7 AM

Running 48:41 intensity: (2:12 @1) + (21:52 @2) + (5:46 @3) + (18:51 @4) 10.46 km (4:39 / km) +44m 4:34 / km
ahr:141 max:168

With 10 x 30s/30s. Felt slow and unfamiliar but nothing hurt so that was positive. Forgot to tape my shin as well so seems like that is recovering..
6 PM

Running 36:48 intensity: (1:52 @1) + (24:07 @2) + (6:30 @3) + (4:19 @4) 7.49 km (4:55 / km) +48m 4:46 / km
ahr:132 max:164

8 PM

Strength and Conditioning 12:00 [1]

Tuesday Nov 7, 2017 #

7 AM

Running 1:23:51 intensity: (7 @1) + (49:29 @2) + (29:10 @3) + (5:05 @4) 18.16 km (4:37 / km) +140m 4:27 / km
ahr:134 max:165

Laced my shoes differently and no pain on the top of my foot this morning. Right hip flexor a bit tight by the end but feeling good niggle-wise.
2 PM

Strength and Conditioning 12:00 [1]

6 PM

Cycling 30:00 [1]

Monday Nov 6, 2017 #

7 AM

Cycling 45:00 [1]
ahr:86 max:103

Back stiff after sleeping but warmed up ok. Need to keep moving to stop it stiffening up.
5 PM

Running 31:56 intensity: (4:04 @1) + (27:06 @2) + (46 @3) 6.48 km (4:56 / km) +17m 4:52 / km
ahr:119 max:138

Legs a bit tired, back getting better, top of foot quite sore.

Sunday Nov 5, 2017 #

8 AM

Running 5:30 intensity: (34 @1) + (1 @2) + (23 @3) + (4:32 @4) 1.08 km (5:06 / km) +1m 5:04 / km
ahr:149 max:163

Running 5:47 intensity: (54 @1) + (15 @2) + (50 @3) + (3:48 @4) 1.08 km (5:22 / km) +17m 4:58 / km
ahr:141 max:161

Strength and Conditioning 30:00 [1]

Lower back a bit sore on the left side for the last couple of days and made it worse picking up something heavy - I'm made out of china at the minute!
4 PM

Running 1:25:49 intensity: (35 @1) + (41:03 @2) + (24:25 @3) + (19:46 @4) 17.77 km (4:50 / km) +143m 4:39 / km
ahr:139 max:166

Various niggles fine, back better for moving.

Saturday Nov 4, 2017 #

10 AM

Running 30:15 [2] 6.4 km (4:44 / km) +80m 4:27 / km

Plans for a long bike we scuppered by Anwen's brake seizing up and my failed attempts to fix it (I made it worse). We tried to get a new one with no luck so changed our plans. I ran past a bike shop I didn't know about and it happened that they had one so the plan was back on..

Cycling 3:16:09 intensity: (2:09:06 @1) + (59:53 @2) + (6:52 @3) + (18 @4)
ahr:110 max:157

Long ride. Want brave enough for the clipped shoes on this one but it was fun.. Cafe stop two thirds around was very nice as well.. 74.7km 700m

Friday Nov 3, 2017 #

7 AM

Cycling 40:00 [1]
ahr:81 max:91

On the trainer..
8 AM

Cycling 35:00 [1]
ahr:95 max:143

Got bored so went outside. Clipped does were interesting but I only fell off once. Whilst stationary. In front of lots of people. I unclipped the wrong side..

Thursday Nov 2, 2017 #

7 AM

Running 1:02:42 intensity: (4:00 @1) + (32:14 @2) + (26:28 @3) 13.51 km (4:39 / km) +113m 4:27 / km
ahr:130 max:147

Same feelings as yesterday. Felt a bit tired in the last 10 minutes.. Left foot a bit sore on the top - possibly from shoes being too tight.
6 PM

Cycling 45:00 [1]
ahr:93 max:105

Wednesday Nov 1, 2017 #

6 AM

Cycling 1:00:00 intensity: (40:00 @1) + (10:00 @2) + (10:00 @3)

Spinning
7 AM

Strength and Conditioning 20:00 [1]

7 PM

Running 40:05 [2] 8.05 km (4:59 / km) +48m 4:50 / km

Long day at work, shin felt a bit funny for the first mile but not sore.

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