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

Training Log Archive: Kris

In the 31 days ending Aug 31, 2020:

activity # timemileskm+mload
  Running47 45:00:43 386.32(6:59) 621.72(4:21) 3737627.6
  Strength and Conditioning9 6:56:2558.0
  Rehab17 3:55:00
  Cycling1 3:00:3326.7
  Orienteering3 41:10 3.93(10:28) 6.33(6:30) 618.7
  Total73 59:33:51 390.25 628.05 3798721.0
  [1-5]56 55:38:51

«»
3:10
0:00
» now
SaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMo

Monday Aug 31, 2020 #

12 PM

Strength and Conditioning 47:30 intensity: (32:31 @1) + (14:59 @2)
ahr:106 max:133

5 PM

Running 49:54 intensity: (10:37 @1) + (37:14 @2) + (2:03 @3) 11.5 km (4:20 / km) +117m 4:08 / km
ahr:122 max:138 shoes: Grey Ride

Another lower volume week coming up (rest/DIY on Saturday)
9 PM

Rehab 15:00 [0]

Sunday Aug 30, 2020 #

11 AM

Running 1:42:52 intensity: (3:57 @1) + (1:03:45 @2) + (35:10 @3) 25.06 km (4:06 / km) +274m 3:54 / km
ahr:130 max:148 shoes: Blue Float

Auchterhouse and Balkello - feeling good.

Saturday Aug 29, 2020 #

8 AM

Running 31:31 intensity: (5:45 @1) + (24:38 @2) + (1:08 @3) 7.15 km (4:24 / km) +59m 4:14 / km
ahr:121 max:137 shoes: Black Duo

Tired, but legs not as beat up as I'd have thought
5 PM

Running 32:55 intensity: (7:57 @1) + (24:36 @2) + (22 @3) 7.43 km (4:26 / km) +68m 4:14 / km
ahr:120 max:137 shoes: Black Duo

8 PM

Rehab 15:00 [0]

Friday Aug 28, 2020 #

8 AM

Running 32:34 intensity: (3:26 @1) + (19:53 @2) + (9:15 @3) 6.38 km (5:06 / km) +58m 4:53 / km
ahr:127 max:152 shoes: Black/Blue Ride

5 strides, 1 compliment
C • Nice strides 1
5 PM

Running 1:15:20 intensity: (14:08 @1) + (25:06 @2) + (6:17 @3) + (22:30 @4) + (7:19 @5) 17.38 km (4:20 / km) +1m 4:20 / km
ahr:141 max:179 shoes: Black Fast

10 x 1 km (60 s)
2.56, 2.57, 2.59, 2.59, 2.58, 3.00, 2.51, 2.52, 2.51, 2.58
Aimed to push reps 7-9 but keep the rest controlled. Felt great for most of it, until I had to pick up the pace that is. Legs not feeling conditioned to that faster effort, but feeling fit otherwise.

Thursday Aug 27, 2020 #

7 AM

Strength and Conditioning 54:30 intensity: (35:58 @1) + (15:39 @2) + (2:53 @3)
ahr:109 max:147

12 PM

Running 1:20:29 intensity: (1:57 @1) + (55:50 @2) + (22:42 @3) 18.58 km (4:20 / km) +148m 4:10 / km
ahr:131 max:146 shoes: Black Scott

Glenmore forest and Loch an Eilein. Anwen running the Lairig Ghru and me acting as taxi driver.
9 PM

Rehab 15:00 [0]

Wednesday Aug 26, 2020 #

Rehab 15:00 [0]

7 AM

Running 49:33 intensity: (10:20 @1) + (39:11 @2) + (2 @3) 11.11 km (4:28 / km) +81m 4:18 / km
ahr:120 max:133 shoes: Green More

5 PM

Running 1:11:41 intensity: (23:41 @1) + (47:41 @2) + (19 @3) 16.01 km (4:29 / km) +171m 4:15 / km
ahr:117 max:138 shoes: Black/Blue Ride

A bit tired today but legs feeling good.

Tuesday Aug 25, 2020 #

7 AM

Running 35:54 intensity: (15:40 @1) + (16:41 @2) + (2:50 @3) + (43 @4) 7.01 km (5:07 / km) +48m 4:57 / km
ahr:118 max:160 shoes: Blue Float

With 5 strides - starting to feel a bit more snappy. A workman commented that he wouldn't want to be chased by me, so I'm taking that to mean that I looked reasonably quick also.
C • Chased 2
5 PM

Running 1:06:08 intensity: (16:12 @1) + (14:06 @2) + (19:07 @3) + (16:28 @4) + (15 @5) 15.48 km (4:16 / km) +62m 4:11 / km
ahr:134 max:176 shoes: Black Fast

Horrible weather and I couldn't get into the session (any time I turned into the wind I'd struggle to run 3:40's) so I bailed halfway through. I didn't feel as though I was getting anything out of it tonight.
2 x 6 mins, 2 x 4 mins

Monday Aug 24, 2020 #

7 AM

Running 50:37 intensity: (11:00 @1) + (39:37 @2) 11.7 km (4:20 / km) +81m 4:11 / km
ahr:119 max:130 shoes: Grey Ride

Feeling good this morning
12 PM

Strength and Conditioning 50:10 intensity: (26:27 @1) + (23:43 @2)
ahr:112 max:130

5 PM

Running 47:37 intensity: (26:11 @1) + (21:26 @2) 10.63 km (4:29 / km) +79m 4:19 / km
ahr:112 max:129 shoes: Grey Ride

A bit less fluid than this morning
9 PM

Rehab 10:00 [0]

Sunday Aug 23, 2020 #

7 AM

Running 1:40:09 intensity: (3:17 @1) + (25:57 @2) + (1:10:55 @3) 25.61 km (3:55 / km) +69m 3:51 / km
ahr:136 max:149 shoes: Blue Float

Pre breakfast but legs feeling good after the test yesterday. Had a shock when a sea eagle flew about 10 ft in front of me, through the trees. Incredibly impressive bird, I've not seen anything like it up close - at least not in the wild. It was holding something quite dead looking in its claws and when I saw a rabbit hopping along the path a few hundred metres later I thought - maybe best to find somewhere to lay low buddy..

https://forestryandland.gov.scot/blog/white-tailed...
C • Sea-eagle 3

Saturday Aug 22, 2020 #

9 PM

Rehab 15:00 [0]
(rest day)

Full day off = lots of DIY

Friday Aug 21, 2020 #

7 AM

Running 33:42 intensity: (9:07 @1) + (21:29 @2) + (3:06 @3) 7.05 km (4:47 / km) +60m 4:35 / km
ahr:119 max:154 shoes: Black/Blue Ride

Inc. 4 strides
5 PM

Running 1:10:32 intensity: (5:05 @1) + (11:11 @2) + (9:46 @3) + (44:30 @4) 19.68 km (3:35 / km) +45m 3:33 / km
ahr:152 max:174 shoes: Black Fast

45 minute tempo in 3 progressive blocks (5 mins, 5 mins, 5 mins).
Into the wind in the way out and then with the wind in the way back.
3:20, 3:14, 3:09, 3:18, 3:13, 3:08, 3:18, 3:12, 3:04 min/km for the 5 min blocks. 3:13 average.

Thursday Aug 20, 2020 #

12 PM

Strength and Conditioning 51:45 intensity: (48:44 @1) + (3:01 @2)
ahr:96 max:121

5 PM

Running 1:10:43 intensity: (9:12 @1) + (55:25 @2) + (6:06 @3) 15.57 km (4:33 / km) +151m 4:20 / km
ahr:124 max:141 shoes: Green More

Not as spritely as yesterday so I just kept it easy.
9 PM

Rehab 10:00 [0]

Wednesday Aug 19, 2020 #

7 AM

Running 49:41 intensity: (2:54 @1) + (40:05 @2) + (6:22 @3) + (20 @4) 11.14 km (4:28 / km) +83m 4:18 / km
ahr:125 max:157 shoes: Black/Blue Ride

5 PM

Running 1:10:00 intensity: (48 @1) + (1:03:39 @2) + (5:33 @3) 16.69 km (4:12 / km) +41m 4:09 / km
ahr:129 max:139 shoes: Grey Ride

Tentsmuir - feeling good
9 PM

Rehab 15:00 [0]

Tuesday Aug 18, 2020 #

7 AM

Running 33:31 intensity: (10:11 @1) + (19:52 @2) + (2:57 @3) + (31 @4) 6.92 km (4:51 / km) +59m 4:39 / km
ahr:119 max:162 shoes: Blue Float

With 4 strides - Achilles feeling good
5 PM

Running 1:06:40 intensity: (10:19 @1) + (11:13 @2) + (18:40 @3) + (21:29 @4) + (4:59 @5) 17.16 km (3:53 / km)
ahr:144 max:180 shoes: Black Fast

5, 4, 3, 2, 1, 3, 2, 1 (equal recovery)
Stomach not great (the second half was a grind) but I got it done.
3:11, 3:03, 2:56, 2:56, 2:46, 2:56, 2:51, 2:42

Monday Aug 17, 2020 #

1 PM

Strength and Conditioning 45:00 intensity: (23:50 @1) + (18:13 @2) + (2:57 @3)
ahr:114 max:147

5 PM

Running 50:05 intensity: (6:48 @1) + (43:17 @2) 11.62 km (4:19 / km) +81m 4:10 / km
ahr:121 max:134 shoes: Green More

Easier week coming.

Sunday Aug 16, 2020 #

10 AM

Running 1:08:37 intensity: (13:40 @1) + (52:49 @2) + (2:08 @3) 14.56 km (4:43 / km) +124m 4:31 / km
ahr:121 max:140 shoes: Black Scott

Ran a couple of controls in D&D and then ran across to Aviemore. It's a nice forest but I'm very out of practise.

Orienteering 11:00 intensity: (13 @1) + (1:43 @2) + (9:04 @3) 2.63 km (4:10 / km)
ahr:142 max:150 shoes: Black Scott

Ran a section of sprint orienteering as I passed through Aviemore. Main Street very busy so stopped when the course got there
C • :( 1

Running 25:55 intensity: (4:42 @1) + (21:12 @2) + (1 @3) 5.61 km (4:37 / km) +38m 4:28 / km
ahr:120 max:134 shoes: Black Scott

On to meet Anwen and the car.
8 PM

Rehab 15:00 [0]

Saturday Aug 15, 2020 #

11 AM

Running 15:49 intensity: (2:49 @1) + (11:19 @2) + (1:41 @3) 2.06 km (7:40 / km) +206m 5:07 / km
ahr:124 max:142 shoes: Blue Jawz

Orienteering 20:05 intensity: (9:10 @1) + (4:32 @2) + (6:23 @3) 1.75 km (11:31 / km) +33m 10:32 / km
ahr:122 max:151 shoes: Blue Jawz

Did a few controls then floundered in some bracken.

Running 17:12 intensity: (10:57 @1) + (6:15 @2) 3.08 km (5:35 / km) +39m 5:15 / km
ahr:112 max:127 shoes: Blue Jawz

3 PM

Running 10:27 intensity: (6:20 @1) + (4:07 @2) 1.77 km (5:54 / km) +35m 5:22 / km
ahr:111 max:133

Orienteering 10:05 intensity: (2:00 @1) + (7:56 @2) + (9 @3) 1.95 km (5:11 / km) +28m 4:49 / km
ahr:120 max:136

Short Kingaussie sprint - taking it easy and map not great at times.

Running 11:48 intensity: (1:59 @1) + (4:13 @2) + (5:36 @3) 2.49 km (4:44 / km)
ahr:130 max:148

Friday Aug 14, 2020 #

7 AM

Running 30:53 intensity: (15:47 @1) + (13:23 @2) + (1:35 @3) + (8 @4) 6.36 km (4:51 / km) +58m 4:39 / km
ahr:114 max:156 shoes: Black/Blue Ride

Including 3 strides.
5 PM

Running 1:07:19 intensity: (3:14 @1) + (16:21 @2) + (19:58 @3) + (27:46 @4) 18.6 km (3:37 / km)
ahr:145 max:173 shoes: Black Fast

5 miles progression, 3 miles tempo.
A bit tired but a good controlled effort and felt pretty good one I got going.
9 PM

Rehab 15:00 [0]

Thursday Aug 13, 2020 #

11 AM

Strength and Conditioning 45:00 intensity: (32:39 @1) + (11:48 @2) + (33 @3)
ahr:106 max:139

5 PM

Running 1:10:33 intensity: (8:31 @1) + (1:00:24 @2) + (1:38 @3) 15.91 km (4:26 / km) +157m 4:14 / km
ahr:123 max:137 shoes: Blue Float

Wednesday Aug 12, 2020 #

10 AM

Running 51:43 intensity: (2:33 @1) + (30:39 @2) + (18:31 @3) 11.64 km (4:27 / km) +81m 4:18 / km
ahr:130 max:145 shoes: Grey Ride

Easy morning run - legs pretty tired after yesterday.
5 PM

Running 1:09:48 intensity: (6:52 @1) + (1:02:56 @2) 15.66 km (4:27 / km) +37m 4:24 / km
ahr:121 max:129 shoes: Grey Ride

Shepherding flies around Tentsmuir
8 PM

Rehab 15:00 [0]

Tuesday Aug 11, 2020 #

7 AM

Running 29:50 intensity: (15:18 @1) + (12:09 @2) + (2:04 @3) + (19 @4) 6.17 km (4:50 / km) +46m 4:40 / km
ahr:115 max:157 shoes: Blue Float

Including 3 strides
5 PM

Running 1:20:15 intensity: (11:29 @1) + (19:49 @2) + (10:02 @3) + (37:28 @4) + (1:27 @5) 20.83 km (3:51 / km) +4m 3:51 / km
ahr:143 max:176 shoes: Black/Blue Ride

Big session on the grass: 2 miles (2 mins), 9 x 2 mins (1 min), 2 miles
10.32,
0.65, 0.65, 0.69
0.65, 0.65, 0.72
0.65, 0.65, 0.72
10.33
Picked up the pace on every third 2 min rep but the rest was controlled - legs knackered at the end.

Monday Aug 10, 2020 #

7 AM

Running 48:51 intensity: (26:27 @1) + (22:24 @2) 10.71 km (4:34 / km) +80m 4:24 / km
ahr:112 max:125 shoes: Green More

12 PM

Strength and Conditioning 45:00 intensity: (27:27 @1) + (17:33 @2)
ahr:111 max:134

4 PM

Running 51:29 intensity: (29:48 @1) + (21:41 @2) 11.39 km (4:31 / km) +78m 4:22 / km
ahr:111 max:128 shoes: Green More

Sunday Aug 9, 2020 #

8 AM

Running 1:57:22 intensity: (32:38 @1) + (1:09:10 @2) + (15:34 @3) 25.96 km (4:31 / km) +155m 4:23 / km
ahr:121 max:144 shoes: Blue Float

Hawks long run - out a bit longer than planned.
6 PM

Rehab 15:00 [0]

Saturday Aug 8, 2020 #

12 PM

Running 32:34 intensity: (14:41 @1) + (17:53 @2) 7.31 km (4:27 / km)
ahr:113 max:126 shoes: Black Duo

Went to Tentsmuir. Main car park full - first time I've seen that - so went to Morton Lochs car park instead and it was lovely.
5 PM

Running 27:51 intensity: (19:54 @1) + (7:57 @2) 5.87 km (4:45 / km) +56m 4:32 / km
ahr:110 max:124 shoes: Black Duo

9 PM

Rehab 10:00 [0]

Friday Aug 7, 2020 #

7 AM

Running 32:50 intensity: (12:32 @1) + (17:19 @2) + (2:59 @3) 7.16 km (4:35 / km) +61m 4:24 / km
ahr:118 max:145 shoes: Green More

Still feeling good except a bit tired from the shock of being back in work full time this week. Glad the Achilles seems to have held up well to the increase in volume.
5 PM

Running 1:16:57 intensity: (12:08 @1) + (18:03 @2) + (13:21 @3) + (28:27 @4) + (4:58 @5) 18.32 km (4:12 / km)
ahr:143 max:180 shoes: Black/Blue Ride

4 mile progression, 1 mile steady, 3 x 1 mile (90 s)
5.28, 5.21, 5.13, 5.04, 5.55, 4.54, 4.40, 4.52
First 5 miles on the grass and then jumped onto the track for the faster miles. Roasting hot but feeling pretty controlled until the 4.40 and then I was cooked. Looking forward to a lie in on the weekend as it looks like I'll be in the office for the start of next week as well.

Thursday Aug 6, 2020 #

5 PM

Running 1:12:06 intensity: (37:17 @1) + (34:49 @2) 16.21 km (4:27 / km) +41m 4:23 / km
ahr:115 max:127 shoes: Blue Float

Stomach feeling pretty from after 5 km.
9 PM

Rehab 15:00 [0]

Wednesday Aug 5, 2020 #

7 AM

Running 48:08 intensity: (12:58 @1) + (34:52 @2) + (18 @3) 10.46 km (4:36 / km) +83m 4:26 / km
ahr:120 max:135 shoes: Green More

Feeling a bit stiff and tired this morning but that's not unexpected. Feeling like I'm starting to get back into a good training rhythm.
12 PM

Strength and Conditioning 32:30 intensity: (19:27 @1) + (13:03 @2)
ahr:112 max:134

5 PM

Running 1:08:46 intensity: (7:04 @1) + (1:01:42 @2) 15.56 km (4:25 / km) +51m 4:21 / km
ahr:119 max:129 shoes: Grey Ride

Tentsmuir
9 PM

Rehab 15:00 [0]

Tuesday Aug 4, 2020 #

7 AM

Running 30:23 intensity: (16:35 @1) + (13:48 @2) 6.37 km (4:46 / km) +69m 4:31 / km
ahr:112 max:128 shoes: Blue Float

Easy morning jog
5 PM

Running 1:05:25 intensity: (7:30 @1) + (13:03 @2) + (16:58 @3) + (27:54 @4) 17.07 km (3:50 / km) +11m 3:49 / km
ahr:143 max:168 shoes: Black/Blue Ride

I'm St Andrews after work, running in the outside lanes of the track because it was tipping it down and I didn't want to spend the session slipping on the grass.
6 x 4 mins (2 mins)
Running just over 3 laps in lane 4 each time which agrees with what my watch was telling me in terms of paces. ~3:04-3:08 for the reps and ~3:35-3:45 for the recoveries.
Felt very comfortable throughout.

Monday Aug 3, 2020 #

7 AM

Running 51:14 intensity: (8:03 @1) + (42:43 @2) + (28 @3) 11.64 km (4:24 / km) +82m 4:15 / km
ahr:118 max:135 shoes: Blue Float

In the office all week so back to early starts.
4 PM

Strength and Conditioning 45:00 intensity: (16:32 @1) + (24:09 @2) + (4:19 @3)
ahr:118 max:150

Running 47:26 intensity: (18:57 @1) + (28:29 @2) 10.03 km (4:44 / km) +56m 4:36 / km
ahr:115 max:130 shoes: Grey Ride

Nice to be running around Kingsbarns again

Sunday Aug 2, 2020 #

10 AM

Running 1:47:04 intensity: (2:37 @1) + (59:15 @2) + (45:12 @3) 26.05 km (4:07 / km) +255m 3:55 / km
ahr:132 max:148 shoes: Green More

3 PM

Rehab 15:00 [0]

Saturday Aug 1, 2020 #

11 AM

Cycling 3:00:33 intensity: (1:48:24 @1) + (57:41 @2) + (14:28 @3)
ahr:113 max:150

79 km 793 m
Very fun until my crank fell off
C • Crank 2
9 PM

Rehab 10:00 [0]

« Earlier | Later »