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Training Log Archive: Kris

In the 7 days ending Feb 5, 2012:

activity # timemileskm+mload
  Running9 4:51:21 33.71(8:38) 54.26(5:22) 1249109.9
  Strength and Conditioning2 1:19:02 1.32 2.13 215.5
  Orienteering1 31:06 3.84(8:06) 6.18(5:02) 4521.3
  Cycling2 20:054.0
  Total9 7:01:34 38.88 62.56 1296150.8
  [1-5]9 6:58:42

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MoTuWeThFrSaSu

Sunday Feb 5, 2012 #

Running 23:00 [3] 4.6 km (5:00 / km)

Forgot to restart my watch when I stopped at hunters bar.
9 AM

Running 1:39:30 intensity: (12 @1) + (9:26 @2) + (39:34 @3) + (49:47 @4) + (31 @5) 17.65 km (5:38 / km) +446m 5:00 / km
ahr:148 max:173

Long run with Dave and Jonny

Friday Feb 3, 2012 #

4 PM

Running 30:35 intensity: (2 @0) + (48 @1) + (9:15 @2) + (16:57 @3) + (3:33 @4) 6.02 km (5:05 / km) +143m 4:32 / km
ahr:134 max:156 (rest day)

Easy run with Chris

Thursday Feb 2, 2012 #

2 PM

Running 19:19 intensity: (8 @0) + (30 @1) + (1:46 @2) + (2:32 @3) + (14:23 @4) 3.91 km (4:56 / km) +66m 4:33 / km
ahr:146 max:155

Down to physio, then down to meet treb and malley for sprintervals
3 PM

Orienteering 31:06 intensity: (38 @1) + (5:06 @2) + (3:16 @3) + (7:07 @4) + (14:59 @5) 6.18 km (5:02 / km) +45m 4:51 / km
ahr:157 max:178

Sprintervals, felt like i was pushing hard but not moving very fast. Only big mistake was running one loop in the wrong direction. Some hesitations

Running 10:49 intensity: (28 @2) + (6:19 @3) + (4:02 @4) 1.83 km (5:56 / km) +80m 4:52 / km
ahr:147 max:159

Home from sprintervals

Wednesday Feb 1, 2012 #

1 PM

Cycling 10:00 intensity: (2 @0) + (4:28 @1) + (5:30 @2)
ahr:107 max:121

Warm up

Strength and Conditioning 29:59 intensity: (4:58 @1) + (7:31 @2) + (11:51 @3) + (5:39 @4)
ahr:131 max:167

Same as last week, blasted through today.

Squats (50,60,60), Press ups, OH lunges (15)
Prisoner squats, push press (20), hanging row
Dips (-33), BOR (7), Plate to sky
Plank, dorsal raise, bicycles

Running 11:34 intensity: (10 @1) + (51 @2) + (10:33 @3) 1.76 km (6:34 / km) +69m 5:30 / km
ahr:134 max:151

Jog home via tescos
5 PM

Running 38:43 intensity: (48 @1) + (21:43 @2) + (12:36 @3) + (3:36 @4) 7.16 km (5:24 / km) +77m 5:08 / km
ahr:130 max:157

John and ralph turned up and fancied a run so I went running

Cycling 10:05 intensity: (1 @0) + (18 @1) + (4:53 @2) + (4:53 @3)
ahr:130 max:144

Cycling in the gym while john did some core

Running 5:33 intensity: (18 @1) + (11 @2) + (2:02 @3) + (3:02 @4) 1.0 km (5:33 / km) +61m 4:15 / km
ahr:146 max:156

Hungry so didn't stay for clubnight, jogged home.

Tuesday Jan 31, 2012 #

6 PM

Running 39:03 intensity: (20 @0) + (18 @1) + (12:13 @2) + (12:22 @3) + (9:02 @4) + (4:48 @5) 7.99 km (4:53 / km) +256m 4:13 / km
ahr:143 max:176

Not feeling the training love today.

Jog out, top bit of springvale spirals, 1 rep of springvale from the shops to the top, jog home.

Monday Jan 30, 2012 #

6 PM

Running 2:54 intensity: (9 @1) + (36 @2) + (2:09 @3) 0.65 km (4:26 / km)
ahr:130 max:140

Down to drills

Strength and Conditioning 49:03 intensity: (2:15 @0) + (30:12 @1) + (14:27 @2) + (2:09 @3) 2.13 km (23:05 / km) +2m 22:58 / km
ahr:101 max:145

Drills and Skills

Running 10:21 intensity: (4 @0) + (1:14 @1) + (7:09 @2) + (1:54 @3) 1.68 km (6:09 / km) +51m 5:20 / km
ahr:121 max:145

Jog home

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