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Training Log Archive: Kris

In the 7 days ending Jan 11, 2015:

activity # timemileskm+mload
  Running10 8:33:32 68.71(7:28) 110.58(4:39) 923157.5
  Orienteering1 48:46 5.68(8:35) 9.15(5:20) 22724.0
  Strength and Conditioning1 25:233.8
  Total10 9:47:41 74.4 119.73 1150185.2
  [1-5]10 9:46:54

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MoTuWeThFrSaSu

Sunday Jan 11, 2015 #

10 AM

Running 50:05 intensity: (4 @0) + (2:24 @1) + (27:25 @2) + (20:12 @3) 9.62 km (5:12 / km) +269m 4:34 / km
ahr:131 max:151

Round the back and over Beacon. Legs took a little time to warm up but feeling ok.

Running 4:22 intensity: (12 @1) + (3:46 @2) + (24 @3) 0.92 km (4:45 / km) +6m 4:36 / km
ahr:125 max:137

Orienteering 48:46 intensity: (14 @1) + (21 @2) + (16:50 @3) + (31:21 @4) 9.15 km (5:20 / km) +227m 4:45 / km
ahr:156 max:168

Outwoods LEI event. Cruising on the upper level. Mainly good, couple of misses in the brambles and tired by the end.

Running 34:18 intensity: (2:17 @1) + (26:08 @2) + (5:53 @3) 6.91 km (4:58 / km) +64m 4:45 / km
ahr:127 max:143

Home, pretty tired now.

Aiming for two more solid weeks before a rest into BUCS XC.

Saturday Jan 10, 2015 #

1 PM

Running 29:00 [2] 5.46 km (5:19 / km) +23m 5:12 / km

Running race 28:08 intensity: (8 @1) + (8 @2) + (7 @3) + (1:12 @4) + (26:33 @5) 8.36 km (3:22 / km) +58m 3:15 / km
ahr:179 max:186

Very windy, a bit muddy and quite undulating. Reasonable run, some stomach problems in the second half.

Running 16:51 intensity: (4:33 @1) + (12:09 @2) + (9 @3) 2.58 km (6:32 / km) +20m 6:17 / km
ahr:117 max:141

6 PM

Running 31:39 intensity: (21 @1) + (15:51 @2) + (15:27 @3) 6.22 km (5:05 / km) +42m 4:55 / km
ahr:134 max:148

Friday Jan 9, 2015 #

6 PM

Running 30:47 intensity: (13 @0) + (3:57 @1) + (19:08 @2) + (4:04 @3) + (3:25 @4) 5.98 km (5:09 / km) +38m 4:59 / km
ahr:128 max:167

Thursday Jan 8, 2015 #

6 PM

Running 7:15 intensity: (9 @0) + (18 @1) + (10 @2) + (35 @3) + (6:03 @4) 1.7 km (4:16 / km) +9m 4:09 / km
ahr:156 max:173

Running 50:38 intensity: (19 @1) + (2:51 @2) + (46:19 @3) + (1:09 @4) 11.86 km (4:16 / km) +57m 4:10 / km
ahr:144 max:157

Wednesday Jan 7, 2015 #

5 PM

Running 45:12 intensity: (3 @0) + (21 @1) + (2:05 @2) + (36:15 @3) + (5:48 @4) + (40 @5) 10.7 km (4:13 / km) +37m 4:09 / km
ahr:146 max:195

6 PM

Strength and Conditioning 25:23 intensity: (16:28 @1) + (4:58 @2) + (3:57 @3)
ahr:99 max:146

One round this week, can tell this is going to get hard.

Running 15:05 intensity: (1 @0) + (22 @1) + (9:26 @2) + (5:16 @3) 3.13 km (4:49 / km) +10m 4:45 / km
ahr:131 max:146

Tuesday Jan 6, 2015 #

6 PM

Running 19:08 intensity: (8 @0) + (1:41 @1) + (10:56 @2) + (6:23 @3) 4.3 km (4:27 / km) +1m 4:27 / km
ahr:131 max:154

Running 35:54 intensity: (12 @1) + (11:36 @2) + (6:08 @3) + (8:51 @4) + (9:07 @5) 8.85 km (4:03 / km) +160m 3:43 / km
ahr:153 max:184

Felt better than I might have done. All consistent. All losing a little bit of ground when someone inevitably upped the pace.

Running 24:47 intensity: (32 @1) + (16:55 @2) + (7:20 @3) 4.79 km (5:10 / km) +30m 5:01 / km
ahr:130 max:143

Monday Jan 5, 2015 #

10 AM

Running 53:54 intensity: (5 @0) + (39 @1) + (42:00 @2) + (11:10 @3) 11.44 km (4:43 / km) +55m 4:36 / km
ahr:130 max:145

6 PM

Running 36:29 intensity: (4 @0) + (2:12 @1) + (27:00 @2) + (7:10 @3) + (3 @4) 7.78 km (4:42 / km) +44m 4:34 / km
ahr:127 max:158

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