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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Kris

In the 7 days ending Mar 29, 2015:

activity # timemileskm+mload
  Running12 7:34:01 53.78(8:26) 86.56(5:15) 1150109.5
  Orienteering4 2:35:23 11.63(13:22) 18.72(8:18) 78757.8
  Total12 10:09:24 65.41(9:19) 105.28(5:47) 1937167.2
  [1-5]12 10:07:36

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MoTuWeThFrSaSu

Sunday Mar 29, 2015 #

9 AM

Running 7:18 intensity: (32 @1) + (19 @2) + (48 @3) + (4:43 @4) + (56 @5) 1.12 km (6:32 / km) +47m 5:24 / km
ahr:157 max:187

Running 11:04 intensity: (1:02 @0) + (8:27 @1) + (1:35 @2) 0.57 km (19:27 / km) +20m 16:33 / km
ahr:94 max:132

Orienteering 34:22 intensity: (2 @0) + (20 @1) + (35 @2) + (7:23 @3) + (25:17 @4) + (45 @5) 5.02 km (6:51 / km) +176m 5:50 / km
ahr:158 max:181

Couple of misses but mostly running ok.

Running 5:26 intensity: (1:48 @1) + (3:14 @2) + (24 @3) 0.8 km (6:50 / km) +35m 5:36 / km
ahr:121 max:137

1 PM

Running 5:01 intensity: (27 @1) + (3:59 @2) + (35 @3) 0.37 km (13:29 / km) +56m 7:42 / km
ahr:126 max:136

Orienteering 15:27 intensity: (3:50 @1) + (4:55 @2) + (6:02 @3) + (40 @4) 1.69 km (9:07 / km) +55m 7:51 / km
ahr:130 max:159

Cold and not concentrating.

Saturday Mar 28, 2015 #

9 AM

Running 19:23 intensity: (34 @0) + (2:55 @1) + (5:42 @2) + (6:59 @3) + (3:13 @4) 2.99 km (6:28 / km) +123m 5:22 / km
ahr:133 max:173

Orienteering 46:22 intensity: (4:45 @1) + (2:46 @2) + (7:51 @3) + (29:34 @4) + (1:26 @5) 5.0 km (9:16 / km) +356m 6:50 / km
ahr:155 max:181

Running 8:11 intensity: (2:15 @1) + (5:11 @2) + (45 @3) 1.04 km (7:54 / km) +22m 7:08 / km
ahr:123 max:141

3 PM

Running 7:09 intensity: (10 @0) + (1:48 @1) + (2:00 @2) + (2:40 @3) + (31 @4) 0.95 km (7:33 / km) +37m 6:19 / km
ahr:126 max:165

Orienteering 59:12 intensity: (1:26 @1) + (46:59 @2) + (8:50 @3) + (1:57 @4) 7.0 km (8:27 / km) +200m 7:24 / km
ahr:139 max:162

Friday Mar 27, 2015 #

1 PM

Running 1:00:59 [2] 12.23 km (4:59 / km) +202m 4:36 / km

Thursday Mar 26, 2015 #

3 PM

Running 1:35:51 [2] 17.72 km (5:25 / km) +359m 4:55 / km

Wednesday Mar 25, 2015 #

4 PM

Running 57:33 [2] 13.01 km (4:25 / km) +90m 4:17 / km

Tuesday Mar 24, 2015 #

6 PM

Running 1:23:09 intensity: (18:00 @1) + (16:56 @2) + (11:50 @3) + (33:17 @4) + (3:06 @5) 17.24 km (4:49 / km) +90m 4:42 / km
ahr:144 max:215

20 min tempo, 10 min rest, 4 x 3 hills (jog down), 15 mins rest, 1200, 400 jog, 400.

Lost track of the time so was in a rush to get there, got stuck in no mans land a bit on the tempo but going ok. Stomach started to give issues on the hills but it was ok in the end. Felt good on the 12 and as usual swimming on the 4.
7 PM

Running 27:07 intensity: (30 @1) + (25:45 @2) + (52 @3) 5.11 km (5:18 / km) +14m 5:14 / km
ahr:123 max:137

Monday Mar 23, 2015 #

8 AM

Running 34:28 [2] 7.02 km (4:54 / km) +1m 4:54 / km

5 PM

Running 15:54 [2] 3.16 km (5:02 / km) +40m 4:44 / km

Setting out some controls for LEI training.

Running 2:47 [3] 0.62 km (4:28 / km) +11m 4:06 / km

7 PM

Running 12:41 [2] 2.62 km (4:51 / km) +3m 4:49 / km

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