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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Kris

In the 7 days ending Mar 5, 2017:

activity # timemileskm+mload
  Running11 8:50:37 69.14(7:40) 111.28(4:46) 874118.0
  Orienteering2 1:10:29 7.73(9:07) 12.44(5:40) 36018.8
  Strength and Conditioning2 10:001.0
  Total12 10:11:06 76.87 123.71 1233137.8

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MoTuWeThFrSaSu

Sunday Mar 5, 2017 #

10 AM

Running 20:52 intensity: (7:49 @1) + (7:50 @2) + (3:08 @3) + (2:05 @4) 3.91 km (5:21 / km) +64m 4:56 / km
ahr:118 max:159

Running 13:17 intensity: (7:35 @1) + (5:42 @2) 2.46 km (5:25 / km) +3m 5:23 / km
ahr:114 max:131

Orienteering 20:40 intensity: (21 @1) + (1:50 @2) + (14:13 @3) + (4:16 @4) 4.23 km (4:53 / km) +146m 4:10 / km
ahr:147 max:164

Rodi Garganico
Focusing on the first look at a leg, what should I get from this?
Was pretty good at this but came unstuck a bit in the trickiest section where I struggled to get information off the map and process it whilst maintaining any speed.

Orienteering 7:33 intensity: (13 @1) + (1:24 @2) + (5:24 @3) + (32 @4) 1.31 km (5:47 / km) +11m 5:33 / km
ahr:141 max:157

Back into the tricky section with Emil shadowing me and only telling me the next control as we approached. Much better - still right on the limit at times but knew a few more of the always so managed without many hesitations..
1 PM

Running 3:00 intensity: (2:31 @1) + (26 @2) + (3 @3) 0.57 km (5:17 / km)
ahr:92 max:118

Orienteering 42:16 intensity: (4:48 @1) + (23:51 @2) + (13:37 @3) 6.9 km (6:08 / km) +203m 5:20 / km
ahr:128 max:154

Pairs map memory with Peter.

Saturday Mar 4, 2017 #

1 PM

Running 1:24:25 intensity: (6:43 @1) + (1:15:18 @2) + (2:24 @3) 18.35 km (4:36 / km) +73m 4:31 / km
ahr:123 max:139

Friday Mar 3, 2017 #

7 AM

Running 42:13 intensity: (10:42 @1) + (29:40 @2) + (1:51 @3) 8.76 km (4:49 / km) +91m 4:35 / km
ahr:129 max:163

4 PM

Running 1:11:10 intensity: (17:37 @1) + (43:18 @2) + (9:36 @3) + (39 @4) 13.98 km (5:05 / km) +234m 4:42 / km
ahr:121 max:156

Strength and Conditioning 5:00 [1]

Thursday Mar 2, 2017 #

7 AM

Running 42:38 intensity: (7:31 @1) + (35:07 @2) 8.77 km (4:52 / km) +91m 4:37 / km
ahr:134 max:162

9 AM

Strength and Conditioning 5:00 [1]

6 PM

Running 1:05:25 intensity: (5:49 @1) + (25:02 @2) + (8:48 @3) + (25:46 @4) 16.31 km (4:01 / km) +84m 3:55 / km
ahr:116 max:163

5 mile tempo/sustained.
5.14, 05, 07, 05, 01 - 25.32
Faster than it probably should have been but it felt pretty easy and relaxed. Would be nice to have the heart rate to back that up but the replacement strap I've been sent to replace the one that was giving crap readings is also giving crap readings (Wahoo Tickr)..

Wednesday Mar 1, 2017 #

6 PM

Running 1:28:19 intensity: (14:05 @1) + (1:05:49 @2) + (7:38 @3) + (47 @4) 19.17 km (4:36 / km) +134m 4:27 / km
ahr:122 max:156

Tuesday Feb 28, 2017 #

5 PM

Running 39:39 intensity: (12:40 @1) + (16:03 @2) + (10:34 @3) + (20 @4) + (2 @5) 6.77 km (5:51 / km) +65m 5:35 / km
ahr:122 max:218

6 PM

Running 39:34 intensity: (6:34 @1) + (9:41 @2) + (11:00 @3) + (12:19 @4) 8.27 km (4:47 / km)
ahr:138 max:173

So I probably should have been sensible but by lunchtime I was feeling back to normal..

18 x 400 (60) - Aiming for 6 @ 74, 6 @ 68, 6 @ 74

Nice and relaxed paces to aim for and after lots of time off my feet in the last 36 hours my legs felt really good. My pacing was awful.

73, 75, 71, 74, 75, 72
66, 69, 68, 67, 68, 67
72, 71, 72, 72, 72, 72
7 PM

Running 20:05 intensity: (5:19 @1) + (14:37 @2) + (9 @3) 3.97 km (5:04 / km) +35m 4:51 / km
ahr:118 max:135

Monday Feb 27, 2017 #

Note
(sick) (rest day)

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