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

Training Log Archive: Kris

In the 7 days ending Nov 4, 2018:

activity # timemileskm+mload
  Running11 12:03:36 101.8(7:06) 163.84(4:25) 918164.7
  Strength and Conditioning1 35:003.5
  Total11 12:38:36 101.8 163.84 918168.2

«»
2:13
0:00
» now
MoTuWeThFrSaSu

Sunday Nov 4, 2018 #

7 AM

Running 2:03:35 intensity: (4:44 @1) + (56:08 @2) + (1:02:43 @3) 30.01 km (4:07 / km)
ahr:134 max:153

Very looping long run. Started feeling tired but got rolling quite well by the last hour.

Very pleased with the consistency of my last few weeks..

Saturday Nov 3, 2018 #

8 AM

Running 30:23 intensity: (15:35 @1) + (14:09 @2) + (39 @3) 6.08 km (5:00 / km) +44m 4:50 / km
ahr:113 max:150

Running 14:54 intensity: (13 @1) + (7 @2) + (7 @3) + (4:54 @4) + (9:33 @5) 5.0 km (2:59 / km)
ahr:174 max:181

It is not known whether I ran Harrogate parkrun.
C • Bring it along next time... 2

Running 1:20:00 intensity: (10:19 @1) + (49:04 @2) + (20:37 @3) 16.05 km (4:59 / km) +220m 4:40 / km
ahr:127 max:147

Nice run with Ralph (for a bit), Jack and Peter.

Friday Nov 2, 2018 #

12 PM

Running 1:06:48 intensity: (2:10 @1) + (41:19 @2) + (23:19 @3) 16.17 km (4:08 / km) +104m 4:00 / km
ahr:131 max:146

Thursday Nov 1, 2018 #

7 AM

Running 39:03 intensity: (1:10 @1) + (36:51 @2) + (1:02 @3) 8.77 km (4:27 / km) +90m 4:14 / km
ahr:123 max:142

Inside running were talking about singles vs doubles today and generally echoed my feelings - singles are generally better for endurance but beyond a certain point they start to become a bit unwieldy in terms of recovery. Doubles are generally easier and spread the load a bit more evenly through the week - useful when the overall load is high.
6 PM

Running 1:02:23 intensity: (7:51 @1) + (50:41 @2) + (3:51 @3) 14.48 km (4:18 / km) +83m 4:11 / km
ahr:122 max:148

Wednesday Oct 31, 2018 #

6 AM

Running 11:00 [1] 2.1 km (5:14 / km) +20m 5:00 / km

Strength and Conditioning 35:00 [1]

Bar warm up
{Back squat x 5 @ 65, 65, 65, 70; Hanging row x 10} x 4
{Split squat L+R x 5 @ 40; DB shoulder press x 10 @ 7.5} x 3
{Dead bug L+R x 6, Leg raise L+R x 10} x 3
5 PM

Running 1:27:34 intensity: (3:28 @1) + (49:20 @2) + (34:46 @3) 21.02 km (4:10 / km) +54m 4:07 / km
ahr:131 max:143

Loop through Tentsmuir and out to the south. Only run this loop once before but it is very good - generally quiet, almost zero road and options of big or little tracks for most of the way.

Tuesday Oct 30, 2018 #

7 AM

Running 32:55 intensity: (23:13 @1) + (9:41 @2) + (1 @3) 6.94 km (4:44 / km) +77m 4:30 / km
ahr:112 max:130

Quads still feeling a bit sore from Scheihallion at the weekend - not used to the descent.
5 PM

Running 27:55 intensity: (17:40 @1) + (8:48 @2) + (1:27 @3) 5.8 km (4:49 / km) +20m 4:44 / km
ahr:111 max:149

Running 23:04 intensity: (3:30 @1) + (3:13 @2) + (2:01 @3) + (10:07 @4) + (4:13 @5) 5.17 km (4:28 / km) +2m 4:27 / km
ahr:151 max:178

1.35, 1.15, 0.95, 0.65, 0.48, 0.30 km in various loops. 90-100s recovery.
James back, a good group of young guys and a short session combined for a bit of a shock to the system. Managed to get faster on each rep though which is nice.

Running 35:51 intensity: (1:43 @1) + (34:08 @2) 7.01 km (5:07 / km) +43m 4:58 / km
ahr:121 max:132

Monday Oct 29, 2018 #

7 AM

Running 39:28 intensity: (12:05 @1) + (26:39 @2) + (44 @3) 8.78 km (4:30 / km) +91m 4:16 / km
ahr:119 max:138

5 PM

Running 48:43 intensity: (6:48 @1) + (41:54 @2) + (1 @3) 10.45 km (4:40 / km) +71m 4:31 / km
ahr:119 max:131

« Earlier | Later »