Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Kris

In the 7 days ending Apr 21, 2019:

activity	#	time	miles		km		+m	load
Running	11	10:19:30	84.88	(7:18)	136.6	(4:32)	1774	169.4
Strength and Conditioning	6	1:04:00						6.4
Cycling	1	50:00						13.7
Swimming	1	27:27						5.5
Total	17	12:40:57	84.88		136.6		1774	195.0

2:17

0:00

» now

Sunday Apr 21, 2019 #

1 PM

Strength and Conditioning 5:00 [1]

Band exercises

2 PM

Running 1:48:53 27.57 km (3:57 / km) +200m 3:49 / km
ahr:147 max:172 shoes: Grey Dyna

Didn't get back until 3 am last night and didn't manage to sleep in hugely long so I was a bit sleepy for this. With Matt and Jonny for the first 80 minutes, then picked it up for a bit. Hot and sleepy but felt ok apart from that.

6 PM

Strength and Conditioning 12:00 [1]

Core

Saturday Apr 20, 2019 #

6 AM

Running 48:03 10.36 km (4:38 / km) +149m 4:20 / km
ahr:123 max:160 shoes: Blue Nimbus

Early run in Flagstaff. Awesome place but very hipster.

4 PM

Running 44:15 9.79 km (4:31 / km) +143m 4:13 / km
ahr:138 max:161 shoes: Blue Nimbus

Second run at the Grand Canyon. One of the more scenic runs I've done - really enjoyed this because you saw so much in such a short space of time. Even the forest away from the canyon was pretty cool.

C • Forest 3

Friday Apr 19, 2019 #

8 AM

Strength and Conditioning 10:00 [1]

Band exercises

9 AM

Running 1:15:01 18.52 km (4:03 / km) +171m 3:52 / km
ahr:143 max:163 shoes: Grey Dyna

Run around the track while everyone else did a session. No pain in the Achilles - last week was clearly too much for it but it seems to have settled now..

7 PM

Running 32:25 6.33 km (5:07 / km) +52m 4:55 / km
ahr:117 max:139 shoes: Blue Nimbus

Going to see the Grand Canyon tomorrow, so we drove across to Flagstaff for the night. Got out for a little shakeout when we got there. Achilles feeling good, no pain or discomfort at all. This must be a good sign because it has settled without backing off too much - mainly just a break from intensity.

Thursday Apr 18, 2019 #

8 AM

Strength and Conditioning 10:00 [1]

Band exercises

9 AM

Running 50:29 11.32 km (4:28 / km) +77m 4:19 / km
ahr:131 max:142 shoes: Grey Dyna

Around the corn fields loop. Achilles feeling better than yesterday..

5 PM

Running 51:25 11.85 km (4:20 / km) +91m 4:11 / km
ahr:141 max:185 shoes: Black Roc

A couple of loops of academy. Achilles better than yesterday but a bit worse than this morning.

Wednesday Apr 17, 2019 #

10 AM

Running 1:17:27 16.89 km (4:35 / km) +281m 4:14 / km
ahr:134 max:158 shoes: Blue Nimbus

Easy with the girls and Jonny, Achilles aching a little bit - need to be careful for a few days.

5 PM

Cycling 50:00
ahr:133 max:172

Did a session on the bike because I want to back off until my Achilles feels good again..
10 minute warm up, 4 mins steady, 8 x 10 s sprint, 20 s steady, 4 mins steady, 8 x 10 s sprint, 20 s steady, 4 mins steady, 10 minutes cool down.
Aiming for > 220 Watts on the steady and > 500 on the sprints. Got a good sweat on.

Strength and Conditioning 10:00 [1]

Physio exercises

Tuesday Apr 16, 2019 #

7 AM

Running 30:54 6.38 km (4:51 / km) +77m 4:34 / km
ahr:123 max:144 shoes: Grey Dyna

Having an easy day so got out early before others went to the track.

5 PM

Swimming 27:27 [2]

Everyone else gyming and running so got in the pool for a little swim (controlled drowning).

Strength and Conditioning 17:00 [1]
ahr:75 max:91

Some core and then some physio exercises.

Monday Apr 15, 2019 #

8 AM

Running 1:05:19 9.81 km (6:39 / km) +475m 5:22 / km
ahr:127 max:156 shoes: Black Roc

Hilly run from the house. Took it easy, everything feeling ok though. Left plantar a bit tight but everything else ok.

4 PM

Running 35:19 7.8 km (4:32 / km) +57m 4:22 / km
ahr:133 max:140 shoes: Blue Nimbus

« Earlier | Later »