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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Kris

In the 7 days ending Mar 8, 2020:

activity # timemileskm+mload
  Running12 10:38:37 84.6(7:33) 136.15(4:41) 793127.9
  Orienteering2 1:15:44 8.92(8:30) 14.35(5:17) 40342.8
  Strength and Conditioning1 30:003.2
  Total12 12:24:21 93.52 150.51 1195173.9

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MoTuWeThFrSaSu

Sunday Mar 8, 2020 #

11 AM

Running 32:33 intensity: (3:32 @1) + (22:04 @2) + (6:57 @3) 8.06 km (4:02 / km) +36m 3:57 / km
ahr:126 max:143 shoes: Blue Ride

Little run out on the Deeside way searching for some miles.

Running 11:00 intensity: (54 @1) + (8:38 @2) + (1:28 @3) 2.34 km (4:42 / km) +29m 4:25 / km
ahr:127 max:143 shoes: Blue O

Orienteering 1:00:33 intensity: (21 @1) + (53 @2) + (11:20 @3) + (47:59 @4) 10.33 km (5:52 / km) +374m 4:58 / km
ahr:160 max:173 shoes: Blue O

Actually orienteered much better than I thought - 3 decent sized mistakes but pretty good in other bits. Really enjoyed this.

https://www.maroc.routegadget.co.uk/rg2/#268&c...

Running 27:34 intensity: (4:22 @1) + (23:12 @2) 5.0 km (5:31 / km)
ahr:116 max:132 shoes: Blue O

Saturday Mar 7, 2020 #

8 AM

Running 43:56 intensity: (2:59 @1) + (28:14 @2) + (11:17 @3) + (1:26 @4) 9.88 km (4:27 / km) +83m 4:16 / km
ahr:129 max:158 shoes: Blue Ride

Nice morning jog before orienteering this afternoon. How does that work again?
1 PM

Running 20:58 intensity: (1:48 @1) + (4:15 @2) + (14:55 @3) 4.6 km (4:33 / km) +18m 4:28 / km
ahr:136 max:154 shoes: Blue Ride

Running 12:10 intensity: (3:51 @1) + (4:59 @2) + (2:31 @3) + (49 @4) 1.77 km (6:51 / km) +5m 6:45 / km
ahr:124 max:161 shoes: Blue Jawz

Orienteering 15:11 intensity: (14 @1) + (3 @2) + (10 @3) + (11:03 @4) + (3:41 @5) 4.03 km (3:46 / km) +29m 3:38 / km
ahr:169 max:178 shoes: Blue Jawz

Back on the horse. Not great, but somewhere to work from.

https://www.maroc.routegadget.co.uk/rg2/#269&c...

Running 27:40 intensity: (2:10 @1) + (24:18 @2) + (1:12 @3) 5.26 km (5:16 / km) +29m 5:07 / km
ahr:125 max:144 shoes: Blue Ride

Friday Mar 6, 2020 #

12 PM

Running 39:06 intensity: (7:24 @1) + (31:02 @2) + (40 @3) 8.5 km (4:36 / km) +57m 4:27 / km
ahr:120 max:138 shoes: Black Hawk

Hamstrings a bit tight but otherwise feeling good after yesterday.
5 PM

Running 1:12:39 intensity: (2:30 @1) + (1:06:23 @2) + (3:46 @3) 15.73 km (4:37 / km) +88m 4:30 / km
ahr:125 max:141 shoes: Black Hawk

Very much enjoying the light evenings. Saw a double rainbow.

Thursday Mar 5, 2020 #

6 AM

Running 1:28:15 intensity: (8:40 @1) + (52:06 @2) + (27:29 @3) 20.01 km (4:25 / km) +61m 4:21 / km
ahr:128 max:145 shoes: Blue Ride

Freezing this morning. Legs feeling a bit clunky but otherwise ok.
6 PM

Running 23:43 intensity: (9:35 @1) + (10:00 @2) + (4:08 @3) 3.69 km (6:26 / km)
ahr:119 max:144 shoes: Blue Ride

Good set of drills and strides.

Running 17:11 intensity: (12:46 @1) + (4:25 @2) 3.04 km (5:39 / km) +2m 5:38 / km
ahr:103 max:134 shoes: Blue Ride

5 x 200 (200 walk), 5 x 60 (60 walk)
29, 28, 28, 28, 28

Rolling into the 200's this week, so can't really compare to last week. Tired to just focus on form in the 60's but can't coordinate many things at once.

Running 10:34 intensity: (1 @1) + (2:17 @2) + (8:16 @3) 2.08 km (5:05 / km) +2m 5:04 / km
ahr:137 max:147 shoes: Blue Ride

Wednesday Mar 4, 2020 #

7 AM

Running 4:55 intensity: (1:25 @1) + (3:30 @2) 1.04 km (4:43 / km)
ahr:119 max:133 shoes: Blue Ride

Strength and Conditioning 30:00 intensity: (27:56 @1) + (2:04 @2)
ahr:99 max:121

Running 5:39 intensity: (1:32 @1) + (4:07 @2) 0.96 km (5:53 / km) +44m 4:47 / km
ahr:118 max:134 shoes: Blue Ride

5 PM

Running 1:33:06 intensity: (7:01 @1) + (1:11:33 @2) + (14:32 @3) 20.69 km (4:30 / km) +172m 4:19 / km
ahr:128 max:148 shoes: White Hawk 2

Achilles feeling fine tonight. A couple of little aches but nothing to worry about - still keeping an eye on it.

Tuesday Mar 3, 2020 #

6 PM

Running 31:53 intensity: (15:13 @1) + (16:16 @2) + (24 @3) 6.99 km (4:33 / km) +82m 4:18 / km
ahr:114 max:138 shoes: Blue Ride

L Achilles nagging a little bit more than usual, so I canned intervals just to be careful. I'd already skipped the morning run to see if that helped it recover in time for the evening but it seemed like a bit of a risk. Probably just a little too much last week - one to keep an eye on.

Monday Mar 2, 2020 #

12 PM

Running 38:05 intensity: (3:50 @1) + (30:03 @2) + (4:12 @3) 8.31 km (4:35 / km) +58m 4:26 / km
ahr:124 max:146 shoes: Black Hawk

Tired after a fun weekend.
4 PM

Running 37:40 intensity: (20:25 @1) + (16:35 @2) + (40 @3) 8.19 km (4:36 / km) +26m 4:32 / km
ahr:114 max:143 shoes: Black Hawk

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