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

Training Log Archive: Kris

In the 7 days ending Sep 23, 2020:

activity # timemileskm+mload
  Running12 8:59:45 76.89(7:01) 123.74(4:22) 822121.5
  Strength and Conditioning2 1:18:457.9
  Rehab2 30:00
  Total15 10:48:30 76.89 123.74 822129.4
  [1-5]13 10:18:30

«»
1:55
0:00
» now
ThFrSaSuMoTuWe

Wednesday Sep 23, 2020 #

7 AM

Running 46:56 [2] 10.74 km (4:22 / km) +79m 4:13 / km
ahr:166 max:183

Heart rate a bit wild
C • Heart Rate 2
5 PM

Running 1:09:03 intensity: (3:53 @1) + (1:04:58 @2) + (12 @3) 17.37 km (3:59 / km) +38m 3:56 / km
ahr:124 max:136 shoes: Green More

Feeling good tonight

Tuesday Sep 22, 2020 #

12 PM

Running 33:47 intensity: (22:17 @1) + (11:30 @2) 7.11 km (4:45 / km) +41m 4:37 / km
ahr:111 max:130 shoes: Black Duo

In the office again this week so a change of scenery for a lunchtime run.
5 PM

Running 50:50 intensity: (12:36 @1) + (34:39 @2) + (3:07 @3) + (28 @4) 11.46 km (4:26 / km) +50m 4:20 / km
ahr:121 max:159 shoes: Black Duo

Late leaving the office so quite tired when I got to this - 4 very relaxed strides.
9 PM

Rehab 15:00 [0]

Almost forgot

Monday Sep 21, 2020 #

12 PM

Strength and Conditioning 48:45 [1]
ahr:72 max:89

Warm up
3 x (Band abduction x 10, Band frontal raise x 10)
3 x (Front squat @ 25 kg x 8, Counter movement jump x 6)
3 x (DB SL reverse deadlift @ 15 kg e/s x 8, DB shoulder press @ 15 kg x 10)
3 x (Bicycle crunches x 10 e/s, SL bridge x 10 e/s)
6 PM

Running 50:58 intensity: (18:03 @1) + (32:55 @2) 11.68 km (4:22 / km) +81m 4:13 / km
ahr:116 max:131 shoes: Grey Ride

Legs actually feeling quite good after the weekend - a bit tired though.

Sunday Sep 20, 2020 #

11 AM

Running 1:40:19 intensity: (16:01 @1) + (1:14:49 @2) + (9:29 @3) 21.26 km (4:43 / km) +352m 4:21 / km
ahr:123 max:147 shoes: Blue Float

Stopped in Pooley Bridge on the way back and ran next to Ullswater. Very nice, quite busy.

Saturday Sep 19, 2020 #

11 AM

Running 17:38 intensity: (8:52 @1) + (8:46 @2) 3.76 km (4:42 / km) +23m 4:33 / km
ahr:113 max:125 shoes: Blue Float

Shakeout to split up the drive
7 PM

Running 27:56 intensity: (5:10 @1) + (11:29 @2) + (3:56 @3) + (7:21 @4) 5.16 km (5:25 / km) +26m 5:17 / km
ahr:134 max:168 shoes: Blue Float

Running 29:20 intensity: (12 @1) + (4 @2) + (11 @3) + (7:18 @4) + (21:35 @5) 10.0 km (2:56 / km)
ahr:174 max:181 shoes: Hakone

Podium 10 km, 5th
A group of 5 separated themselves at the start (Jake Smith, Emile Cairess, Jamie Crowe, Jack Rowe, Omar Ahmed) but I didn't have the guts to follow. My first km split was called as 2.54 (29 flat pace) and they already had a gap. I sat on Graham Rush for a couple of km before pushing on. From about 3 km I ran on my own, catching a couple of people who dropped off the leading group, but never sheltering.
Happy to race and happy with the time although I probably should have backed myself and sheltered behind the leaders for a while - plenty to build on!
5 km splits about 14:45, 14:35
C • splits 2
8 PM

Running 14:25 [1] 2.7 km (5:20 / km)
shoes: Blue Float

Friday Sep 18, 2020 #

5 PM

Running 30:42 intensity: (3:57 @1) + (25:52 @2) + (53 @3) 7.17 km (4:17 / km) +61m 4:07 / km
ahr:122 max:138 shoes: Black Fast

Taking it easy - time to see how fit I am

Thursday Sep 17, 2020 #

8 AM

Running 31:43 intensity: (5:45 @1) + (25:29 @2) + (29 @3) 7.16 km (4:26 / km) +71m 4:13 / km
ahr:120 max:136 shoes: Blue Float

5 PM

Running 36:08 intensity: (9:44 @1) + (23:06 @2) + (2:42 @3) + (36 @4) 8.18 km (4:25 / km)
ahr:121 max:159 shoes: Black Fast

Two ~1 min strides.

Strength and Conditioning 30:00 [1]
ahr:81 max:113

6 PM

Rehab 15:00 [0]

« Earlier | Later »