Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Kris

In the 7 days ending Mar 28, 2021:

activity	#	time	miles		km		+m	load
Running	12	11:37:22	104.84	(6:39)	168.72	(4:08)	977	170.5
Strength and Conditioning	2	1:40:00						10.0
Rehab	1	20:00						2.0
Total	13	13:37:22	104.84		168.72		977	182.5

2:32

0:00

» now

Sunday Mar 28, 2021 #

8 AM

Running 31:57 6.56 km (4:52 / km)
ahr:122 max:161 shoes: Blue Symm

Running 37:03 12.03 km (3:05 / km) +4m 3:05 / km
ahr:167 max:174 shoes: Black Pro

Pacing at a Scottish Athletics half marathon - 7.5 miles in around 65:00 pace. Tough wind, so hopefully it was a good help to the guys, but I didn't really want to do any more than this.

Running 19:29 4.37 km (4:28 / km) +2m 4:27 / km
ahr:121 max:135 shoes: Black Pro

Running 24:11 4.68 km (5:10 / km) +1m 5:09 / km
ahr:108 max:127 shoes: Blue Symm

Saturday Mar 27, 2021 #

10 AM

Running 38:36 8.31 km (4:39 / km) +78m 4:26 / km
ahr:116 max:140 shoes: Black Duo

4 PM

Rehab 20:00 [1]

3 x 40 bent leg calf raises @ 30 kg
Assorted core

Running 31:52 7.15 km (4:27 / km) +61m 4:17 / km
ahr:120 max:137 shoes: Black Duo

Friday Mar 26, 2021 #

12 PM

Running 1:00:11 14.71 km (4:05 / km) +98m 3:58 / km
ahr:140 max:175 shoes: Black Fast

Easy with 8 x 30 s (90 s). Felt good but way overdressed.

5 PM

Running 50:30 11.69 km (4:19 / km) +81m 4:11 / km
ahr:118 max:132 shoes: Blue Symm

Too warm earlier and too cold this morning. Not got dressing right at all today.

Thursday Mar 25, 2021 #

7 AM

Running 1:11:03 16.36 km (4:21 / km) +92m 4:13 / km
ahr:125 max:144 shoes: Blue Symm

5 PM

Running 31:49 7.15 km (4:27 / km) +60m 4:16 / km
ahr:113 max:139 shoes: Blue Float 2

Took a little bit of effort to get out, but ok once going.

Strength and Conditioning 50:00 [1]
ahr:76 max:136

Warm up: inch worm to press up x 5, hurdle over forward/back x 5 e/s, overhead squat @ 5 kg x 10, lunge with rotation x 2 e/s, band pass overs x 10, band face pull x 10.
Bar warm up (all x 10 @ 15 kg): shrug, rdl, bor, hang pull, clean, front squat, oh press, split squat e/s, front leg calf raise e/s.

4 x (Hip thrust @ 50, 50, 60, 60 x 12, 12, 5, 5)
3 x (Bench press / RDL @ 30, 35, 35 x 12, 8, 8)
3 x 40 bent leg calf raise @ 35

Wednesday Mar 24, 2021 #

7 AM

Running 50:51 11.72 km (4:20 / km) +78m 4:12 / km
ahr:122 max:139 shoes: Grey Hawk 2

Feeling ok by the end of the run.

5 PM

Running 1:11:49 16.9 km (4:15 / km) +186m 4:02 / km
ahr:120 max:135 shoes: Blue Float 2

Tuesday Mar 23, 2021 #

11 AM

Running 1:09:22 19.04 km (3:39 / km) +15m 3:38 / km
ahr:144 max:171 shoes: Black Speed

2 x {4 min, 3 min, 2 min (2 min)}, 8 x 1 min (45 s)
Av. 3:02 min/km for the efforts and 3:49 min/km for the recoveries. Very windy today, so not much consistency. Felt pretty flat but the wind won't have helped that. Had 12 x 1 min in the plan but was done with battling the wind after 8.

5 PM

Running 40:28 11.72 km (3:27 / km) +82m 3:20 / km
ahr:149 max:165

Build - looked at the wind direction and picked the easier direction, running into the wind at the start and the end. Middle km's were gradual down and wind behind, so I understandably felt pretty good. This made up a little for feeling flat this morning.

Monday Mar 22, 2021 #

12 PM

Running 1:08:11 16.35 km (4:10 / km) +137m 4:00 / km
ahr:121 max:133 shoes: Blue Float 2

Feeling a bit stiff today.

6 PM

Strength and Conditioning 50:00 [1]
ahr:96 max:128

Warm up: inch worm to press up x 5, hurdle over forward/back x 5 e/s, overhead squat @ 5 kg x 10, lunge with rotation x 2 e/s, band pass overs x 10, band face pull x 10.
Bar warm up (all x 10 @ 15 kg): shrug, rdl, bor, hang pull, clean, front squat, oh press, split squat e/s, front leg calf raise e/s.

4 x (Back squat @ 40, 40, 55, 55 x 12, 12, 5, 5 / pogo x 40)
3 x (Split squat e/s / OH press @ 20, 25, 25 x 12, 8, 8)
2 x 50 bent leg calf raise @ 35

« Earlier | Later »