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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Kris

In the 7 days ending Jun 20, 2021:

activity # timemileskm+mload
  Running10 9:39:09 78.8(7:21) 126.82(4:34) 1040133.2
  Strength and Conditioning1 1:00:409.1
  Orienteering1 34:22 3.75(9:09) 6.04(5:41) 6514.8
  Total11 11:14:11 82.56 132.86 1104157.1

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MoTuWeThFrSaSu

Sunday Jun 20, 2021 #

11 AM

Running 1:40:13 intensity: (2:47 @1) + (39:12 @2) + (58:14 @3) 25.53 km (3:55 / km) +237m 3:45 / km
ahr:135 max:154 shoes: Black Symm

On my own today

Saturday Jun 19, 2021 #

8 AM

Running 6:53 intensity: (5:04 @1) + (1:49 @2) 1.56 km (4:25 / km)
ahr:109 max:122 shoes: Blue Float 3

10 AM

Running 19:36 intensity: (14:15 @1) + (5:03 @2) + (18 @3) 3.02 km (6:29 / km) +35m 6:08 / km
ahr:105 max:138 shoes: Blue Float 3

Orienteering 34:22 intensity: (7:44 @1) + (1:37 @2) + (4:43 @3) + (20:04 @4) + (14 @5) 6.04 km (5:41 / km) +65m 5:24 / km
ahr:145 max:175 shoes: Blue Jawz

4 sprintervals with Peter, Shminty and Spongey. Some good orienteering, some suspect. Good fun.

Running 12:05 intensity: (8:12 @1) + (3:33 @2) + (20 @3) 2.07 km (5:51 / km) +31m 5:26 / km
ahr:111 max:136 shoes: Blue Float 3

Friday Jun 18, 2021 #

10 AM

Running 1:03:27 intensity: (16:34 @1) + (36:57 @2) + (5:56 @3) + (4:00 @4) 14.43 km (4:24 / km) +76m 4:17 / km
ahr:137 max:182 shoes: Black Speed

Track with Jamie - feeling like I had a bit more pop today.
3 mile tempo (4 mins)
5 x 1 km (75 s)
5:06, 5:04, 5:06 - feeling chilled
2:50, 2:50, 2:50, 2:49, 2:45 - working pretty hard but not quite flat out

Running 24:15 intensity: (16:28 @4) + (7:47 @5) 5.2 km (4:40 / km)
shoes: Yellow Tarta

Flats for the k's
6 PM

Running 39:09 intensity: (13:50 @1) + (24:43 @2) + (36 @3) 8.64 km (4:32 / km) +83m 4:20 / km
ahr:116 max:136 shoes: Black Float

Thursday Jun 17, 2021 #

12 PM

Running 45:46 intensity: (11:20 @1) + (34:26 @2) 10.01 km (4:34 / km) +78m 4:24 / km
ahr:119 max:134 shoes: Black Symm

5 PM

Strength and Conditioning 1:00:40 intensity: (34:01 @1) + (23:12 @2) + (3:27 @3)
ahr:111 max:150

Wednesday Jun 16, 2021 #

5 PM

Running 1:20:11 intensity: (22:23 @1) + (57:08 @2) + (40 @3) 18.37 km (4:22 / km) +234m 4:06 / km
ahr:117 max:136 shoes: Black Float

Easy but a bit tired.

Tuesday Jun 15, 2021 #

1 PM

Running 32:27 intensity: (23:03 @1) + (9:22 @2) + (2 @3) 7.15 km (4:32 / km) +60m 4:21 / km
ahr:107 max:128 shoes: Black Symm

Shake out jog.
6 PM

Running 16:37 intensity: (7:48 @1) + (8:48 @2) + (1 @3) 3.16 km (5:15 / km) +42m 4:55 / km
ahr:110 max:133 shoes: Black Symm

Running 39:34 intensity: (4:54 @1) + (3:58 @2) + (7:57 @3) + (22:07 @4) + (38 @5) 8.67 km (4:34 / km) +3m 4:33 / km
ahr:150 max:178 shoes: Yellow Tarta

Back at the track.
3 x 6 x 400 (45 s/ 400 jog)
66, 63, 65, 63, 63, 65
64, 63, 64, 63, 64, 64
64, 63, 64, 63, 65, 61
With Jamie and very happy for the company.

Running 21:40 intensity: (7:52 @1) + (13:48 @2) 4.15 km (5:14 / km) +40m 4:59 / km
ahr:116 max:134 shoes: Black Symm

Monday Jun 14, 2021 #

7 AM

Running 37:39 [2] 6.88 km (5:28 / km) +79m 5:11 / km
ahr:122 max:159 shoes: Blue Float 3

Running 39:37 [2] 8.0 km (4:57 / km) +43m 4:49 / km
ahr:150 max:173 shoes: Blue Float 3

Commute run - cutting it fine.

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