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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Kris

In the 7 days ending May 1, 2022:

activity # timemileskm+mload
  Running12 11:25:26 96.4(7:07) 155.15(4:25) 1196166.3
  Strength and Conditioning2 1:13:457.4
  Orienteering1 26:46 4.4(6:05) 7.09(3:47) 5710.6
  Total13 13:05:57 100.81 162.23 1254184.2

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MoTuWeThFrSaSu

Sunday May 1, 2022 #

11 AM

Running 1:58:25 intensity: (4:23 @1) + (29:01 @2) + (1:25:01 @3) 29.64 km (4:00 / km) +126m 3:55 / km
ahr:137 max:152 shoes: Black Evo

A bit more chilled than last week.

Saturday Apr 30, 2022 #

10 AM

Running 1:23:25 intensity: (10:05 @1) + (1:08:00 @2) + (5:20 @3) 19.28 km (4:20 / km) +256m 4:03 / km
ahr:125 max:140 shoes: Blue Dyna

Easy, feeling pretty good again.
4 PM

Strength and Conditioning 37:30 [1]
ahr:63 max:115

Running 28:46 intensity: (15:48 @1) + (12:58 @2) 5.91 km (4:52 / km) +55m 4:39 / km
ahr:113 max:128 shoes: Black Duo

Jog jog

Friday Apr 29, 2022 #

12 PM

Running 25:31 intensity: (9:31 @1) + (15:01 @2) + (59 @3) 4.16 km (6:08 / km) +44m 5:49 / km
ahr:116 max:139 shoes: White float

Running 27:05 intensity: (10 @1) + (3:37 @2) + (10:56 @3) + (11:36 @4) + (46 @5) 6.44 km (4:12 / km)
ahr:152 max:178 shoes: Blue Tak

4 X [400 (60 s/200 jog), 300 (60 s/200 walk), 200 (2:30/400 jog)]
62, 46, 29,
63, 46, 28,
61, 46, 28,
61, 45, 28.
Feeling ok and quite smooth - turns out my HR monitor died Tuesday morning and I've been on wrist HR ever since.

Running 14:34 intensity: (13 @1) + (9:16 @2) + (5:05 @3) 2.89 km (5:03 / km) +34m 4:46 / km
ahr:131 max:145 shoes: White float

6 PM

Running 8:09 intensity: (5:51 @1) + (2:18 @2) 1.72 km (4:44 / km) +21m 4:28 / km
ahr:109 max:122 shoes: White float

Orienteering 13:58 intensity: (16 @1) + (38 @2) + (9:41 @3) + (3:23 @4) 3.8 km (3:40 / km) +34m 3:31 / km
ahr:146 max:162 shoes: White float

Open is lava sprint

Orienteering 9:19 intensity: (9 @1) + (24 @2) + (5:57 @3) + (2:49 @4) 2.32 km (4:01 / km) +12m 3:55 / km
ahr:150 max:159 shoes: White float

Maze control pick

Orienteering 3:29 intensity: (3 @1) + (8 @2) + (18 @3) + (3:00 @4) 0.96 km (3:37 / km) +12m 3:24 / km
ahr:160 max:170 shoes: White float

Line

Running 8:48 intensity: (42 @1) + (8:02 @2) + (4 @3) 1.81 km (4:51 / km) +11m 4:42 / km
ahr:122 max:135 shoes: White float

Thursday Apr 28, 2022 #

7 AM

Running 47:13 intensity: (3:15 @1) + (36:23 @2) + (7:35 @3) 9.92 km (4:46 / km) +102m 4:32 / km
ahr:127 max:150 shoes: Blue React

Taking it very easy this morning.
12 PM

Running 46:46 [2] 9.78 km (4:47 / km) +37m 4:42 / km
ahr:142 max:160 shoes: Black Duo

Pretty sure the HR from this run (and maybe this morning) is garbage - taking it very easy again.
5 PM

Strength and Conditioning 36:15 [1]
ahr:70 max:115

Wednesday Apr 27, 2022 #

11 AM

Running 21:40 intensity: (8:17 @1) + (11:14 @2) + (2:09 @3) 3.58 km (6:03 / km) +44m 5:42 / km
ahr:118 max:142 shoes: White float

Running 35:01 intensity: (12 @1) + (6 @2) + (4:09 @3) + (25:35 @4) + (4:59 @5) 10.81 km (3:14 / km)
ahr:166 max:182 shoes: Blue Apro

9 x 1 km (200 jog) - aiming for 3:00, 3:00, 2:50
2:58, 3:00, 2:48,
3:00, 3:00, 2:49,
3:04, 3:00, 2:48
Still had DOMS from the weekend before starting this session - might have been the race but might have been the long run..

Running 15:00 intensity: (27 @1) + (13:17 @2) + (1:16 @3) 2.97 km (5:03 / km) +33m 4:47 / km
ahr:127 max:138 shoes: White float

6 PM

Running 43:06 intensity: (1:54 @1) + (9:04 @2) + (19:39 @3) + (12:29 @4) 11.09 km (3:53 / km) +97m 3:43 / km
ahr:145 max:168 shoes: Black Pro

4 X 1 mile easy progressive (60 s)
5:36, 5:23, 5:15, 5:13
Wind into face on the way back

Tuesday Apr 26, 2022 #

4 PM

Running 1:28:31 intensity: (6:38 @1) + (1:17:13 @2) + (4:40 @3) 19.48 km (4:33 / km) +104m 4:26 / km
ahr:122 max:150 shoes: Black Evo

Commute run

Monday Apr 25, 2022 #

7 AM

Running 40:21 intensity: (13:20 @1) + (27:01 @2) 8.69 km (4:38 / km) +97m 4:24 / km
ahr:117 max:131 shoes: White float

Legs not loving life this morning.
6 PM

Running 33:05 intensity: (19:10 @1) + (13:54 @2) + (1 @3) 6.96 km (4:45 / km) +134m 4:20 / km
ahr:112 max:129 shoes: Geo Float

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