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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Kris

In the 7 days ending Mar 19, 2023:

activity # timemileskm+mload
  Running12 13:17:58 99.75(8:00) 160.53(4:58) 3848174.0
  Strength and Conditioning2 1:04:006.6
  Total14 14:21:58 99.75 160.53 3848180.6

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MoTuWeThFrSaSu

Sunday Mar 19, 2023 #

9 AM

Running 2:51:14 intensity: (46:44 @1) + (1:35:36 @2) + (28:54 @3) 29.03 km (5:54 / km) +1013m 5:01 / km
ahr:122 max:148 shoes: Green Tecton

Long run with a big group

Saturday Mar 18, 2023 #

9 AM

Running 1:31:35 intensity: (21:01 @1) + (26:47 @2) + (11:34 @3) + (29:46 @4) + (2:27 @5) 18.87 km (4:51 / km) +874m 3:56 / km
ahr:138 max:178 shoes: Green Tecton

4 x 7 min hill reps. Got a bit lost on the first descent (~10 mins) then got the right path after that (~5 mins)
3 PM

Running 33:55 intensity: (11:27 @1) + (20:53 @2) + (1:35 @3) 6.4 km (5:18 / km) +119m 4:51 / km
ahr:118 max:144 shoes: Green Tecton

Friday Mar 17, 2023 #

8 AM

Strength and Conditioning 33:00 intensity: (30:45 @1) + (2:15 @2)
ahr:78 max:133

12 PM

Running 1:09:20 intensity: (11:46 @1) + (57:00 @2) + (34 @3) 15.86 km (4:22 / km) +167m 4:09 / km
ahr:121 max:138 shoes: Orange Rinc

5 PM

Running 32:50 intensity: (14:02 @1) + (18:48 @2) 7.15 km (4:35 / km) +71m 4:22 / km
ahr:116 max:133 shoes: White Arahi

Thursday Mar 16, 2023 #

12 PM

Running 39:20 intensity: (12:46 @1) + (21:56 @2) + (4:38 @3) 7.56 km (5:12 / km) +93m 4:54 / km
ahr:119 max:153 shoes: Orange Rinc

With 8 x 13 s hill strides and 1 x 30 s flat stride
6 PM

Running 5:00 [1] 1.0 km (5:00 / km)
ahr:93 max:101 shoes: White Mach

Running 55:00 intensity: (53 @1) + (9:59 @2) + (38:30 @3) + (5:38 @4) 9.76 km (5:38 / km) +970m 3:46 / km
ahr:143 max:162 shoes: White Mach

Treadmill progression 50 mins 6.2:0.1:7.1 in 5 min steps. Easier than last week, different treadmill so probably better to judge on heart rate. 12% gradient

Running 6:18 intensity: (1:27 @1) + (4:51 @2) 0.99 km (6:23 / km) +46m 5:10 / km
ahr:120 max:134 shoes: White Mach

Wednesday Mar 15, 2023 #

7 AM

Strength and Conditioning 31:00 [1]
ahr:80 max:132

12 PM

Running 43:52 intensity: (16:59 @1) + (26:53 @2) 9.19 km (4:46 / km) +64m 4:37 / km
ahr:115 max:132 shoes: Blue Clif

Golf course
6 PM

Running 1:04:22 intensity: (24:53 @1) + (39:29 @2) 14.07 km (4:35 / km) +79m 4:27 / km
ahr:115 max:132 shoes: Blue Clif

Broughty Ferry

Tuesday Mar 14, 2023 #

12 PM

Running 34:54 intensity: (11:46 @1) + (18:32 @2) + (3:54 @3) + (42 @4) 7.22 km (4:50 / km) +101m 4:31 / km
ahr:120 max:164 shoes: Orange Rinc

Easy with 8 x 12 s hill strides and 1 x 30 s flat stride
6 PM

Running 35:38 intensity: (6:21 @3) + (29:17 @4) 12.0 km (2:58 / km) +118m 2:50 / km
ahr:132 max:170 shoes: Green Rocket

6 x 2 km (60 s)
6:19, 6:08, 6:05, 6:11, 6:05, 6:11
Feeling good, could probably hold back and run 6:10-6:14 consistently.

Running 7:28 intensity: (1:33 @1) + (5:55 @2) 1.18 km (6:20 / km) +48m 5:16 / km
ahr:118 max:129 shoes: Orange Rinc

Key snapped in front door so had to track Anwen down for her phone and key.

Running 57:06 intensity: (23:40 @1) + (32:36 @2) + (50 @3) 9.81 km (5:49 / km)
shoes: Orange Rinc

Monday Mar 13, 2023 #

5 PM

Running 50:06 intensity: (30:25 @1) + (19:41 @2) 10.45 km (4:48 / km) +86m 4:36 / km
ahr:113 max:131 shoes: Blue Goat

Easy around the golf course

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