Attackpoint - performance and training tools for orienteering athletes

Training Log: Kris

In the last 7 days:

activity	#	time	miles		km		+m	load
Cycling	6	12:32:53						205.6
Running	6	7:21:25	55.68	(7:56)	89.6	(4:56)	1899	160.1
Strength and Conditioning	3	1:30:20						18.2
Total	15	21:24:38	55.68		89.6		1899	384.0

4:02

0:00

Thursday Apr 2

10 AM

Running 1:15:00 18.68 km (4:01 / km) +79m 3:56 / km
ahr:140 max:171 shoes: Green Mach 1

3 x 10 mins (2 mins)
3:27, 3:18, 3:14 min/km
Better than Tuesday for sure. Took a while to get into the first one, and had a bit of a headwind. Rep 2 and 3 were better (and had more cross/tailwind).

5 PM

Cycling 2:00:00
ahr:122 max:153

2 x 20 @ 305 (5), 6 x 4 @ 380, 360 -> 368 (2)
20's felt comfortable. Easy easier than 10 @ 325 on Tuesday. Stood for the first 4 mins but it was harder than I wanted. It took a couple for the lactate to come down after that and I did the rest seated. I had to drop the power to ~360 before working back up a bit. Looks like ~370 seated and ~148-150 HR is the right effort.
Lactate 1.0 after the 20's, then 4.4, 3.2, 2.8, 2.6, 2.2, 2.2

Perfect JK sprint taper

Wednesday Apr 1

1 PM

Running 49:55 10.82 km (4:37 / km) +72m 4:28 / km
ahr:115 max:137 shoes: White Mach 7

In the middle of the run I was swooped hard on the head by a buzzard. He drew blood and provoked some language I am not proud of. He deserved every last bit of that language. Once I got safely out of his territory, I spent the rest of the run looking over my shoulder. Achilles not noticeable at all until the last 5-10 mins where it ached a little

C • Buzzard 2

5 PM

Strength and Conditioning 40:20
ahr:77 max:119

6 PM

Cycling 1:30:00 [1]
ahr:100 max:112

Tuesday Mar 31

12 PM

Running 42:00 5.7 km (7:22 / km) +695m 4:35 / km
ahr:163 max:177 shoes: Green Mach 1

6 x 6 (1)
13.7, 13.5, 13.3, 13.1 all @ 8% (3:22 to 3:31 GAP), then stairs at 20 for the last two
Trying to keep HR around 170 or less but immediately up at that level and had to reduce the speed. Shifted onto the stairs as I started to feel my Achilles more in the 3rd and 4th rep.
Offt, I thought I'd be in better shape than that. On Jan 6th I did 6 x 8 at 14.6% and 8% (3:09 GAP) with a max HR of 168 - so quite big regression. Different gym/treadmill (in N Wales) and today felt quite hot, but perhaps the good bike numbers hide a bigger drop in fitness. Hopefully can progress from here though.

Running 3:15 0.44 km (7:18 / km) +38m 5:06 / km
ahr:141 max:147 shoes: Green Mach 1

Running 34:55 7.76 km (4:30 / km) +34m 4:24 / km
ahr:122 max:143 shoes: White Mach 7

5 PM

Cycling 2:00:00
ahr:122 max:143

6 x 10 (5) at 325 (190).
Felt a bit harder with tired legs from this morning but HR still comfortable.

Monday Mar 30

12 PM

Running 54:55 11.47 km (4:47 / km) +75m 4:38 / km
ahr:120 max:134 shoes: Black Bondi

Easy around the office. Achilles feeling ok - quads still quite tender.

6 PM

Cycling 1:30:00 [1]
ahr:96 max:109

7 PM

Strength and Conditioning 15:00 [1]
ahr:73 max:93

Sunday Mar 29

12 PM

Running 1:31:20 19.5 km (4:41 / km) +138m 4:31 / km
ahr:125 max:145 shoes: White Mach 7

Easy out to Broughty Ferry. Big headwind on the way back. Achilles good: small ache for 5-7 mins and then nothing. Quads a bit sore, very deconditioned to downhill..

2 PM

Cycling 1:30:00
ahr:110 max:129

7 PM

Strength and Conditioning 35:00
ahr:82 max:127

Saturday Mar 28

9 AM

Running 1:30:05 15.23 km (5:55 / km) +768m 4:43 / km
ahr:126 max:154 shoes: Green Speedgoat 7

Skiddaw (almost). Weather very mixed - snow on top. Achilles fine, no feelings at all really. Quads will feel the descent down into Keswick tomorrow. Felt strong climbing but wasn't pushing.