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Attackpoint - performance and training tools for orienteering athletes

Training Log: Kris

In the last 7 days:

activity # timemileskm+m
  Running8 8:47:23 72.0(7:20) 115.87(4:33) 817
  Orienteering2 42:54 6.19(6:56) 9.95(4:19) 56
  Strength and Conditioning2 20:00
  Total10 9:50:17 78.18 125.82 873
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WeThFrSaSuMoTu

Monday Sep 25 #

7 AM

Strength and Conditioning 10:00 [1]

5 PM

Running 1:23:13 intensity: (39:06 @1) + (44:07 @2) 16.87 km (4:56 / km) +225m 4:38 / km
ahr:115 max:131

Sunday Sep 24 #

10 AM

Running 54:00 [2] 10.0 km (5:24 / km) +100m 5:09 / km

Running race 29:51 [5] 10.0 km (2:59 / km)

River Ness 10km - 1st
With Ring of Steall last weekend and the orienteering yesterday I always wanted to race for the win rather than for a time.. My watch running out of battery made this the only choice.
Logan Rees set the early pace, although he surged and relaxed quite a lot, and a group of 4 formed after about a mile; myself, Logan, Kenny Wilson and Alistair Hay. Alistair started to drop back after about 4km and then Kenny sometime after 5km. I began to turn the screw after about 5.5km and slowly managed to gap Logan. From there it was just a case of keeping concentration and pushing to the finish, although the last couple of km definitely started to drag..
Happy to dip under 30 as I had no idea what pace we were running at the time.. Logan's Strava seems to suggest a first 5km of 14.56 so the 2nd would be 14.55.
5 PM

Running 29:24 [2] 6.3 km (4:40 / km) +100m 4:19 / km

Shaking out the legs

Saturday Sep 23 #

11 AM

Running 4:21 intensity: (2:38 @1) + (32 @2) + (1:11 @3) 0.7 km (6:11 / km) +4m 6:01 / km
ahr:112 max:144

Running 16:45 intensity: (7:28 @1) + (8:38 @2) + (39 @3) 2.97 km (5:39 / km) +24m 5:26 / km
ahr:114 max:140

Orienteering 27:18 intensity: (15 @1) + (7 @2) + (59 @3) + (25:41 @4) + (16 @5) 5.59 km (4:53 / km) +53m 4:40 / km
ahr:166 max:175

Mass start middle - great fun.
Tried to work hard enough to stay near the front whilst not destroying my legs. Pulled away from Jonny and Alex Carcas on the last loop.
Really enjoyed being in the forest again, helped by the fun format and the gorgeous forest.

Running 20:38 intensity: (6:11 @1) + (14:27 @2) 3.26 km (6:20 / km) +22m 6:07 / km
ahr:114 max:132

2 PM

Running 11:25 intensity: (3:27 @1) + (7:44 @2) + (14 @3) 2.15 km (5:19 / km) +3m 5:17 / km
ahr:115 max:138

Orienteering 15:36 intensity: (1:46 @1) + (2 @2) + (33 @3) + (13:15 @4) 4.37 km (3:34 / km) +3m 3:34 / km
ahr:156 max:172

Aviemore sprint.
Nice varied area, again trying not to destroy the legs but run fast enough that I still had to think about the orienteering.

Running 13:37 intensity: (4:32 @1) + (9:05 @2) 2.47 km (5:30 / km) +11m 5:24 / km
ahr:117 max:127

Friday Sep 22 #

7 AM

Strength and Conditioning 10:00 [1]

5 PM

Running 1:22:23 intensity: (9:28 @1) + (1:11:17 @2) + (1:38 @3) 19.09 km (4:19 / km) +136m 4:10 / km
ahr:121 max:149

Thursday Sep 21 #

6 AM

Running 1:19:46 intensity: (3:50 @1) + (47:14 @2) + (20:36 @3) + (8:06 @4) 18.01 km (4:26 / km) +72m 4:21 / km
ahr:133 max:163

Legs felt pretty good for the most part..

Wednesday Sep 20 #

5 PM

Running 1:42:00 intensity: (1:10:00 @2) + (20:00 @3) + (12:00 @4) 24.04 km (4:15 / km) +121m 4:08 / km

Inc. 2 x 4km progressions and 8 x 5 lamppost strides

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