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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Kris

In the 28 days ending Feb 28, 2014:

activity # timemileskm+mload
  Running33 17:39:17 118.52(8:56) 190.75(5:33) 2126263.7
  Orienteering21 14:16:32 90.0(9:31) 144.84(5:55) 1955301.9
  Strength and Conditioning1 45:50 1198.0
  Total36 32:41:39 208.52(9:24) 335.58(5:51) 4200573.6
  [1-5]36 32:26:00

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Friday Feb 28, 2014 #

3 PM

Running 42:24 intensity: (11 @0) + (10:10 @1) + (28:32 @2) + (2:50 @3) + (41 @4) 7.71 km (5:30 / km) +128m 5:05 / km
ahr:121 max:165

Thursday Feb 27, 2014 #

3 PM

Running 8:08 intensity: (3 @0) + (29 @1) + (1:30 @2) + (2:43 @3) + (3:23 @4) 1.53 km (5:19 / km)
ahr:146 max:165

Orienteering 38:33 intensity: (9:31 @1) + (4:39 @2) + (2:35 @3) + (20:19 @4) + (1:29 @5) 6.41 km (6:01 / km) +116m 5:31 / km
ahr:145 max:185

Sprintervals. Had a sore back/chest all week and this was a bit much at times.

Running 10:03 intensity: (17 @1) + (4:27 @2) + (5:19 @3) 1.6 km (6:16 / km) +97m 4:49 / km
ahr:134 max:146

Wednesday Feb 26, 2014 #

3 PM

Running 59:11 intensity: (3 @0) + (1:48 @1) + (36:44 @2) + (19:58 @3) + (38 @4) 10.01 km (5:55 / km) +236m 5:17 / km
ahr:132 max:160

Tuesday Feb 25, 2014 #

6 PM

Running 1:01:32 intensity: (1 @0) + (12:18 @1) + (37:08 @2) + (11:52 @3) + (13 @4) 11.09 km (5:33 / km) +281m 4:55 / km
ahr:124 max:158

Monday Feb 24, 2014 #

5 PM

Running 32:00 [2] 7.0 km (4:34 / km)

Strength and Conditioning 45:50 intensity: (10:31 @0) + (3:56 @1) + (18:03 @2) + (13:20 @3) 0.0 km +119m null / km
ahr:129 max:153

6 PM

Running 12:41 intensity: (2:51 @1) + (4:44 @2) + (5:06 @3) 1.68 km (7:33 / km) +65m 6:20 / km
ahr:118 max:138

Saturday Feb 22, 2014 #

9 AM

Running 5:21 intensity: (3:04 @0) + (1:25 @1) + (52 @2) 0.6 km (8:56 / km)
ahr:79 max:122

Orienteering 35:00 [2] 5.0 km (7:00 / km)

Very easy around the open course.

Friday Feb 21, 2014 #

Note
(injured) (sick)

Oh dear. Woke up to go to the airport and had a seizure, scaring the crap out of Joe in the process I think. Went to hospital, all fine but missed flight. Have to have some checks at home now to get to the bottom of it. Also diagnosed with Sinusitis from the MRI, not the issue methinks.
C • Injured and ill? 1

Thursday Feb 20, 2014 #

9 AM

Running 13:02 intensity: (2:00 @1) + (10:56 @2) + (6 @3) 2.18 km (5:59 / km)
ahr:121 max:142

Orienteering 35:30 intensity: (11 @0) + (2:51 @1) + (9:38 @2) + (18:21 @3) + (4:29 @4) 4.36 km (8:08 / km) +172m 6:48 / km
ahr:138 max:163

Ankle taped, still feeling very unstable.

Orienteering 14:37 intensity: (1:27 @1) + (10:02 @2) + (2:45 @3) + (23 @4) 2.01 km (7:16 / km) +66m 6:15 / km
ahr:127 max:162

Wednesday Feb 19, 2014 #

10 AM

Running 4:59 intensity: (35 @1) + (2:09 @2) + (2:15 @3) 0.87 km (5:46 / km) +1m 5:44 / km
ahr:130 max:144

Orienteering 27:40 intensity: (2:46 @1) + (11:04 @2) + (10:13 @3) + (3:37 @4) 3.2 km (8:38 / km) +79m 7:41 / km
ahr:134 max:160 (injured)

Twisted my right ankle, a bit concerned about the weekend.

Tuesday Feb 18, 2014 #

10 AM

Orienteering 1:14:30 intensity: (7 @0) + (7:12 @1) + (1:03:31 @2) + (3:40 @3) 10.68 km (6:59 / km) +29m 6:53 / km
ahr:124 max:141

Monday Feb 17, 2014 #

11 AM

Running 6:34 intensity: (2 @0) + (35 @1) + (5:39 @2) + (18 @3) 1.22 km (5:23 / km) +24m 4:54 / km
ahr:126 max:135

Orienteering 1:00:45 intensity: (3:19 @1) + (31:17 @2) + (26:09 @3) 9.13 km (6:39 / km) +112m 6:16 / km
ahr:132 max:152

Really easy mixed technique training.
4 PM

Running 14:05 intensity: (1 @0) + (7:32 @1) + (5:33 @2) + (59 @3) 1.89 km (7:28 / km) +38m 6:47 / km
ahr:112 max:141

Orienteering 47:04 intensity: (6:29 @1) + (4:07 @2) + (2:53 @3) + (29:10 @4) + (4:25 @5) 7.57 km (6:13 / km) +173m 5:35 / km
ahr:155 max:187

Relay training, three loops. Two misses on the first loop, one miss on the second and then no misses on the last loop.

Trying very hard not to be that bellend who smashes three days of a training camp and injures himself.

Running 2:59 intensity: (7 @1) + (2:52 @2) 0.42 km (7:10 / km) +24m 5:34 / km
ahr:122 max:132

Sunday Feb 16, 2014 #

10 AM

Running 3:46 intensity: (11 @0) + (2:20 @1) + (1:15 @2) 0.56 km (6:41 / km)
ahr:105 max:126

Orienteering 1:43:19 intensity: (1 @0) + (13 @1) + (5:20 @2) + (1:18:10 @3) + (19:35 @4) 20.95 km (4:56 / km) +351m 4:33 / km
ahr:149 max:163

Long distance training in some nice terrain - Taking it at a cruising pace, not slow but not pushing it. Felt good, few mistakes at the beginning and through the course when I lost concentration. Only starting to get a bit tired at about 16-17km. Good session.
12 PM

Running 4:44 intensity: (20 @1) + (4:24 @2) 0.76 km (6:14 / km) +1m 6:12 / km
ahr:121 max:128

3 PM

Running 16:42 intensity: (1 @0) + (3:58 @1) + (8:57 @2) + (3:46 @3) 2.76 km (6:03 / km) +1m 6:02 / km
ahr:123 max:148

Orienteering 25:18 intensity: (23 @1) + (7 @2) + (26 @3) + (24:22 @4) 6.75 km (3:45 / km) +92m 3:31 / km
ahr:166 max:174

Sprint. Pushing harder, felt the legs a bit more than this morning but that isn't surprising. Felt like I was making good decisions on the whole, a few small wobbles.

Running 10:05 intensity: (2:54 @1) + (7:11 @2) 1.63 km (6:11 / km) +17m 5:53 / km
ahr:120 max:132

Saturday Feb 15, 2014 #

10 AM

Running 5:14 intensity: (18 @1) + (1:23 @2) + (3:33 @3) 0.99 km (5:16 / km) +22m 4:44 / km
ahr:136 max:153

Orienteering 57:33 intensity: (1 @0) + (2:37 @2) + (5:52 @3) + (48:59 @4) + (4 @5) 11.16 km (5:09 / km) +238m 4:40 / km
ahr:162 max:176

"Long" distance training in Portugal. Taking it pretty easy. Lovely fast terrain, running well, no mistakes, one or two iffy route choices.. Good stuff
4 PM

Running 10:06 intensity: (9 @0) + (1:50 @1) + (8:07 @2) 1.8 km (5:36 / km) +1m 5:35 / km
ahr:119 max:133

Orienteering 57:46 intensity: (3:36 @1) + (17:34 @2) + (36:03 @3) + (33 @4) 8.59 km (6:43 / km) +38m 6:35 / km
ahr:136 max:171

Compass and corridor. Ok on the corridor, hesitant and checking a lot but ok. Missed on the first compass leg when I stopped to look too early and same on the second. Not so much confidence with the features off the map. Cut it short as my focus was waning..

Running 12:20 intensity: (1:58 @1) + (6:26 @2) + (2:48 @3) + (1:08 @4) 2.19 km (5:37 / km) +16m 5:25 / km
ahr:129 max:172

Thursday Feb 13, 2014 #

3 PM

Orienteering 1:04:33 intensity: (7 @0) + (14:25 @1) + (14:06 @2) + (10:11 @3) + (25:39 @4) + (5 @5) 10.5 km (6:09 / km) +272m 5:27 / km
ahr:140 max:176

Wednesday Feb 12, 2014 #

6 PM

Running 1:01:59 intensity: (39 @1) + (50:36 @2) + (10:44 @3) 13.08 km (4:44 / km) +15m 4:43 / km
ahr:130 max:141

Tuesday Feb 11, 2014 #

6 PM

Running 58:24 intensity: (2:42 @1) + (48:21 @2) + (7:10 @3) + (11 @4) 11.85 km (4:56 / km) +6m 4:55 / km
ahr:124 max:161

Monday Feb 10, 2014 #

9 AM

Running 30:38 [2] 5.45 km (5:37 / km) +108m 5:07 / km

Sunday Feb 9, 2014 #

9 AM

Running 15:25 intensity: (2 @0) + (6:57 @1) + (7:05 @2) + (1:21 @3) 2.06 km (7:29 / km) +7m 7:21 / km
ahr:112 max:144

Orienteering 18:13 intensity: (49 @1) + (7 @2) + (28 @3) + (11:33 @4) + (5:16 @5) 3.95 km (4:37 / km) +53m 4:19 / km
ahr:166 max:182

Running 17:51 intensity: (1 @0) + (1:30 @1) + (14:48 @2) + (1:32 @3) 2.38 km (7:30 / km) +31m 7:03 / km
ahr:122 max:144

12 PM

Running 19:01 intensity: (12 @0) + (7:05 @1) + (10:45 @2) + (59 @3) 2.42 km (7:52 / km) +2m 7:50 / km
ahr:114 max:149

Orienteering 13:53 intensity: (25 @1) + (9 @2) + (16 @3) + (4:00 @4) + (9:03 @5) 3.83 km (3:38 / km) +12m 3:34 / km
ahr:172 max:184

Running 11:41 intensity: (35 @1) + (10:52 @2) + (14 @3) 1.85 km (6:19 / km) +11m 6:08 / km
ahr:125 max:136

Saturday Feb 8, 2014 #

9 AM

Running 16:48 intensity: (6 @0) + (3:09 @1) + (8:01 @2) + (5:32 @3) 2.78 km (6:03 / km) +12m 5:55 / km
ahr:125 max:149

Running 3:37 intensity: (2:21 @1) + (1:16 @2) 0.14 km (24:57 / km) +1m 24:07 / km
ahr:79 max:113

Running 4:45 intensity: (16 @0) + (1:54 @1) + (55 @2) + (1:40 @3) 0.7 km (6:47 / km) +15m 6:08 / km
ahr:113 max:149

Orienteering 24:52 intensity: (14:33 @1) + (4:01 @2) + (6:03 @3) + (15 @4) 2.17 km (11:29 / km) +6m 11:19 / km
ahr:106 max:157

Running 10:39 intensity: (3 @0) + (3:11 @1) + (7:25 @2) 1.96 km (5:25 / km) +1m 5:25 / km
ahr:116 max:132

12 PM

Running 10:00 [2] 1.5 km (6:40 / km)

Orienteering 13:00 intensity: (5:00 @3) + (8:00 @4) 2.6 km (5:00 / km)

Running 10:00 [2] 1.5 km (6:40 / km)

3 PM

Running 10:00 [2] 1.8 km (5:33 / km)

Orienteering 21:00 [3] 4.5 km (4:40 / km)

Orienteering 10:00 [2] 2.0 km (5:00 / km)

Friday Feb 7, 2014 #

10 AM

Orienteering 31:38 intensity: (7 @0) + (3:08 @1) + (18:06 @2) + (9:18 @3) + (59 @4) 5.52 km (5:44 / km) +20m 5:38 / km
ahr:129 max:166

11 AM

Orienteering 34:23 intensity: (3 @0) + (7:20 @1) + (2:23 @2) + (2:59 @3) + (18:29 @4) + (3:09 @5) 6.36 km (5:24 / km) +46m 5:13 / km
ahr:148 max:183

Running 7:49 intensity: (39 @1) + (7:03 @2) + (7 @3) 1.41 km (5:33 / km) +7m 5:25 / km
ahr:125 max:135

2 PM

Running 9:48 intensity: (2:15 @1) + (3:13 @2) + (4:20 @3) 1.62 km (6:02 / km) +6m 5:56 / km
ahr:126 max:149

Orienteering 8:48 intensity: (1 @0) + (22 @1) + (4 @2) + (10 @3) + (2:05 @4) + (6:06 @5) 2.42 km (3:38 / km) +11m 3:33 / km
ahr:172 max:184

Running 15:10 intensity: (2:23 @1) + (11:47 @2) + (1:00 @3) 2.29 km (6:38 / km) +3m 6:35 / km
ahr:122 max:140

5 PM

Running 9:28 intensity: (2:19 @1) + (6:39 @2) + (30 @3) 1.38 km (6:51 / km) +16m 6:29 / km
ahr:121 max:141

Orienteering 38:37 intensity: (4:08 @1) + (16:26 @2) + (17:06 @3) + (57 @4) 5.16 km (7:29 / km) +69m 7:01 / km
ahr:132 max:159

Running 17:46 intensity: (1:34 @1) + (16:12 @2) 3.17 km (5:36 / km)
ahr:120 max:129

Thursday Feb 6, 2014 #

4 PM

Running 59:24 intensity: (1 @0) + (37 @1) + (7:16 @2) + (28:31 @3) + (22:59 @4) 13.0 km (4:34 / km) +267m 4:09 / km
ahr:149 max:169

Wednesday Feb 5, 2014 #

1 PM

Running 59:38 intensity: (14:14 @1) + (40:21 @2) + (4:37 @3) + (26 @4) 10.02 km (5:57 / km) +234m 5:20 / km
ahr:123 max:162

Tuesday Feb 4, 2014 #

5 PM

Running 27:04 intensity: (1 @0) + (1:32 @1) + (15:49 @2) + (8:20 @3) + (1:22 @4) 5.15 km (5:15 / km) +37m 5:04 / km
ahr:131 max:160

C • Kentmere 2

Running 6:03 intensity: (1:14 @1) + (2:28 @2) + (2:21 @3) 0.86 km (7:01 / km)
ahr:129 max:153

Running 36:14 intensity: (1 @0) + (8:34 @1) + (11:16 @2) + (3:02 @3) + (6:59 @4) + (6:22 @5) 5.53 km (6:33 / km) +3m 6:32 / km
ahr:140 max:182

Went down to the track with Jack.. Very fast session and it killed my legs, especially as they were still a bit tired from the weekend..

600m (4 mins), 400m, (6 mins), 1000m (6 mins) x2

Felt good on the k's but couldn't get any more speed on the shorter ones despite the long rest. Not sure how great this session was, but it still hurt.

Running 33:21 intensity: (1 @0) + (1:57 @1) + (21:59 @2) + (9:24 @3) 5.56 km (6:00 / km) +137m 5:20 / km
ahr:129 max:147

Monday Feb 3, 2014 #

6 PM

Running 59:25 intensity: (11:54 @1) + (26:32 @2) + (20:59 @3) 12.0 km (4:57 / km) +160m 4:39 / km
ahr:119 max:151

Sunday Feb 2, 2014 #

11 AM

Running 18:29 [2] 3.96 km (4:40 / km) +41m 4:26 / km

Saturday Feb 1, 2014 #

11 AM

Running 22:31 intensity: (2:15 @1) + (9:34 @2) + (8:47 @3) + (1:55 @4) 3.88 km (5:48 / km) +5m 5:46 / km
ahr:133 max:169

Running 35:52 intensity: (4 @1) + (5 @2) + (7 @3) + (25 @4) + (35:11 @5) 10.54 km (3:24 / km) +39m 3:21 / km
ahr:180 max:192

BUCS cross country, 20th or maybe 19th depending on which results..

First time in the A race, didn't know what to expect. Ran the first 100m flat out to avoid any debacles and settled in from then on. Poo Boy went passed on the hill on the small lap but I didn't bother to try to stay with him I was just settling in. Caught Jaimie Roden on the first big lap, much to my surprise and was feeling good. Settled in from that point with Poo Boy about 100-150m ahead, just ahead of a group of 8-10.. Pushed on a bit on the last lap and caught some people but was never going to get on terms with the group. Had a sprint finish left at the end as well.

Pleased with the result, feel good in my running at the minute, just no top top speed. Think I was around 30-40 seconds behind Peter when he pulled out, but I'm not sure I ever expected to beat him after his Midlands success.

Running 24:31 intensity: (13:30 @1) + (11:01 @2) 2.4 km (10:13 / km) +10m 10:01 / km
ahr:110 max:131

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