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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Kris

In the 29 days ending Feb 29, 2012:

activity # timemileskm+mload
  Orienteering19 17:37:28 90.79 146.12 2003457.8
  Running30 15:48:09 96.54 155.37 3146331.3
  Strength and Conditioning6 3:31:29 3.88 6.25 345.6
  Cycling2 20:054.0
  Total40 37:17:11 191.22 307.74 5152838.7
  [1-5]40 37:14:10

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Wednesday Feb 29, 2012 #

Strength and Conditioning 30:00 [3]

S&C testing, improvements from last time.
3 PM

Running 1:19:04 intensity: (7 @0) + (1:20 @1) + (36:17 @2) + (34:59 @3) + (6:21 @4) 13.99 km (5:39 / km) +420m 4:55 / km
ahr:131 max:169

Easy run with Ralph, John and Tom. Tired now

Tuesday Feb 28, 2012 #

10 AM

Running 24:39 intensity: (4 @0) + (19 @1) + (10:43 @2) + (9:54 @3) + (3:39 @4) 4.37 km (5:38 / km) +69m 5:13 / km
ahr:133 max:166

Morning jog, legs a bit sore after drills
6 PM

Running 1:03:46 intensity: (12 @0) + (57 @1) + (7:21 @2) + (14:36 @3) + (23:34 @4) + (17:06 @5) 11.71 km (5:27 / km) +73m 5:17 / km
ahr:149 max:182

ShUOC intervals, feeling pretty bad. Tired, wrong shoes and stomach issues but ground it out.. Treb running well. Feel better for doing it.

Monday Feb 27, 2012 #

5 PM

Running 29:58 intensity: (37 @1) + (7:33 @2) + (13:27 @3) + (8:13 @4) + (8 @5) 5.61 km (5:20 / km) +76m 5:00 / km
ahr:138 max:177

Easy before drills

Strength and Conditioning 48:39 intensity: (17:48 @1) + (19:53 @2) + (9:37 @3) + (1:21 @4) 2.27 km (21:27 / km) +1m 21:24 / km
ahr:117 max:157

Drills and skills

Running 3:50 intensity: (2 @0) + (2:12 @3) + (1:36 @4) 0.7 km (5:28 / km) +27m 4:35 / km
ahr:147 max:157

Home

Saturday Feb 25, 2012 #

Running 30:00 [3] 5.0 km (6:00 / km)

Warm up and longer cool down, body feels good just mentally a bit tired (insert your own hallam joke here)
1 PM

Orienteering 30:00 [3] 5.0 km (6:00 / km)

First loop of the long distance. Went out strongly but lost concentration to the 6th and was already thinking about stopping. Didn't have the concentration today, tired after last week. Going well for a bit, level with Robi to the 5th, although slightly different courses.
7 PM

Orienteering 49:34 intensity: (19 @0) + (4:50 @1) + (20:04 @2) + (16:27 @3) + (7:54 @4) 6.61 km (7:30 / km)
ahr:129 max:162

Two mass start courses in the night. No paths or reflectors so pretty hard, really shitty area in bits as well. I wasn't very good.

Friday Feb 24, 2012 #

10 AM

Orienteering 1:00:11 intensity: (7 @0) + (3:54 @1) + (49:53 @2) + (6:17 @3) 8.3 km (7:15 / km) +27m 7:08 / km
ahr:121 max:140

Easy training, some controls, a corridor and then a control pick. Concentrating really well for the corridor but then couldn't concentrate for the pick. Losing direction all the time, skipped some controls and jogged in.

Thursday Feb 23, 2012 #

9 AM

Running 9:26 intensity: (10 @0) + (2:35 @1) + (5:38 @2) + (1:00 @3) + (3 @4) 1.38 km (6:49 / km) +2m 6:46 / km
ahr:112 max:151

Some warming up

Orienteering 36:10 intensity: (24 @1) + (4 @2) + (1:33 @3) + (29:22 @4) + (4:47 @5) 7.61 km (4:45 / km) +19m 4:42 / km
ahr:164 max:175

Small relay race. First leg, running well until number 7, missed 7 by 30/40s and then missed the easy number 8 by almost 4 mins. Pushed hard on the last loop and finished 3.30 down. Not good performance but fun terrain. Need to focus.
5 PM

Orienteering 48:13 intensity: (11 @0) + (3:22 @1) + (26:42 @2) + (17:58 @3) 7.11 km (6:47 / km)
ahr:125 max:146

Easy training on a map with lost of alterations, map memory, contour only, compass only, corridor and line. Nice

Wednesday Feb 22, 2012 #

11 AM

Orienteering 48:49 intensity: (4 @0) + (1:11 @1) + (18:03 @2) + (14:18 @3) + (15:13 @4) 8.24 km (5:56 / km) +45m 5:46 / km
ahr:137 max:157

Training on the way down to the coast. Nice vague little sanddune area, compass a little suspect at times.
4 PM

Orienteering 1:30:33 intensity: (7 @0) + (1:47 @1) + (11:26 @2) + (1:03:02 @3) + (14:11 @4) 13.49 km (6:43 / km) +40m 6:37 / km
ahr:139 max:158

Training from the hotel, overgrown area, still pretty fast to run, cut from 25-33 as getting a bit tired and a bit fed up of grot.

4 x 10s strides at the end.

It says 40m of climb, that is a lie. There was loads.

Tuesday Feb 21, 2012 #

9 AM

Orienteering 1:21:56 intensity: (46 @0) + (12 @1) + (23 @2) + (14:19 @3) + (1:02:56 @4) + (3:20 @5) 13.95 km (5:52 / km) +389m 5:09 / km
ahr:156 max:184

POM Day 4, Mass start (was a chase but I mp'd day 1)

Started easy, which was hard as it was a manic start and then worked through to the end. Best run so far, still some mistakes but none over a minute and the focus was getting there.

Correction, one mistake over a minute.

Heart rate much lower today than on Saturday, much calmer and letting the orienteering set the pace.

Running 10:00 [3]

Warm up
1 PM

Orienteering 31:42 intensity: (7:08 @1) + (13:55 @2) + (10:39 @3) 3.16 km (10:01 / km) +87m 8:48 / km
ahr:122 max:146

Bonus training around the model map. Slow and steady and losing a bit of focus towards the end. More of a bonus jog than a technical exercise.

Monday Feb 20, 2012 #

8 AM

Running 22:31 [3] 3.89 km (5:47 / km) +51m 5:26 / km

Morning jog, was one minute late and they left without me so had to run a bit faster to catch them up.
1 PM

Running 25:00 [3]

Warm up.

Orienteering 45:00 [3]

POM day 3, WRE middle.

Better. Aimed to focus for the whole race on the orienteering. Lots of stops and hesitations and lost focus a bit around 10/11/12 but succeeded in the most part until the spectator. Then binned two minutes after the spectator on a pretty hard leg, not a good enough plan and ended up ages away. Disappointing but getting better.
7 PM

Orienteering 1:00:35 intensity: (5:28 @1) + (23:34 @2) + (26:28 @3) + (4:59 @4) + (6 @5) 7.68 km (7:53 / km) +81m 7:30 / km
ahr:129 max:172

Bonus night training, focus not all there and very rusty in the dark but good fun.

Sunday Feb 19, 2012 #

8 AM

Running 15:00 [3]

Morning run, missed the lillomarka run but went out 15 mins late with Scott.
1 PM

Running 20:42 intensity: (6 @0) + (3:36 @1) + (11:05 @2) + (4:58 @3) + (57 @4) 3.16 km (6:33 / km) +42m 6:08 / km
ahr:123 max:156

Warm up

Orienteering 45:01 intensity: (1 @0) + (15 @1) + (1:05 @2) + (9:18 @3) + (34:22 @4) 6.32 km (7:07 / km) +227m 6:02 / km
ahr:154 max:168

POM day 2, middle.

Even worse than day one. Going well up until 8 but then lost focus and made mistake after mistake, bit better at the end but not confidence inspiring.

Saturday Feb 18, 2012 #

8 AM

Running 19:57 intensity: (3:08 @1) + (8:16 @2) + (7:44 @3) + (49 @4) 3.33 km (6:00 / km) +37m 5:41 / km
ahr:126 max:155

Morning run.
12 PM

Running 17:12 intensity: (1:05 @1) + (1:18 @2) + (6:49 @3) + (8:00 @4) 2.78 km (6:11 / km) +85m 5:22 / km
ahr:140 max:166

Warm up

Orienteering 1:25:02 intensity: (19 @1) + (14 @2) + (2:44 @3) + (48:22 @4) + (33:23 @5) 14.75 km (5:46 / km)
ahr:166 max:176

POM day 1, Long distance.

Missed the first one by a lot and then very scrappy for the rest. Not orienteering very well for the most part although some bits were better. MP'd a control on the butterfly.
7 PM

Running 18:37 intensity: (2 @0) + (24 @1) + (5 @2) + (35 @3) + (16:32 @4) + (59 @5) 4.42 km (4:13 / km) +30m 4:04 / km
ahr:159 max:172

POM, night sprint.

Just cruising this trying to be smooth, missed number 3 but otherwise very good.

Running 13:09 [3] 2.07 km (6:22 / km) +179m 4:26 / km
ahr:130 max:164

Cool down.

Running 12:00 [3]

Warm up.

Friday Feb 17, 2012 #

7 PM

Running 12:35 intensity: (2 @0) + (6 @1) + (4:57 @2) + (7:30 @3) 2.29 km (5:30 / km) +7m 5:25 / km
ahr:133 max:148

Easy jog with Scott to get some of the travelling out of the legs.

Thursday Feb 16, 2012 #

4 PM

Orienteering 1:19:50 intensity: (2 @0) + (4:20 @1) + (19:58 @2) + (15:37 @3) + (8:59 @4) + (30:54 @5) 14.54 km (5:29 / km) +405m 4:49 / km
ahr:148 max:184

Sprintervals, good fun but very hilly today.

Wednesday Feb 15, 2012 #

Note
(sick) (rest day)

Starting to get a cold and going to Portugal on Friday so could do with getting rid.

Monday Feb 13, 2012 #

6 PM

Running 3:26 intensity: (23 @1) + (3 @2) + (16 @3) + (2:39 @4) + (5 @5) 0.85 km (4:02 / km)
ahr:149 max:170

Down to drills, late.

Strength and Conditioning 40:08 intensity: (5 @0) + (19:10 @1) + (16:28 @2) + (4:05 @3) + (20 @4) 1.97 km (20:24 / km) +1m 20:20 / km
ahr:109 max:155

Drills and Skills

Running 10:56 intensity: (10:25 @2) + (31 @3) 1.7 km (6:25 / km) +55m 5:31 / km
ahr:123 max:134

Home

Sunday Feb 12, 2012 #

9 AM

Running 14:11 intensity: (1 @0) + (24 @1) + (1:53 @2) + (11:17 @3) + (36 @4) 2.31 km (6:09 / km) +125m 4:50 / km
ahr:136 max:153

Jog up.

Orienteering 30:46 intensity: (20 @1) + (3 @2) + (6 @3) + (21:31 @4) + (8:46 @5) 4.47 km (6:53 / km) +164m 5:49 / km
ahr:165 max:174

Mass start. Staying just behind in the group for most of it, keeping contact with the map. Good fun.

Orienteering 28:16 intensity: (13 @1) + (2:41 @2) + (18:38 @3) + (6:44 @4) 3.32 km (8:31 / km) +86m 7:33 / km
ahr:143 max:157

Middle style. Taking it easier and navigation suffered, lost track a couple of times.

Running 14:20 intensity: (15 @1) + (42 @2) + (3:51 @3) + (9:32 @4) 2.12 km (6:45 / km) +33m 6:16 / km
ahr:149 max:166

Sprint style, Pushing a bit harder and orienteering better as a result. Lost a bit of time on the path route to 3.

Running 12:40 intensity: (56 @1) + (9:16 @2) + (2:28 @3) 2.32 km (5:28 / km) +21m 5:13 / km
ahr:122 max:139

Warm down with spongey.

Saturday Feb 11, 2012 #

10 AM

Running 9:57 intensity: (31 @1) + (3:03 @2) + (6:23 @3) 1.87 km (5:19 / km) +65m 4:31 / km
ahr:134 max:146

Warm up

Orienteering 41:25 intensity: (31 @1) + (46 @2) + (6:49 @3) + (32:42 @4) + (37 @5) 5.19 km (7:59 / km) +197m 6:42 / km
ahr:156 max:170

First two loops. Terrible on the first loop. Not enjoying the lack of walls on the map, it was really distracting me. Better on the second.

Orienteering 40:00 [3] 4.0 km (10:00 / km) +150m 8:25 / km

Third and fourth loops. Better. Walls still pissing me off.
2 PM

Running 25:00 [3]

Various warming up and down.

Orienteering 25:00 [3]

Two sprint courses, going better than the morning. Missed a bit on occasion and a few rubbish route choices.

Orienteering 35:00 [3]

Control pick, didn't do it all. Going ok, missed right at the end when I started to loose concentration.

Friday Feb 10, 2012 #

Note

...

...and that was the last thing Ian can remember. Once again, all too soon after the last, Ian had lost a night due to his friend Phil.

He awoke in the morning to an already light bedroom and the sounds of Kate hoovering downstairs. After crawling out of bed, Ian looked down to see that once again his knees were covered in mud. Perplexed by this but more worried by the pounding in his head and the stiffness in his muscles, Ian decided to go out for a short hangover run to ease his symptoms.

Ian set off towards crookes, his aching legs showing no signs of loosening up. There was another symptom now, nausea. His stomach swirled and this slowed the pace even further. After 15 minutes, Ian was off in his own world and didn't even notice Phil until he was right beside him. Ian hadn't thought it possible but Phil looked worse than Ian felt.

"You're looking a bit rough today"
"I feel a damn sight worse than just a bit rough" replied Phil. The conversation continued in this manner, with both Ian and Phil too tired and still a bit blurry to think of any more exciting to talk about. One thing Phil said did make Ian think however.
"I don't suppose you remember any of last night? Only I woke up and my back was covered in mud.."

The end?

Thanks to Oli, from the ShUOC boys, for a months worth of brilliant bed time reading.
3 PM

Running 48:05 intensity: (29 @1) + (9:16 @2) + (31:51 @3) + (6:29 @4) 9.73 km (4:56 / km) +205m 4:28 / km
ahr:138 max:159

Easy with Ralph, then down to gym.

Strength and Conditioning 10:00 intensity: (2 @0) + (41 @1) + (2:21 @2) + (4:18 @3) + (2:38 @4)
ahr:137 max:160

4 x Squats (50,60,60,60), press ups, OH lunges (10) and then home for a shower before going to the lakes.

Running 5:08 intensity: (2 @0) + (29 @2) + (4:03 @3) + (34 @4) 0.77 km (6:40 / km) +50m 5:02 / km
ahr:144 max:152

Run home.

Thursday Feb 9, 2012 #

4 PM

Running 7:46 intensity: (16 @1) + (9 @2) + (44 @3) + (6:37 @4) 1.54 km (5:02 / km)
ahr:153 max:169

To goodwin (late) and down onto west street.

Orienteering 33:19 intensity: (56 @1) + (7:17 @2) + (3:36 @3) + (7:04 @4) + (14:26 @5) 6.2 km (5:22 / km) +41m 5:12 / km
ahr:155 max:186

Sprintervals. Big group today. At times orienteering well but other times I was a bit shoddy.

Running 33:27 intensity: (1 @1) + (5:21 @2) + (23:28 @3) + (4:37 @4) 6.02 km (5:34 / km) +162m 4:54 / km
ahr:139 max:159

Long warm down from sprintervals

Wednesday Feb 8, 2012 #

6 AM

Running 1:16:55 intensity: (6 @0) + (25 @1) + (12 @2) + (1:07:41 @3) + (8:31 @4) 14.16 km (5:26 / km) +291m 4:55 / km
ahr:135 max:168

Doing some mapping in Redditch. All commuting. Down to station, to the school in redditch, back to station and home via refreshers fair where I was very useful.

Monday Feb 6, 2012 #

6 PM

Running 14:08 intensity: (9 @0) + (1:52 @1) + (8:11 @2) + (3:56 @3) 2.17 km (6:32 / km) +63m 5:42 / km
ahr:129 max:162

Up to crookes and then down to drills

Strength and Conditioning 52:43 intensity: (1 @0) + (32:31 @1) + (15:12 @2) + (4:18 @3) + (19 @4) + (22 @5) 2.02 km (26:09 / km) +1m 26:05 / km
ahr:106 max:190

Drills, very icey and slippy

Running 5:41 intensity: (13 @1) + (11 @2) + (2:21 @3) + (2:56 @4) 1.15 km (4:57 / km) +36m 4:17 / km
ahr:146 max:163

Home from drills.

Sunday Feb 5, 2012 #

Running 23:00 [3] 4.6 km (5:00 / km)

Forgot to restart my watch when I stopped at hunters bar.
9 AM

Running 1:39:30 intensity: (12 @1) + (9:26 @2) + (39:34 @3) + (49:47 @4) + (31 @5) 17.65 km (5:38 / km) +446m 5:00 / km
ahr:148 max:173

Long run with Dave and Jonny

Friday Feb 3, 2012 #

4 PM

Running 30:35 intensity: (2 @0) + (48 @1) + (9:15 @2) + (16:57 @3) + (3:33 @4) 6.02 km (5:05 / km) +143m 4:32 / km
ahr:134 max:156 (rest day)

Easy run with Chris

Thursday Feb 2, 2012 #

2 PM

Running 19:19 intensity: (8 @0) + (30 @1) + (1:46 @2) + (2:32 @3) + (14:23 @4) 3.91 km (4:56 / km) +66m 4:33 / km
ahr:146 max:155

Down to physio, then down to meet treb and malley for sprintervals
3 PM

Orienteering 31:06 intensity: (38 @1) + (5:06 @2) + (3:16 @3) + (7:07 @4) + (14:59 @5) 6.18 km (5:02 / km) +45m 4:51 / km
ahr:157 max:178

Sprintervals, felt like i was pushing hard but not moving very fast. Only big mistake was running one loop in the wrong direction. Some hesitations

Running 10:49 intensity: (28 @2) + (6:19 @3) + (4:02 @4) 1.83 km (5:56 / km) +80m 4:52 / km
ahr:147 max:159

Home from sprintervals

Wednesday Feb 1, 2012 #

1 PM

Cycling 10:00 intensity: (2 @0) + (4:28 @1) + (5:30 @2)
ahr:107 max:121

Warm up

Strength and Conditioning 29:59 intensity: (4:58 @1) + (7:31 @2) + (11:51 @3) + (5:39 @4)
ahr:131 max:167

Same as last week, blasted through today.

Squats (50,60,60), Press ups, OH lunges (15)
Prisoner squats, push press (20), hanging row
Dips (-33), BOR (7), Plate to sky
Plank, dorsal raise, bicycles

Running 11:34 intensity: (10 @1) + (51 @2) + (10:33 @3) 1.76 km (6:34 / km) +69m 5:30 / km
ahr:134 max:151

Jog home via tescos
5 PM

Running 38:43 intensity: (48 @1) + (21:43 @2) + (12:36 @3) + (3:36 @4) 7.16 km (5:24 / km) +77m 5:08 / km
ahr:130 max:157

John and ralph turned up and fancied a run so I went running

Cycling 10:05 intensity: (1 @0) + (18 @1) + (4:53 @2) + (4:53 @3)
ahr:130 max:144

Cycling in the gym while john did some core

Running 5:33 intensity: (18 @1) + (11 @2) + (2:02 @3) + (3:02 @4) 1.0 km (5:33 / km) +61m 4:15 / km
ahr:146 max:156

Hungry so didn't stay for clubnight, jogged home.

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