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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Kris

In the 29 days ending Feb 29, 2016:

activity # timemileskm+mload
  Running33 30:17:11 215.22(8:27) 346.36(5:15) 4142439.6
  Orienteering22 18:52:40 116.46(9:44) 187.42(6:03) 2453398.9
  Strength and Conditioning1 5:000.5
  Total43 49:14:51 331.67 533.78 6595839.0
  [1-5]43 49:14:23

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Monday Feb 29, 2016 #

5 PM

Running 1:33:44 intensity: (2:18 @1) + (1:22:36 @2) + (4:09 @3) + (4:41 @4) 18.88 km (4:58 / km) +103m 4:50 / km
ahr:126 max:160

Sunday Feb 28, 2016 #

12 PM

Running 2:05:24 intensity: (1:36:50 @2) + (27:53 @3) + (27 @4) + (14 @5) 17.0 km (7:23 / km) +1000m 5:42 / km
ahr:105 max:155

Long run with Anwen from Dollar. Great conditions.

Saturday Feb 27, 2016 #

11 AM

Running 1:06:39 intensity: (7 @0) + (3:30 @1) + (31:40 @2) + (28:51 @3) + (2:31 @4) 11.21 km (5:57 / km) +495m 4:52 / km
ahr:133 max:159

First time out at Balkello..
7 PM

Running 31:43 intensity: (5:42 @1) + (10:07 @2) + (6:24 @3) + (9:30 @4) 6.01 km (5:17 / km) +85m 4:56 / km
ahr:136 max:170

Easy with 10 x 25s hill sprints. Except now I look I only did 9.

Friday Feb 26, 2016 #

5 PM

Running 1:30:35 intensity: (2:02 @1) + (1:08:56 @2) + (15:53 @3) + (3:44 @4) 18.61 km (4:52 / km) +174m 4:39 / km
ahr:131 max:166

Thursday Feb 25, 2016 #

5 PM

Running 1:32:11 intensity: (1:15 @1) + (5:14 @2) + (1:13:34 @3) + (12:07 @4) + (1 @5) 22.0 km (4:11 / km) +166m 4:02 / km
ahr:145 max:164

Steady run after dropping the bag off home. Tried to run a bit faster without tiring the legs out too much.

Wednesday Feb 24, 2016 #

5 PM

Running 1:41:45 intensity: (3:07 @1) + (1:29:50 @2) + (6:59 @3) + (1:49 @4) 20.5 km (4:58 / km) +104m 4:50 / km
ahr:125 max:166

Taking it easy..
7 PM

Strength and Conditioning 5:00 [1]

Tuesday Feb 23, 2016 #

6 PM

Running 18:20 intensity: (5:01 @1) + (4:59 @2) + (4:15 @3) + (4:05 @4) 3.64 km (5:02 / km) +62m 4:39 / km
ahr:131 max:158

Running 48:15 intensity: (1:59 @1) + (21:05 @2) + (7:46 @3) + (13:10 @4) + (4:15 @5) 9.31 km (5:11 / km) +2m 5:11 / km
ahr:143 max:184

3 x 4 x 400 (1min) [5min]

Felt like hard work the whole way tonight. Legs were not enjoying life.

65, 65, 65, 66;
64, 65, 88 (shoelace came undone), 64;
65, 66, 64, 66;

Running 17:49 intensity: (35 @1) + (15:36 @2) + (1:38 @3) 3.13 km (5:41 / km) +34m 5:23 / km
ahr:125 max:146

Monday Feb 22, 2016 #

6 PM

Running 33:34 intensity: (2:22 @1) + (14:10 @2) + (12:33 @3) + (4:29 @4) 6.78 km (4:57 / km) +39m 4:49 / km
ahr:134 max:162 (rest day)

Sunday Feb 21, 2016 #

9 AM

Running 12:39 [2] 1.89 km (6:42 / km) +116m 5:08 / km

Orienteering 29:30 [4] 5.5 km (5:22 / km) +218m 4:29 / km

BUCS Relay First Leg.

So I had an aim of winning the first leg and if possible getting away. Always up near the front, but never really had an opportunity to make a gap. Part of this was due to me being a bit scrappy but not sure I had the legs to have made it stick anyway. Legs felt really flat but again it was muddy and steep. Pushed away up the hill to the finish and came in in the lead which was good. Really good close racing.

Running 13:25 [1] 1.99 km (6:44 / km) +40m 6:07 / km

Saturday Feb 20, 2016 #

1 PM

Running 25:03 intensity: (4:40 @1) + (9:49 @2) + (8:57 @3) + (1:37 @4) 1.55 km (16:10 / km) +68m 13:16 / km
ahr:131 max:163

Orienteering 58:14 intensity: (14 @1) + (19 @2) + (11 @3) + (35:36 @4) + (21:54 @5) 12.66 km (4:36 / km) +269m 4:10 / km
ahr:172 max:188

BUCS Orienteering.

Reasonably satisfied but a bit gutting to be just pipped to the post. Lost 40 seconds or so on the route choice to 6 (never saw the right route choice), 1 minute on number 8 (map was very dodgy with lots of extra features but I should have just run to the top of the hill) and 40 seconds on 17 (poor direction down the hill and never caught myself on the flat area). Felt a bit flat for most of the race but that could be due to the mud making everything extra hard work.

Running 17:32 intensity: (1:13 @1) + (1:10 @2) + (4:31 @3) + (7:11 @4) + (3:27 @5) 2.88 km (6:05 / km) +61m 5:30 / km
ahr:156 max:202

Friday Feb 19, 2016 #

12 PM

Running 38:07 [2] 8.14 km (4:41 / km) +39m 4:34 / km

Thursday Feb 18, 2016 #

4 PM

Running 3:21 [2] 0.81 km (4:10 / km) +1m 4:08 / km

Running 1:38:30 intensity: (56 @1) + (1:17:57 @2) + (8:56 @3) + (10:34 @4) + (7 @5) 20.5 km (4:48 / km) +106m 4:41 / km
ahr:132 max:167

Wednesday Feb 17, 2016 #

5 PM

Running 3:52 [2] 0.87 km (4:28 / km) +1m 4:26 / km

Running 1:31:55 intensity: (1:21 @1) + (1:13:59 @2) + (8:24 @3) + (8:11 @4) 18.39 km (5:00 / km) +125m 4:50 / km
ahr:130 max:167

Tuesday Feb 16, 2016 #

5 PM

Running 3:48 intensity: (47 @1) + (42 @2) + (1:36 @3) + (43 @4) 0.89 km (4:17 / km) +1m 4:16 / km
ahr:133 max:163

Running 2:07 intensity: (36 @1) + (10 @2) + (1:14 @3) + (7 @4) 0.48 km (4:25 / km) +3m 4:17 / km
ahr:124 max:149

Running 1:29:39 intensity: (5:37 @1) + (1:20:14 @2) + (3:39 @3) + (9 @4) 18.14 km (4:57 / km) +116m 4:47 / km
ahr:123 max:143

Back to the grind.

Sunday Feb 14, 2016 #

10 AM

Running 12:00 [2] 2.2 km (5:27 / km)

Orienteering 11:41 intensity: (20 @1) + (11 @2) + (1:54 @3) + (9:16 @4) 3.04 km (3:50 / km) +8m 3:47 / km
ahr:155 max:172

Mass start gaffled sprint. At an easyish pace. Pretty simple navigation, took some maverick route choices, most of which didn't pay off.

Running 9:29 intensity: (3:52 @1) + (5:37 @2) 1.69 km (5:37 / km) +9m 5:28 / km
ahr:116 max:131

12 PM

Running 11:43 intensity: (6:29 @1) + (4:59 @2) + (7 @3) + (8 @4) 2.2 km (5:19 / km) +22m 5:04 / km
ahr:110 max:135

Orienteering 26:25 intensity: (2:00 @1) + (3:24 @2) + (8:18 @3) + (11:57 @4) + (46 @5) 5.49 km (4:49 / km) +125m 4:19 / km
ahr:148 max:184

Sprintervals, running hard and orienteering well.

Running 7:41 intensity: (1:42 @1) + (4:25 @2) + (1:11 @3) + (23 @4) 1.23 km (6:16 / km) +52m 5:10 / km
ahr:123 max:161

Orienteering 16:08 intensity: (2:02 @2) + (9:10 @3) + (4:14 @4) + (42 @5) 2.96 km (5:27 / km) +98m 4:40 / km
ahr:149 max:180

Mass start courses, just taking it easy now.

Orienteering 12:05 intensity: (1:21 @1) + (1:03 @2) + (6:19 @3) + (2:57 @4) + (25 @5) 2.3 km (5:16 / km) +50m 4:45 / km
ahr:144 max:181

Running 2:50 intensity: (53 @1) + (1:25 @2) + (15 @3) + (17 @4) 0.45 km (6:20 / km) +3m 6:08 / km
ahr:123 max:171

4 PM

Orienteering 19:11 intensity: (41 @1) + (1:43 @2) + (8:07 @3) + (8:38 @4) + (2 @5) 3.2 km (6:00 / km) +47m 5:35 / km
ahr:150 max:175

Really cool sprint round an old town and castle. Legs a bit shot so easy pace again.

Running 16:28 intensity: (8:48 @1) + (3:26 @2) + (2:54 @3) + (1:20 @4) 2.17 km (7:36 / km) +64m 6:37 / km
ahr:118 max:159

Saturday Feb 13, 2016 #

7 AM

Running 17:20 intensity: (16:56 @1) + (18 @2) + (6 @3) 2.88 km (6:02 / km) +12m 5:54 / km
ahr:103 max:116

11 AM

Running 15:00 [2] 3.0 km (5:00 / km) +100m 4:17 / km

Orienteering 54:30 [4] 8.0 km (6:49 / km) +350m 5:35 / km

Middle distance.

I didn't really mind about the result today but I am disappointed with the performance all the same. Binned it in the first half with two 3 minute mistakes and a couple of one minute mistakes. Stupid things really.

Running 7:00 [2] 1.0 km (7:00 / km)

4 PM

Running 5:44 intensity: (1:19 @1) + (4:25 @2) 1.15 km (4:58 / km) +3m 4:54 / km
ahr:117 max:131

Orienteering 10:45 intensity: (10 @1) + (36 @2) + (5:08 @3) + (4:51 @4) 1.78 km (6:02 / km) +22m 5:41 / km
ahr:150 max:165

Forest sprints, really cool.

Orienteering 8:37 intensity: (14 @1) + (12 @2) + (5:27 @3) + (2:44 @4) 1.59 km (5:25 / km) +11m 5:14 / km
ahr:149 max:160

Running 5:03 intensity: (9 @1) + (4:52 @2) + (2 @3) 0.86 km (5:54 / km) +5m 5:44 / km
ahr:120 max:142

7 PM

Running 22:27 intensity: (6:03 @1) + (8:13 @2) + (7:29 @3) + (35 @4) + (7 @5) 3.33 km (6:44 / km) +22m 6:31 / km
ahr:125 max:162

Orienteering 15:33 intensity: (15 @1) + (6 @2) + (36 @3) + (11:21 @4) + (3:15 @5) 3.31 km (4:42 / km) +72m 4:15 / km
ahr:166 max:179

Night sprint.

Cobbles a bit lethal, even in dobbs. Good performance, got the main choices correct. A few hesitations but good to get back into it.

Running 8:49 intensity: (2:10 @1) + (6:39 @2) 1.2 km (7:19 / km) +20m 6:46 / km
ahr:118 max:133

Friday Feb 12, 2016 #

9 AM

Orienteering 1:43:22 intensity: (2:43 @1) + (47:27 @2) + (28:43 @3) + (22:13 @4) + (2:16 @5) 17.48 km (5:55 / km) +117m 5:43 / km
ahr:140 max:183

I spiked every single control today. 9.2k line and 7.2k corridor.

Thursday Feb 11, 2016 #

10 AM

Running 25:17 intensity: (10:19 @1) + (12:20 @2) + (2:25 @3) + (13 @4) 3.95 km (6:24 / km) +53m 5:59 / km
ahr:115 max:153

Orienteering 35:25 intensity: (49 @1) + (3:38 @2) + (11:27 @3) + (18:46 @4) + (45 @5) 5.84 km (6:04 / km) +107m 5:33 / km
ahr:154 max:178

Middle race. Good for the first bit, then a bit scrappy, then binned 2 minutes on number 18, just not finding the kite. Also made a mistake on the next one as I didn't want to run through the big herd of horned cows so ended way offline

Running 10:10 intensity: (6:19 @1) + (3:51 @2) 1.65 km (6:09 / km) +23m 5:45 / km
ahr:110 max:121

6 PM

Orienteering 1:05:35 intensity: (10:37 @1) + (30:09 @2) + (22:47 @3) + (2:02 @4) 10.11 km (6:29 / km) +123m 6:07 / km
ahr:129 max:157

Wednesday Feb 10, 2016 #

9 AM

Running 5:00 intensity: (2:31 @1) + (1:59 @2) + (26 @3) + (4 @4) 0.9 km (5:35 / km) +12m 5:14 / km
ahr:113 max:143

Orienteering 29:24 intensity: (5:03 @1) + (22:01 @2) + (2:20 @3) 3.11 km (9:28 / km) +46m 8:49 / km
ahr:122 max:143

Last training in the sand dunes. Lots of undergrowth, so not very interesting. Also a bit tired.

Running 15:22 intensity: (4:18 @1) + (9:54 @2) + (1:09 @3) + (1 @4) 2.5 km (6:08 / km) +44m 5:39 / km
ahr:119 max:142

5 PM

Orienteering 1:27:41 intensity: (15:51 @1) + (47:21 @2) + (24:01 @3) + (28 @4) 13.08 km (6:42 / km) +100m 6:27 / km
ahr:125 max:153

Feeling good this afternoon. Helped by the cool terrain. Made a couple of mistakes in the circle training and when the light starred to fade. Once it was dark and I was onto full headlamp it was better.

Tuesday Feb 9, 2016 #

9 AM

Orienteering 1:43:00 intensity: (55 @1) + (1:08:29 @2) + (26:00 @3) + (7:36 @4) 17.45 km (5:54 / km) +83m 5:46 / km
ahr:152 max:155

Long distance. Really didn't get the contours in the middle part.
4 PM

Orienteering 1:07:54 intensity: (7:39 @1) + (34:47 @2) + (23:36 @3) + (1:44 @4) + (8 @5) 9.9 km (6:52 / km) +37m 6:44 / km
ahr:131 max:162

Shadowed Dane for a bit, then he shadowed me. Then did the same with Steinar. Half of the forest was lovely and the other half was a jungle. Hungry by the end.

I like shadowing/being shadowed. It makes you think about what you are doing.

Monday Feb 8, 2016 #

10 AM

Running 20:44 intensity: (8:34 @1) + (9:20 @2) + (2:28 @3) + (22 @4) 2.93 km (7:04 / km) +6m 7:00 / km
ahr:114 max:149

Orienteering 42:54 intensity: (6:23 @1) + (1:40 @2) + (2:10 @3) + (27:16 @4) + (5:25 @5) 7.78 km (5:31 / km) +33m 5:24 / km
ahr:157 max:182

Relay training number 2. Best area yet in my opinion. I am pretty satisfied with how I orienteered, I didn't make any mistakes but i did make a few large unintentional bananas.
C • large unintentional bananas 5

Running 12:49 intensity: (5:12 @1) + (7:37 @2) 2.1 km (6:05 / km) +5m 6:01 / km
ahr:116 max:129

1 PM

Running 18:30 intensity: (19 @1) + (5:29 @2) + (12:42 @3) 3.42 km (5:24 / km) +65m 4:56 / km
ahr:143 max:153

Extra warm down around the town found an easy sprint course.
6 PM

Orienteering 57:09 intensity: (4:48 @1) + (3:23 @2) + (29:00 @3) + (19:53 @4) + (5 @5) 8.78 km (6:30 / km) +148m 6:00 / km
ahr:151 max:171

Night o. Feeling good and navigating well on the whole. Three main misses, all parallel errors. First two due to poor direction and last stopping too early.. I also followed the lines to exit the phi look when I still had half the loop to go.. Oops.

Sunday Feb 7, 2016 #

9 AM

Running 1:59:07 intensity: (2:02 @1) + (1:15:38 @2) + (40:34 @3) + (53 @4) 26.22 km (4:33 / km) +182m 4:23 / km
ahr:136 max:159

Nice long run.
1 PM

Orienteering 27:37 intensity: (24 @1) + (1:17 @2) + (25:56 @3) 6.36 km (4:20 / km) +10m 4:18 / km
ahr:141 max:150

Jogging a sprint course

Saturday Feb 6, 2016 #

9 AM

Running 18:22 intensity: (1:12 @1) + (5:37 @2) + (7:53 @3) + (3:40 @4) 3.93 km (4:41 / km) +17m 4:35 / km
ahr:138 max:170

Orienteering 39:57 intensity: (51 @1) + (3:03 @2) + (1:54 @3) + (13:08 @4) + (21:01 @5) 7.65 km (5:13 / km) +26m 5:08 / km
ahr:167 max:184

Relay training, 3 loops. Managed to run into the wrong gaffle on number 1 and spent 30 seconds deciding I was right but I wasn't. After that it was all good bar one slight overshoot. High pace as Daniel Hubmann in attendance. Heat rate downloaded as different to watch again..

Running 21:33 intensity: (7 @1) + (17:22 @2) + (4:04 @3) 3.94 km (5:28 / km) +17m 5:21 / km
ahr:132 max:138

4 PM

Orienteering 1:04:02 [1] 9.34 km (6:52 / km) +169m 6:17 / km

Long legs course. Some crappy overgrown bits but I managed to avoid the worst bits by cutting the course

Friday Feb 5, 2016 #

9 AM

Orienteering 1:28:45 intensity: (1:13:14 @2) + (15:31 @3) 12.78 km (6:57 / km) +112m 6:39 / km
ahr:142 max:158

Easy but felt a bit dehydrated most of the way. Orienteering quite well but lots of looking for tapes. Hrm seems fine on the watch (average of 124) but when downloaded has gone mental.
4 PM

Running 6:10 intensity: (21 @0) + (1:20 @1) + (4:00 @2) + (29 @3) 1.09 km (5:38 / km) +16m 5:15 / km
ahr:117 max:136

Orienteering 57:16 intensity: (17:46 @1) + (39:30 @2) 7.93 km (7:14 / km) +72m 6:55 / km
ahr:136 max:159

Had a who can run the shortest distance competition with Gaute and Spongey. I took a slow and careful approach. The course was 7.9 and I ran 7.93. I lost.
C • Like! 5

Thursday Feb 4, 2016 #

7 PM

Running 34:10 intensity: (15:40 @1) + (18:24 @2) + (6 @3) 6.24 km (5:29 / km) +98m 5:05 / km
ahr:114 max:134

Shuffle with sponge after a lot of traveling

Wednesday Feb 3, 2016 #

5 PM

Running 1:25:29 intensity: (1:34 @1) + (1:04:57 @2) + (15:03 @3) + (3:55 @4) 17.65 km (4:51 / km) +113m 4:42 / km
ahr:132 max:165

Easy but legs didn't fancy going any faster.. New hrm off at the start but then ok

Tuesday Feb 2, 2016 #

6 PM

Running 18:28 [2] 3.45 km (5:21 / km) +78m 4:48 / km

Running 32:02 intensity: (16:02 @2) + (16:00 @5) 6.85 km (4:41 / km) +1m 4:40 / km

300s to avoid the windy bit of the track. 16, starting every two minutes. Trying to keep relaxed. After 9, just when I was starting to feel it, I was moved up to 340 and chasing the group.

Running 22:48 [2] 3.97 km (5:44 / km) +34m 5:30 / km

Monday Feb 1, 2016 #

5 PM

Running 1:18:50 intensity: (1:00:00 @2) + (18:50 @3) 16.55 km (4:46 / km) +90m 4:38 / km
ahr:161 max:247

Feeling tired today, the good legs I had on the weekend have gone. Chatted with another runner for the last couple of km although he was running faster than I would have liked. I had already done the running ten meters behind him for a couple of km. I'm giving up on this heart rate monitor, it has no idea.

Running 10:49 [2] 2.04 km (5:18 / km) +35m 4:53 / km

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