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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Kris

In the 30 days ending Sep 30, 2012:

activity # timemileskm+mload
  Running29 26:25:10 175.2(9:03) 281.95(5:37) 5926389.5
  Orienteering7 5:09:29 32.49(9:32) 52.28(5:55) 1510209.2
  Strength and Conditioning2 1:30:009.0
  Total29 33:04:39 207.68 334.23 7436607.8
  [1-5]29 32:53:29

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Sunday Sep 30, 2012 #

10 AM

Running 2:11:09 intensity: (30:00 @1) + (1:11:09 @2) + (30:00 @3) 22.12 km (5:56 / km) +703m 5:07 / km

4 PM

Running 7:36 [2] 1.33 km (5:44 / km) +67m 4:34 / km

Saturday Sep 29, 2012 #

8 AM

Running 15:56 [2] 3.38 km (4:43 / km) +72m 4:16 / km

Down to park run

Running 16:23 [4] 5.0 km (3:17 / km) +61m 3:05 / km

Park run - Felt awful at the start so kept it quite steady then after the first turn decided to try and keep the gap to the two ahead then reeled in one of them over the second lap.

Running 33:47 [2] 6.02 km (5:37 / km) +151m 4:59 / km

Friday Sep 28, 2012 #

1 PM

Running 1:12:43 [2] 13.49 km (5:23 / km) +240m 4:57 / km

Easy run up Porters, with Malley for the first bit.

Wednesday Sep 26, 2012 #

11 AM

Running 38:39 intensity: (27:16 @1) + (11:15 @2) + (8 @3) 7.0 km (5:31 / km) +63m 5:17 / km
ahr:100 max:131

Jog to gym, gym not open until 12 so run around endcliffe. Heart rate doesn't seem right.

Strength and Conditioning 45:00 [1]
ahr:107 max:131

Warm up: Dots, Lunges, Skipping Drill, Box Jumps, SL Squat, Bar Warm up.

Squats, 3 x 10 (40, 45, 50) - Right foot wanted to turn outwards.
Chins/Dips/Pressups - Still have the boob doms so chins and dips were -40 and press ups on a big incline. I am an embarrassment.
Swiss balls sit ups and side plank dips on both sides, 3 x 10.

Balancing to finish.

Running 15:09 intensity: (41 @1) + (8:13 @2) + (6:15 @3) 2.35 km (6:27 / km) +119m 5:09 / km
ahr:124 max:139

Jog home. Left ankle (not the one I twisted) really sore to begin with so I stopped, tightened my shoes and stretched my calf and it seemed fine. Strange.
5 PM

Running 20:04 intensity: (9:01 @1) + (6:48 @2) + (4:15 @3) 3.63 km (5:32 / km) +115m 4:46 / km
ahr:108 max:140

Easy, Heart rate definitely not right.
C • Change the battery a few mo... 1

Tuesday Sep 25, 2012 #

3 PM

Running 1:05:23 intensity: (11:35 @1) + (41:02 @2) + (11:22 @3) + (1:24 @4) 10.87 km (6:01 / km) +243m 5:25 / km
ahr:120 max:160

Not feeling very good today, had to take a couple of pit stops. Stomach is all over the shop.

Monday Sep 24, 2012 #

11 AM

Running 10:06 intensity: (48 @0) + (1:26 @1) + (17 @2) + (2:43 @3) + (4:52 @4) 2.13 km (4:44 / km)
ahr:135 max:162

Strength and Conditioning 45:00 [1]
ahr:106 max:143

In the gym.

Warm up: Dots, Lunges, Cossack Squats, Box Jumps, SL Squats and Bar warm up.
Then:
3 x 10 squats 40kg, very easy.
3 x 10 Chins/Dips/Press ups. Very hard, didn't complete the last thing of press ups
3 x 25s Front plank/side planks

Then some balancing on one leg to finish.

Running 12:55 intensity: (1 @0) + (16 @1) + (4:15 @2) + (8:23 @3) 2.08 km (6:12 / km) +108m 4:55 / km
ahr:132 max:146

6 PM

Running 39:53 intensity: (2:15 @0) + (5:20 @1) + (15:57 @2) + (12:47 @3) + (3:34 @4) 8.12 km (4:55 / km) +233m 4:18 / km
ahr:122 max:156

Sunday Sep 23, 2012 #

10 AM

Running 10:00 intensity: (26 @0) + (3:30 @1) + (1:33 @2) + (4:14 @3) + (17 @4) 1.12 km (8:56 / km) +72m 6:46 / km
ahr:118 max:151

Orienteering 1:21:11 intensity: (15 @0) + (49 @1) + (46 @2) + (5:13 @3) + (1:01:35 @4) + (12:33 @5) 12.55 km (6:28 / km) +538m 5:20 / km
ahr:160 max:177

SHI long.

Taking it a bit steady at the beginning and overshot 7 (1min, never saw the fence) which meant that apparently Hector saw me going up the hill to 9. I didn't see him until 20 where I took a poor route through the green losing a minute and gaining a few scratches. My pace in the terrain definately quickened when Hector caught me and we had a good tussle round the last part of the course but I managed to take 10seconds back to finish ahead.

3rd place, reasonably pleased. 2 mins of mistakes and some hesitations.

Running 10:49 intensity: (1:16 @1) + (8:07 @2) + (1:26 @3) 1.51 km (7:10 / km) +2m 7:07 / km
ahr:120 max:137

Saturday Sep 22, 2012 #

12 PM

Running 8:02 intensity: (2:21 @1) + (3:11 @2) + (1:41 @3) + (49 @4) 1.36 km (5:55 / km) +13m 5:39 / km
ahr:118 max:150

Orienteering 41:37 intensity: (53 @1) + (28 @2) + (2:50 @3) + (24:10 @4) + (13:16 @5) 6.5 km (6:24 / km) +178m 5:38 / km
ahr:163 max:177

SHI relay.

Pushing the pace at the start but missed a minute on 5 (ran to the edge of the wood and got confused as the wood carried on further on the ground, should have been using the contours anyway). Then was a bit scrappy round the far end in the green but pulled myself together on the long leg to 10 where I passed Jamie and caught Nick. Pushing on again but fell face first into a marsh, losing a contact lense for 30seconds and covering my map in mud (on a side note, why do waterproof maps absorb mud?). Recovered after a bit of following into the next control but couldn't shake Nick until the run in.

Really solid performances by Ben and Rhys and we took 3rd place. Chuffed.

Friday Sep 21, 2012 #

9 AM

Running 1:19:45 intensity: (43 @0) + (16:38 @1) + (10:52 @2) + (51:32 @3) 14.62 km (5:27 / km) +355m 4:52 / km
ahr:127 max:152

Thursday Sep 20, 2012 #

6 PM

Running 31:20 intensity: (3:13 @1) + (12:16 @2) + (8:55 @3) + (6:56 @4) 6.45 km (4:51 / km) +193m 4:13 / km
ahr:131 max:169

Wednesday Sep 19, 2012 #

12 PM

Running 1:41:58 intensity: (8 @0) + (8:16 @1) + (1:02:22 @2) + (31:12 @3) 15.96 km (6:23 / km) +464m 5:35 / km
ahr:124 max:149

Long with Mark.

Tuesday Sep 18, 2012 #

5 PM

Running 1:00:46 intensity: (10 @0) + (11:34 @1) + (39:47 @2) + (9:15 @3) 10.19 km (5:58 / km) +205m 5:25 / km
ahr:118 max:142

Very easy

Monday Sep 17, 2012 #

4 PM

Running 1:05:11 intensity: (11:31 @1) + (36:59 @2) + (15:43 @3) + (58 @4) 10.96 km (5:57 / km) +204m 5:26 / km
ahr:116 max:152

Easy round clyne. Ankle not feeling the most sturdy it ever has, taking it easy.

Sunday Sep 16, 2012 #

Note

Taped ankle this weekend and it was ok. Going to stick to roads/big trails for the next few weeks and tape it while orienteering. Will get into the physio in Sheffield too. Shouldn't impact on my training as much as it has this week.
10 AM

Running 10:56 intensity: (1:24 @1) + (14 @2) + (9:18 @3) 1.9 km (5:45 / km) +13m 5:34 / km
ahr:131 max:149

Orienteering 31:48 intensity: (23 @1) + (41 @2) + (2:16 @3) + (23:11 @4) + (5:17 @5) 6.37 km (4:59 / km) +145m 4:29 / km
ahr:161 max:176

Caddiehoe chase middle, much nicer forest today. Missed one, switched off and was too low, but the rest was good.. Had a 10 minute lead from yesterday so no chasing for me..

Running 15:18 intensity: (1 @0) + (4 @1) + (15:13 @2) 2.43 km (6:18 / km) +17m 6:06 / km
ahr:122 max:128

Saturday Sep 15, 2012 #

1 PM

Running 20:50 intensity: (3:32 @1) + (15:14 @2) + (2:04 @3) 3.29 km (6:21 / km) +6m 6:17 / km
ahr:119 max:140

Orienteering 59:31 intensity: (1 @0) + (11 @1) + (10 @2) + (7:20 @3) + (43:15 @4) + (8:34 @5) 10.98 km (5:25 / km) +327m 4:43 / km
ahr:161 max:175

Caddiehoe chase long, one mistake at 12 and some hesitations but was quite easy and lots of path running.

Running 11:04 intensity: (8:12 @2) + (2:52 @3) 1.68 km (6:35 / km) +39m 5:54 / km
ahr:127 max:132

Friday Sep 14, 2012 #

12 PM

Running 1:28:17 intensity: (8 @0) + (4 @1) + (4:50 @2) + (1:15:17 @3) + (7:58 @4) 18.23 km (4:51 / km) +270m 4:31 / km
ahr:140 max:165

Thursday Sep 13, 2012 #

5 PM

Running 53:05 intensity: (15 @0) + (6:05 @1) + (20:05 @2) + (20:18 @3) + (6:22 @4) 6.55 km (8:07 / km) +147m 7:17 / km
ahr:131 max:166

Down the beach with the SBOC boys. Some intervals and hills. Taped the ankle and it was ok.

Wednesday Sep 12, 2012 #

5 PM

Running 10:16 intensity: (6:59 @1) + (2:19 @2) + (58 @3) 0.93 km (11:03 / km) +12m 10:23 / km
ahr:104 max:132

Orienteering 39:30 intensity: (1 @0) + (26 @1) + (43 @2) + (1:52 @3) + (24:39 @4) + (11:49 @5) 6.49 km (6:05 / km) +105m 5:38 / km
ahr:163 max:178

Weird score in Merthyr Mawr, quite fun. Ankle a bit sore and then twisted it a little bit and it was very sore for a while but eased off a bit. Need to get some tape.

Sunday Sep 9, 2012 #

3 PM

Running 44:24 intensity: (5:41 @0) + (7:25 @1) + (25:36 @2) + (5:08 @3) + (34 @4) 7.07 km (6:17 / km) +151m 5:41 / km
ahr:109 max:154 (injured)

Run with Matt, turned my ankle again, hobbled for a bit and then took it really slow. Ice, ice baby.

Saturday Sep 8, 2012 #

1 PM

Running 2:00:27 intensity: (7:14 @1) + (23:24 @2) + (1:18:08 @3) + (11:41 @4) 20.18 km (5:58 / km) +422m 5:24 / km
ahr:135 max:167

Long run with Matt, he was a bit dehydrated at the end so the pace slowed a bit

Friday Sep 7, 2012 #

3 PM

Running 48:19 intensity: (40 @1) + (21:43 @2) + (20:05 @3) + (5:51 @4) 8.63 km (5:36 / km) +190m 5:03 / km
ahr:132 max:162

Thursday Sep 6, 2012 #

4 PM

Running 1:00:28 intensity: (9 @0) + (52 @1) + (11:42 @2) + (43:39 @3) + (4:06 @4) 13.19 km (4:35 / km) +176m 4:18 / km
ahr:136 max:164

Wednesday Sep 5, 2012 #

5 PM

Running 52:28 intensity: (7 @0) + (1:32 @1) + (20:49 @2) + (28:19 @3) + (1:41 @4) 10.07 km (5:13 / km) +152m 4:51 / km
ahr:131 max:153

Orienteering 16:08 intensity: (1 @0) + (7 @1) + (5 @2) + (24 @3) + (8:18 @4) + (7:13 @5) 3.81 km (4:14 / km) +45m 4:00 / km
ahr:167 max:180

Singleton park score o. Spent most of the course chasing down/trying to get away from Ben M. Good fun, bit short for a 40 min score though.

Running 18:42 intensity: (17 @1) + (3:29 @2) + (13:59 @3) + (57 @4) 3.22 km (5:48 / km) +79m 5:10 / km
ahr:136 max:153

Monday Sep 3, 2012 #

2 PM

Running 1:10:06 intensity: (1:18 @1) + (18:44 @2) + (49:58 @3) + (6 @4) 13.92 km (5:02 / km) +134m 4:48 / km
ahr:131 max:151

Sunday Sep 2, 2012 #

Note

Also, looking at split times from yesterday (http://www.obasen.nu/winsplits/online/en/default.a...) I lost 3 mins to speakey on 3 legs:

12 - Lost direction through the green and passed ~30m left of the the control losing 1 min.
13 - Took the straight route when the round route was loads better, fought through a lot of shit
15 - Another long leg through the shit, struggled to find the best way though.

Positive signs though as my orienteering on the rest of the course was good.
6 PM

Running 1:23:48 intensity: (45 @1) + (20:56 @2) + (1:00:47 @3) + (1:20 @4) 16.1 km (5:12 / km) +284m 4:47 / km
ahr:134 max:155

Easy on the big paths, ankle still a bit sore.

Saturday Sep 1, 2012 #

11 AM

Running 21:26 intensity: (2:00 @1) + (6:01 @2) + (12:21 @3) + (1:04 @4) 3.69 km (5:49 / km) +115m 5:02 / km
ahr:132 max:159

Orienteering 39:44 intensity: (43 @1) + (10 @2) + (23 @3) + (15:11 @4) + (23:17 @5) 5.58 km (7:07 / km) +172m 6:10 / km
ahr:169 max:184

KM middle. Crunched my ankle on the way to number one and it hurt for a bit which slowed me down at the start but I hit all the controls. Missed a tricky number 12 slightly in the green and lost maybe a minute, then took the straight route on the next when around was 1 min quicker. Started to push hard near the end and pleased with my run. The best race technically in ages.

Running 7:42 intensity: (7:18 @2) + (24 @3) 1.2 km (6:26 / km) +36m 5:36 / km
ahr:122 max:139

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