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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Kris

In the 30 days ending Apr 30, 2013:

activity # timemileskm+mload
  Running30 19:04:49 86.81 139.71 3329256.2
  Orienteering11 9:07:03 39.58 63.7 1701236.8
  Strength and Conditioning3 1:39:20 1.49 2.4 1324.8
  Total32 29:51:12 127.89 205.82 5043517.9
  [1-5]32 29:50:57

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Tuesday Apr 30, 2013 #

4 PM

Running 29:02 [2] 5.76 km (5:02 / km) +120m 4:34 / km

Monday Apr 29, 2013 #

4 PM

Running 31:27 [2] 5.03 km (6:15 / km) +136m 5:30 / km

Saturday Apr 27, 2013 #

Running 30:00 [2]

Friday Apr 26, 2013 #

9 PM

Running 47:17 [2] 6.17 km (7:40 / km) +145m 6:52 / km

Wednesday Apr 24, 2013 #

3 PM

Running 1:27:21 [2] 12.51 km (6:59 / km) +448m 5:55 / km

Tuesday Apr 23, 2013 #

4 PM

Running 1:02:58 [2] 9.92 km (6:21 / km) +256m 5:37 / km

Monday Apr 22, 2013 #

9 AM

Orienteering 1:12:57 [1] 5.97 km (12:13 / km) +268m 9:58 / km

Orienteering 51:50 [1] 5.16 km (10:03 / km) +237m 8:10 / km

5 PM

Running 4:10 [1] 0.86 km (4:52 / km) +11m 4:34 / km

Strength and Conditioning 39:15 [2]

Running 6:14 [1] 0.91 km (6:49 / km) +67m 4:59 / km

Sunday Apr 21, 2013 #

Running 30:00 [2]

Orienteering 28:00 [5]

Middles

Nice and relaxed again on the start line, job already done in a way. Took it nice and easy through the first section and didn't actually find it very hard. Opened up a bit on the way to 6 and promptly lost 30s on 7 going just above the crag. Pushing hard from this point, struggling with the heather on number 10 and I slowed up a bit through the second section of quarry but on the limit round the last section, resulting in some scrappy controls. Lost my dibber on the run in which resulted in a bit of a panic but luckily I had done enough to secure second. A good weekends work in all.
C • great weekend! 4

Course 1 - Splits

Saturday Apr 20, 2013 #

Running 50:00 [2]

Various warm ups and downs

Orienteering race 13:00 [4]

Qualifier

Steady, felt like I couldn't get my legs turning over at full speed but knew I was ok when I caught Romualdas near the end.

Orienteering race 13:00 [5]

Final

So I was quite relaxed at the start, despite faff with start times. Had a big hesitation at the first control and went the wrong way round to 4 but then I got into a bit more of a flow and didn't miss too much from then on. Caught sight of Dougie at around number 13 and focussed on reeling him in.

Really chuffed with the result.

Friday Apr 19, 2013 #

Running 30:00 [2]

Easy easy easy

Thursday Apr 18, 2013 #

Running 1:00:00 [2]

Hanging and collecting controls for SYO event

Wednesday Apr 17, 2013 #

5 PM

Running 50:00 [2] 9.23 km (5:25 / km) +200m 4:53 / km

Tuesday Apr 16, 2013 #

10 AM

Running 8:39 [2] 1.39 km (6:14 / km) +37m 5:30 / km

Orienteering 34:11 intensity: (4:11 @2) + (30:00 @4) 6.5 km (5:16 / km) +193m 4:35 / km

Running 23:15 [2] 3.49 km (6:40 / km) +202m 5:10 / km

Monday Apr 15, 2013 #

4 PM

Running 53:09 [2] 8.66 km (6:08 / km) +256m 5:21 / km

Strength and Conditioning 54:30 [3] 2.21 km (24:39 / km) +13m 23:57 / km

Running 5:43 [1] 0.88 km (6:32 / km) +66m 4:44 / km

Sunday Apr 14, 2013 #

11 AM

Running 16:36 [2] 3.4 km (4:53 / km)

1 PM

Running 9:54 [2] 1.75 km (5:39 / km) +11m 5:29 / km

Running 5:40 [5] 1.59 km (3:34 / km) +7m 3:29 / km

Running 3:13 [2] 0.56 km (5:43 / km) +2m 5:37 / km

Orienteering 5:32 [5] 1.54 km (3:35 / km) +2m 3:34 / km

Running 2:15 [2] 0.35 km (6:22 / km) +9m 5:39 / km

Running 3:33 [2] 0.57 km (6:16 / km)

Orienteering 9:10 [5] 2.48 km (3:41 / km) +18m 3:34 / km

Running 18:23 [2] 2.87 km (6:24 / km) +22m 6:10 / km

5 PM

Running 18:41 [2] 3.53 km (5:18 / km) +131m 4:28 / km

Saturday Apr 13, 2013 #

4 PM

Running 1:05:30 intensity: (1:00:30 @2) + (5:00 @5) 7.83 km (8:22 / km) +175m 7:32 / km

C • Not Mentioning it then 2

Friday Apr 12, 2013 #

2 PM

Running 41:18 [2] 7.38 km (5:36 / km) +156m 5:04 / km

Thursday Apr 11, 2013 #

5 PM

Running 54:42 [2] 9.14 km (5:59 / km) +208m 5:22 / km

Wednesday Apr 10, 2013 #

Running 1:05:50 [3]

Tuesday Apr 9, 2013 #

5 PM

Running 58:13 [2] 10.09 km (5:46 / km) +247m 5:08 / km

Sunday Apr 7, 2013 #

9 AM

Running 8:41 [2] 1.36 km (6:23 / km) +21m 5:55 / km

Orienteering 50:43 [4] 8.7 km (5:50 / km) +112m 5:29 / km

Relay training with lots of people. Great training and after a long sleep last night felt a bit more able to push it.

Running 5:48 [1] 0.9 km (6:28 / km) +10m 6:07 / km

Saturday Apr 6, 2013 #

10 AM

Orienteering 40:00 [2] 3.97 km (10:04 / km) +58m 9:23 / km

Easy in the morning, really sleepy and not feeling it.
3 PM

Running 15:45 intensity: (24 @1) + (1:07 @2) + (2:01 @3) + (11:46 @4) + (27 @5) 2.49 km (6:20 / km) +30m 5:58 / km
ahr:149 max:209

Orienteering 47:42 intensity: (36 @1) + (1:17 @2) + (25:02 @3) + (20:47 @4) 7.25 km (6:35 / km) +113m 6:06 / km
ahr:152 max:167

Day test.

Still tired, tried to push hard but my head wasn't there.

Friday Apr 5, 2013 #

9 AM

Running 31:20 intensity: (12:11 @1) + (19:04 @2) + (5 @3) 5.08 km (6:10 / km) +86m 5:41 / km
ahr:116 max:135

Easy Jog and some drills, Icy.

Strength and Conditioning 5:35 [1] 0.19 km (28:56 / km)
ahr:100 max:108

7 PM

Running 7:26 intensity: (1 @0) + (39 @1) + (53 @2) + (2:32 @3) + (3:13 @4) + (8 @5) 1.05 km (7:05 / km) +18m 6:31 / km
ahr:148 max:179

Orienteering 50:56 intensity: (14 @0) + (1:04 @1) + (1:04 @2) + (8:43 @3) + (38:13 @4) + (1:38 @5) 7.59 km (6:43 / km) +114m 6:14 / km
ahr:159 max:189

Night Test.

Running Ok and then caught my knee a piece of wire stretched between two trees, hurt for a bit but then eased pretty quickly so got back into it. Navigation could have been better from there on in.

Orienteering 17:49 intensity: (10:32 @2) + (7:17 @3) 2.22 km (8:02 / km) +26m 7:36 / km
ahr:131 max:150

Thursday Apr 4, 2013 #

7 PM

Running 11:12 intensity: (14 @1) + (13 @2) + (4:12 @3) + (5:23 @4) + (1:10 @5) 1.98 km (5:39 / km) +28m 5:16 / km
ahr:156 max:189

Orienteering 1:20:26 intensity: (1:20 @1) + (47:08 @2) + (18:43 @3) + (10:03 @4) + (3:12 @5) 5.41 km (14:53 / km) +296m 11:41 / km
ahr:143 max:193

Night O when I arrived. Pretty tired, just cruising around. Navigation pretty good, only big problems were where there weren't controls.

Wednesday Apr 3, 2013 #

5 PM

Running 50:19 intensity: (21 @1) + (9:14 @2) + (37:12 @3) + (3:21 @4) + (11 @5) 7.03 km (7:09 / km) +138m 6:31 / km
ahr:141 max:187

Easy

Monday Apr 1, 2013 #

9 AM

Running 12:15 intensity: (1:26 @1) + (8:31 @2) + (2:18 @3) 1.8 km (6:49 / km) +63m 5:48 / km
ahr:123 max:152

Orienteering race 31:47 intensity: (30 @1) + (2 @2) + (35 @3) + (9:28 @4) + (21:12 @5) 6.91 km (4:36 / km) +264m 3:52 / km
ahr:174 max:185

Few longer gaffles at the start, chasing Yannick and Nixon but having to run 30m extra on each control, then a shorter gaffle just before the spectator where I got ahead. Just put my head down and kept it clean from there on and never saw anyone again. Came in 50s up on Yannick and 1.40 on anyone else.

Pleased with my run. Team went out 30s up on INT and FVO which we definitely would have taken beforehand but Jonny didn't have the legs where Murray did..

Running 4:13 intensity: (1:18 @1) + (2:55 @2) 0.57 km (7:26 / km) +12m 6:44 / km
ahr:122 max:136

12 PM

Running 9:47 intensity: (2:15 @1) + (4:01 @2) + (3:26 @3) + (5 @4) 1.59 km (6:10 / km) +11m 5:58 / km
ahr:126 max:155

Running 15:00 [2] 2.0 km (7:30 / km)

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