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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Kris

In the 30 days ending Jun 30, 2013:

activity # timemileskm+mload
  Running21 16:26:10 78.35 126.09 2605267.0
  Orienteering9 8:35:51 11.68 18.81 302197.2
  Total26 25:02:01 90.04 144.9 2907464.2
  [1-5]26 25:01:35

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Sunday Jun 30, 2013 #

6 PM

Running 52:34 intensity: (7 @0) + (1:59 @1) + (28:44 @2) + (21:44 @3) 9.66 km (5:27 / km) +241m 4:50 / km
ahr:132 max:153

Saturday Jun 29, 2013 #

8 AM

Running 15:32 intensity: (1 @0) + (22 @1) + (3:02 @2) + (10:47 @3) + (1:20 @4) 3.7 km (4:12 / km) +18m 4:06 / km
ahr:140 max:164

Running 16:07 intensity: (5 @2) + (7 @3) + (5:06 @4) + (10:49 @5) 5.03 km (3:12 / km) +58m 3:02 / km
ahr:176 max:187

Running 26:59 intensity: (58 @1) + (17:34 @2) + (8:27 @3) 4.13 km (6:32 / km) +142m 5:35 / km
ahr:129 max:146

Friday Jun 28, 2013 #

3 PM

Running 40:51 intensity: (5:33 @1) + (19:56 @2) + (15:15 @3) + (7 @4) 8.13 km (5:02 / km) +156m 4:35 / km
ahr:129 max:156

Thursday Jun 27, 2013 #

4 PM

Running 41:08 intensity: (4 @0) + (57 @1) + (13:54 @2) + (17:41 @3) + (6:15 @4) + (2:17 @5) 9.3 km (4:25 / km) +239m 3:55 / km
ahr:143 max:181

Wednesday Jun 26, 2013 #

3 PM

Running 1:07:50 intensity: (6 @0) + (10:59 @1) + (41:16 @2) + (15:29 @3) 12.05 km (5:38 / km) +194m 5:13 / km
ahr:126 max:153

Tuesday Jun 25, 2013 #

Running 45:00 intensity: (44:00 @2) + (1:00 @4)

Monday Jun 24, 2013 #

Running 58:00 [3]

Bit of a sore throat today, easy does it

Sunday Jun 23, 2013 #

Running 1:00:00 [3]

Saturday Jun 22, 2013 #

Running 15:00 [3]

Friday Jun 21, 2013 #

Note

Two big races today. WOC Middle distance trials and then race from Joensuu to Nottingham.

Running 25:00 [3]

Running 15:00 [3]

Orienteering race 50:00 [4]

Woc middle test.

Started well but missed 2 mins on the 2nd and then maybe 90s on 5.. running will in between these misses though, and I was pretty much there both times, then missed huge on 9 though, and had to rush back so I could get my train. Selection was already out the window. Annoyed as I am I'm the shape but didn't have my head on.. Fairly embarrassed by not finishing.

Thursday Jun 20, 2013 #

Running 30:00 [2]

Wednesday Jun 19, 2013 #

Orienteering 43:00 [2]

Tuesday Jun 18, 2013 #

Orienteering 30:00 intensity: (22:00 @2) + (8:00 @4)

Orienteering 1:10:00 [3]

Monday Jun 17, 2013 #

Orienteering 1:03:00 [2]

Sunday Jun 16, 2013 #

Running 10:00 [2]

Running 25:00 [2]

Saturday Jun 15, 2013 #

Orienteering 1:13:00 [4]

Running 15:00 [2]

Running 20:00 [2]

Friday Jun 14, 2013 #

Orienteering 50:00 [3]

Orienteering 45:00 [3]

Friday Jun 7, 2013 #

7 PM

Running 13:38 intensity: (2:49 @1) + (7:41 @2) + (3:08 @3) 2.26 km (6:02 / km)
ahr:124 max:153

Running race 40:20 intensity: (5 @1) + (4 @2) + (7 @3) + (17:14 @4) + (22:50 @5) 9.97 km (4:03 / km) +428m 3:20 / km
ahr:175 max:181

So I was thinking to maybe do parkrun tomorrow to do something fast but when I got back Jonny said some of the guys were going out to Castleton fell race so I thought yea, go for it..

Legs felt a bit numb warming up, didn't know how they were going to feel. Out of the field and along the road I felt pretty comfortable with Jonny C, Bond and Aidan. Pushed a little more when we got off the road and felt pretty good. Felt good up the first part of Lose hill and along the flat, puffing a bit more up the steep bit. Had about 100m or so at the top and felt a bit better along the ridge, shit on the steep downs but good on everything else. Pushing hard up to Mam Tor although I was fooled by the false summit a bit but again regained a bit of composure after the top. The steep bits of the final descent felt slow, fannying about and when I hit the road my legs were Jelly. Pushed on though, inspired by all the good results at Nort. Finished and my watch read 40.24, someone had a look at the record and it was 40.22, close, then the finish guy said he clocked me at 40.20 so I did get it, just. Chuffed, legs dead at the end.

Nice to know I have it in the legs..

Also, I need to get round to joining DP.
C • cracking 5

Running 10:51 intensity: (8:17 @1) + (2:34 @2) 1.39 km (7:48 / km) +2m 7:45 / km
ahr:111 max:121

Thursday Jun 6, 2013 #

12 PM

Running 59:30 intensity: (9:42 @1) + (39:25 @2) + (10:23 @3) 9.5 km (6:16 / km) +184m 5:43 / km
ahr:126 max:151

Easy in Clyne

Wednesday Jun 5, 2013 #

11 AM

Running 27:15 intensity: (5:24 @1) + (17:56 @2) + (3:55 @3) 4.52 km (6:01 / km) +79m 5:32 / km
ahr:122 max:145

Halftime in the lions game..
5 PM

Running 10:22 intensity: (1 @0) + (20 @1) + (7:02 @2) + (2:59 @3) 1.89 km (5:29 / km) +47m 4:52 / km
ahr:127 max:142

Orienteering 26:38 intensity: (18 @1) + (52 @2) + (1:56 @3) + (20:47 @4) + (2:45 @5) 6.14 km (4:20 / km) +111m 3:59 / km
ahr:165 max:176

Summer league, big mistake on number 5, no attackpoint or plan of any sort just thought I would see it.

Running 10:02 intensity: (12 @1) + (7:23 @2) + (2:27 @3) 1.51 km (6:38 / km) +39m 5:52 / km
ahr:128 max:139

Tuesday Jun 4, 2013 #

3 PM

Running 21:31 intensity: (1 @0) + (35 @1) + (13:53 @2) + (5:38 @3) + (1:05 @4) + (19 @5) 3.9 km (5:31 / km) +69m 5:04 / km
ahr:132 max:176

Orienteering 23:32 intensity: (2 @0) + (49 @2) + (9:40 @3) + (13:01 @4) 5.13 km (4:36 / km) +80m 4:16 / km
ahr:153 max:163

Easy training around Cylne Gardens and West X

Running 24:18 intensity: (4 @0) + (7 @1) + (19:03 @2) + (5:04 @3) 3.95 km (6:09 / km) +93m 5:30 / km
ahr:129 max:151

Monday Jun 3, 2013 #

10 AM

Running 39:02 [2] 7.0 km (5:34 / km) +126m 5:07 / km

5 PM

Orienteering 41:41 intensity: (28 @1) + (5:51 @2) + (19:15 @3) + (16:07 @4) 7.54 km (5:32 / km) +111m 5:09 / km
ahr:148 max:165

Oxwich

Sunday Jun 2, 2013 #

3 PM

Running 1:30:14 [2] 16.4 km (5:30 / km) +292m 5:03 / km

Saturday Jun 1, 2013 #

11 AM

Running 1:00:06 intensity: (52:06 @2) + (8:00 @4) 11.8 km (5:06 / km) +198m 4:42 / km

Began some intervals, felt really flat. Didn't want to force it.

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