Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Kris

In the 30 days ending Jun 30, 2014:

activity	#	time	miles		km		+m	load
Running	25	17:45:59	112.02		180.27		2708	312.6
Cross training	5	4:12:00	6.84		11.0			75.6
Orienteering	4	2:27:58	16.02	(9:14)	25.79	(5:44)	268	82.5
Strength and Conditioning	1	7:30	0.22	(34:23)	0.35	(21:22)	1	0.8
Total	27	24:33:27	135.09		217.41		2977	471.4
[1-5]	27	24:33:12

1:43

0:00

» now

Monday Jun 30, 2014 #

5 PM

Running 57:01 11.03 km (5:10 / km) +212m 4:43 / km
ahr:133 max:158

Sunday Jun 29, 2014 #

3 PM

Running 1:00:44 [2] 11.5 km (5:17 / km) +200m 4:52 / km

Saturday Jun 28, 2014 #

4 PM

Running 54:04 10.56 km (5:07 / km) +134m 4:49 / km
ahr:144 max:184

Thursday Jun 26, 2014 #

4 PM

Running 26:32 4.55 km (5:50 / km) +92m 5:18 / km
ahr:129 max:155

Orienteering 19:44 4.53 km (4:22 / km) +83m 4:00 / km
ahr:163 max:181

Three short sprint loops in west cross. Feeling much better today, actually felt like I could push hard on the orienteering and in parts this was a completely new area for me. The big issue is getting confidence back before next Saturday.

Running 27:54 4.66 km (5:59 / km) +121m 5:18 / km
ahr:132 max:163

Wednesday Jun 25, 2014 #

4 PM

Running 1:02:44 11.67 km (5:23 / km) +230m 4:54 / km
ahr:125 max:148

Tuesday Jun 24, 2014 #

3 PM

Running 15:15 2.96 km (5:09 / km) +21m 4:58 / km
ahr:129 max:146

Strength and Conditioning 7:30 0.35 km (21:22 / km) +1m 21:04 / km
ahr:103 max:117

Some drills, generally fine but bum flicks (or whatever they are called) hurt the knee a bit.

Running 46:03 9.19 km (5:01 / km) +153m 4:37 / km
ahr:150 max:179

Session of truth, 10 minutes tempo around singleton park and then three ~500m courses in the uni. First hard session back and just to see how everything responded. Tempo felt slow, couldn't get the heart rate up on the flat or down, felt like my legs were slow but probably to be expected. Noticed my slowness less on the orienteering, probably because I wasn't thinking about it and the knee was fine.

Monday Jun 23, 2014 #

1 PM

Running 42:53 8.65 km (4:57 / km) +132m 4:36 / km
ahr:132 max:149

Easy to rest the knee.

Sunday Jun 22, 2014 #

10 AM

Running 1:53 0.28 km (6:46 / km) +1m 6:39 / km
ahr:114 max:133

Orienteering 23:04 3.88 km (5:57 / km) +20m 5:48 / km
ahr:158 max:167

2 x 2 relays with my dad as team mate.

Decided this would be ok as yesterday was fine. The terrain today was a bit tougher and I definitely noticed. Orienteering generally quite good but ran to the wrong control on one.

Orienteering 17:46 3.45 km (5:09 / km) +30m 4:56 / km
ahr:165 max:178

Second leg, better this time. In a bit of a race with Charlie who went off just before me (completely different courses, I didn't see him, just wanted to beat him back). Less thinking about my knee, better orienteering and reasonably quick too.

1 PM

Running 28:31 3.55 km (8:03 / km) +32m 7:42 / km
ahr:127 max:149

Saturday Jun 21, 2014 #

12 PM

Running 2:29 0.24 km (10:29 / km)
ahr:115 max:129

Orienteering 57:24 9.44 km (6:05 / km) +35m 5:58 / km
ahr:160 max:173

Whitford event, Brown. This was probably a bit of a risk. I was entered and everyone else was going so I went, picked up my map, took it easy and was fully prepared to play it by ear and cut it at any time. At the end of the day my knee felt fine. Couple of little twinges when I had to lift my knee quickly to get over something or foot hit something unexpected but in general I just felt like it was a bit clumsy or unused. I think half the problem was mental, it felt like I was running trying to protect it, waiting for it to hurt at any time. Hopefully that will go as it gets a bit better.

1 PM

Running 10:34 1.61 km (6:34 / km) +34m 5:56 / km
ahr:126 max:148

Friday Jun 20, 2014 #

Note
(rest day)

Took some advice and had a rest day.

Thursday Jun 19, 2014 #

4 PM

Running 36:27 [3] 7.54 km (4:50 / km) +117m 4:29 / km

Running 7:15 [3] 1.32 km (5:29 / km) +35m 4:51 / km

Wednesday Jun 18, 2014 #

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

Before and after

Cross training 30:00 [3]

Tuesday Jun 17, 2014 #

Cross training 40:00 [3]

Going faster in each session I seem to do on the x trainer.. Watching the football this time to avoid total boredom.

Running 23:00 [2]

17 minutes before and then 6 up the hill after. Knee didn't feel great for the first bit bbut wanted up into it and then the bit after the gym I felt good.

Monday Jun 16, 2014 #

Cross training 1:00:00 [3]

Running 5:00 [3]

Little jog up the hill. All sorts of weird feelings in the knee but I think it was OK.

Sunday Jun 15, 2014 #

Cross training 1:02:00 [3]

Friday Jun 13, 2014 #

Note
(injured)

Knee sore after physio yesterday and the cross trainer so giving it a couple of days to settle..

Wednesday Jun 11, 2014 #

Cross training 1:00:00 [3] 11.0 km (5:27 / km)

On the cross trainer

Monday Jun 9, 2014 #

Note
(injured) (rest day)

Can't really walk, let alone do much else. Hope it settles down quickly.

Sunday Jun 8, 2014 #

9 AM

Running 15:00 [2] 2.5 km (6:00 / km)

11 AM

Running 12:00 [2] 2.0 km (6:00 / km)

Running race 30:00 [5]
(injured)

Edale fell race.

Lovely day unfortunately lots of others thought the same. Stacked field with Bailey, Bond, Schorah, Crickmore and Wright all on the start line. Legs felt awful warming up but actually were all right for most of it. Bailey pushed hard at the start and immediately got a gap. Once things had sorted themselves out I started up the chase with Bond and Schorah just behind. Really tough first climb and Bailey probably had 25-30 seconds at the top and along the edge. Luckily he went the long way around at the end and Neil pointed me onto the right trod. I popped out just in front and immediately lost 20m crossing the clough. Pulled a fraction back to Grindslow Knoll but immediately lost it on the steep descent after. Followed round the steeper, shorter grassy downhill but halfway down came unstuck. Started to fall, foot planted, body carrying on and knee bent sideways. Ouch. Watched the race go past before I could begin to hobble off the hill. Nothing terminal, Kim says possibly a week off. Could have been worse.

Saturday Jun 7, 2014 #

2 PM

Running 15:18 2.48 km (6:10 / km) +3m 6:07 / km
ahr:136 max:160

Running race 9:58 3.1 km (3:13 / km) +2m 3:12 / km
ahr:181 max:195

Down to Peterborough to run the British League. Convinced to run the steeplechase to make up the numbers. Chilling for the most part although the barriers started to get a bit higher as we went. Put a bit of effort in on the last couple of laps to make sure we got maximum points.

C • 5k SC double 2

Running 9:12 1.47 km (6:14 / km) +6m 6:07 / km
ahr:131 max:138

Running 13:06 1.81 km (7:13 / km) +5m 7:07 / km
ahr:122 max:148

Running race 15:19 5.18 km (2:58 / km) +2m 2:57 / km
ahr:183 max:195

5000m. Hoping I could run a PB, slightly hoping I could run sub 15 although I think the steeplechase put paid to that. In the end no-one took it up and the first km was 3.10 which made it difficult to run a fast time from there. Felt good until Guy picked up the pace with two laps to go and couldn't stay with him. Very warm also. Beat one guy in a sprint for third.

Running 21:37 3.56 km (6:05 / km) +13m 5:58 / km
ahr:131 max:142

7 PM

Running 19:18 2.31 km (8:22 / km) +93m 6:58 / km
ahr:142 max:156