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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Kris

In the 30 days ending Jun 30, 2017:

activity # timemileskm+mload
  Running38 21:20:23 153.75(8:20) 247.44(5:10) 2093241.5
  Cross training8 6:05:1153.9
  Cycling5 4:10:0157.6
  Strength and Conditioning19 3:38:0021.8
  Orienteering5 1:28:46 13.29(6:41) 21.39(4:09) 25945.0
  Total51 36:42:21 167.04 268.82 2352419.8

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Friday Jun 30, 2017 #

2 PM

Running 24:43 intensity: (5:22 @1) + (9:25 @2) + (8:56 @3) + (1:00 @4) 3.39 km (7:17 / km) +9m 7:12 / km
ahr:128 max:158

Orienteering 11:26 intensity: (17 @1) + (13 @2) + (6 @3) + (1:41 @4) + (9:09 @5) 3.15 km (3:38 / km) +11m 3:34 / km
ahr:175 max:192

WOC sprint qualifier

Running 10:08 intensity: (2:42 @1) + (7:26 @2) 1.32 km (7:40 / km) +2m 7:37 / km
ahr:117 max:125

Thursday Jun 29, 2017 #

5 PM

Running 21:03 intensity: (7:58 @1) + (12:45 @2) + (20 @3) 4.49 km (4:41 / km) +32m 4:31 / km
ahr:117 max:138

Wednesday Jun 28, 2017 #

10 AM

Running 20:52 intensity: (39 @1) + (10:40 @2) + (9:33 @3) 4.49 km (4:39 / km) +71m 4:18 / km
ahr:132 max:151

4 PM

Running 41:34 intensity: (7:46 @1) + (22:37 @2) + (7:03 @3) + (3:55 @4) + (13 @5) 6.38 km (6:31 / km) +61m 6:13 / km
ahr:129 max:177

15 running, 15 drills, 8 X 15s turn arounds, 5 minutes running
5 PM

Strength and Conditioning 20:00 [1]

Tuesday Jun 27, 2017 #

6 PM

Running 30:00 intensity: (13:35 @1) + (12:20 @2) + (3:54 @3) + (11 @4) 6.51 km (4:36 / km) +105m 4:16 / km
ahr:117 max:158

Strength and Conditioning 10:00 [1]

Monday Jun 26, 2017 #

6 PM

Running 35:40 intensity: (16:35 @1) + (9:22 @2) + (4:22 @3) + (5:21 @4) 5.53 km (6:27 / km) +73m 6:03 / km
ahr:119 max:163

15 minutes running inc. 3 mins grass tempo
15 minutes drills inc. 2 strides
5 minutes running

Strength and Conditioning 10:00 [1]

Sunday Jun 25, 2017 #

11 AM

Running 32:13 intensity: (13:46 @1) + (8:59 @2) + (6:24 @3) + (3:04 @4) 4.94 km (6:31 / km) +46m 6:14 / km
ahr:121 max:159

10 minutes, drills + 2 strides, 10 minutes. Calf feeling much better.

Cycling 40:00 intensity: (9:14 @1) + (15:46 @2) + (11:52 @3) + (3:08 @4)
ahr:128 max:161

Running 10:01 intensity: (2:53 @1) + (5:34 @2) + (1:34 @3) 1.46 km (6:51 / km) +25m 6:19 / km
ahr:122 max:153

5 minutes then hill skips, bounds and strides.
1 PM

Strength and Conditioning 15:00 [1]

Saturday Jun 24, 2017 #

12 PM

Running 5:08 intensity: (14 @1) + (16 @2) + (3:25 @3) + (1:13 @4) 1.03 km (5:00 / km)
ahr:149 max:160

Cycling 1:00:00 intensity: (16:18 @1) + (13:09 @2) + (29:16 @3) + (1:17 @4)
ahr:129 max:158

Running 5:21 intensity: (59 @1) + (3:48 @2) + (34 @3) 1.08 km (4:57 / km) +18m 4:35 / km
ahr:120 max:144

1 PM

Strength and Conditioning 20:00 [1]

Friday Jun 23, 2017 #

7 AM

Strength and Conditioning 5:00 [1]

5 PM

Running 5:25 [1] 1.04 km (5:11 / km) +1m 5:09 / km
ahr:95 max:112

Cross training 30:00 intensity: (28:57 @1) + (1:03 @2)
ahr:107 max:117

Cross training 5:00 intensity: (31 @1) + (4:29 @2)
ahr:127 max:134

Running 6:53 intensity: (4:21 @1) + (2:32 @2) 1.3 km (5:18 / km) +24m 4:51 / km
ahr:111 max:130

7 PM

Strength and Conditioning 15:00 [1]

Thursday Jun 22, 2017 #

8 AM

Running 30:36 intensity: (12:37 @1) + (17:09 @2) + (50 @3) 5.64 km (5:26 / km) +44m 5:13 / km
ahr:116 max:147

Not good, calf tightened up a lot and sore by the end.
C • heel raises 1
6 PM

Strength and Conditioning 5:00 [1]

Wednesday Jun 21, 2017 #

7 AM

Running 41:06 [2] 8.79 km (4:41 / km) +90m 4:27 / km

Stretched beforehand and it was better than yesterday.. Still tightened up after about 35 minutes though..
6 PM

Running 5:13 intensity: (1:56 @1) + (1:18 @2) + (1:44 @3) + (15 @4) 1.08 km (4:51 / km) +2m 4:48 / km
ahr:127 max:157

Cross training 20:00 [1]
ahr:101 max:109

Running 7:11 intensity: (4:31 @1) + (2:40 @2) 1.31 km (5:29 / km) +23m 5:03 / km
ahr:105 max:124

7 PM

Strength and Conditioning 10:00 [1]

Tuesday Jun 20, 2017 #

7 AM

Running 41:08 intensity: (15:11 @1) + (25:45 @2) + (12 @3) 8.76 km (4:42 / km) +93m 4:27 / km
ahr:117 max:136

Calf ok for 20, then not great for 5, stopped to stretch, then managable for the last 15.. I've been good at the strengthening side of things but need to get on top of the stretching..

Strength and Conditioning 5:00 [1]

6 PM

Running 5:12 [2] 1.11 km (4:42 / km) +1m 4:40 / km

Running 5:35 [2] 1.0 km (5:36 / km) +18m 5:09 / km

Cycling 40:00 intensity: (35:00 @2) + (5:00 @5)

4 x (20s sprint (40s) [4 mins])
Working flat out to get the legs hurting..
7 PM

Strength and Conditioning 12:00 [1]

Monday Jun 19, 2017 #

5 PM

Cross training 45:00 [1]
ahr:104 max:114

Sunday Jun 18, 2017 #

9 AM

Running 12:12 intensity: (4:06 @1) + (8:06 @2) 2.38 km (5:07 / km) +26m 4:51 / km
ahr:115 max:126

Running 21:13 intensity: (20 @1) + (2:05 @2) + (16:01 @3) + (2:47 @4) 5.12 km (4:08 / km) +30m 4:01 / km
ahr:144 max:161

While Anwen was doing her sportive, I visited Poo Boy in Edinburgh and did some slow sprint orienteering.. calf fine but I think I'll have a day off running tomorrow anyway..

Running 14:30 intensity: (6:17 @1) + (8:08 @2) + (5 @3) 2.14 km (6:47 / km)
ahr:115 max:143

Strength and Conditioning 5:00 [1]

4 PM

Cross training 1:00:00 intensity: (16:07 @1) + (43:43 @2) + (10 @3)
ahr:119 max:137

Running 5:21 intensity: (2:35 @1) + (2:46 @2) 1.05 km (5:06 / km) +17m 4:42 / km
ahr:114 max:133

Strength and Conditioning 10:00 [1]

Saturday Jun 17, 2017 #

12 PM

Running 12:00 intensity: (4:03 @1) + (7:16 @2) + (41 @3) 2.66 km (4:31 / km) +21m 4:21 / km
ahr:118 max:140

Cycling 1:00:01 intensity: (19:17 @1) + (11:25 @2) + (22:58 @3) + (6:21 @4)
ahr:128 max:167

Spin class in the gym. Worked hard and was very sweaty..

Running 26:44 intensity: (1:06 @1) + (25:38 @2) 5.22 km (5:07 / km) +38m 4:57 / km
ahr:124 max:134

Calf threatening a bit but never materialised into anything more.
2 PM

Strength and Conditioning 20:00 [1]

Friday Jun 16, 2017 #

7 AM

Running 27:38 intensity: (17:41 @1) + (9:47 @2) + (10 @3) 3.09 km (8:57 / km) +25m 8:37 / km
ahr:108 max:137

Jog and then drills.
6 PM

Running 13:00 intensity: (9:27 @1) + (2:40 @2) + (17 @3) + (36 @4) 2.7 km (4:48 / km) +22m 4:37 / km
ahr:111 max:157

Cross training 30:00 intensity: (29:29 @1) + (31 @2)
ahr:107 max:116

Running 18:31 intensity: (6:28 @1) + (12:03 @2) 3.85 km (4:48 / km) +39m 4:34 / km
ahr:115 max:129

7 PM

Strength and Conditioning 10:00 [1]

Thursday Jun 15, 2017 #

5 PM

Running 14:06 intensity: (9:41 @1) + (4:25 @2) 3.01 km (4:41 / km) +21m 4:32 / km
ahr:108 max:126

Cycling 50:00 intensity: (29:29 @1) + (17:34 @2) + (2:57 @3)
ahr:110 max:152

Swapped to the spin bike today which made things easier.
5 x 4 mins (2 mins)
7 PM

Running 11:10 intensity: (3:34 @1) + (7:14 @2) + (22 @3) 2.25 km (4:58 / km) +33m 4:37 / km
ahr:119 max:136

Strength and Conditioning 20:00 [1]

Wednesday Jun 14, 2017 #

5 PM

Cross training 50:00 intensity: (47:40 @1) + (2:20 @2)
ahr:104 max:119

Grind today, the legs were tired.

Strength and Conditioning 10:00 [1]
ahr:70 max:94

Running 10:00 intensity: (7:03 @1) + (2:57 @2) 2.05 km (4:53 / km) +18m 4:41 / km
ahr:111 max:121

Calf fine, both a bit tight. Could still feel the knot but there wasn't any pain.

Tuesday Jun 13, 2017 #

5 PM

Cross training 1:05:11 intensity: (21:09 @1) + (15:46 @2) + (26:26 @3) + (1:50 @4)
ahr:128 max:160

6 mins (3 mins), 5 x 1 min (1 min), 6 mins (3 mins), 5 x 1 min (1 min), 6 mins (3 mins)

Strength and Conditioning 6:00 [1]
ahr:83 max:107

Monday Jun 12, 2017 #

6 PM

Cross training 1:00:00 intensity: (16:21 @1) + (43:39 @2)
ahr:116 max:128

Gyms are boring but I do love people watching. Calf feeling worlds better. Just need to sort any underlying issues.
C • Getting out of spikes won't harm! 3

Strength and Conditioning 10:00 [1]
ahr:77 max:103

Sunday Jun 11, 2017 #

Note
(injured) (rest day)

Travelling all day - Calf will be fine. Just need to cross train for a few days.

Saturday Jun 10, 2017 #

8 AM

Running 20:20 [1] 4.09 km (4:59 / km) +28m 4:49 / km

2 PM

Running 29:00 intensity: (24:00 @2) + (5:00 @4) 5.0 km (5:48 / km) +32m 5:37 / km

Running 5:00 [4] 1.8 km (2:47 / km)
(injured)

European Cup 10,000m
C • commiserations 3

Friday Jun 9, 2017 #

9 AM

Running 34:54 intensity: (1:09 @1) + (21:09 @2) + (12:36 @3) 7.68 km (4:33 / km)
ahr:130 max:147

Easy with Dave. Legs feeling pretty good but a couple of tight bits, at least I have time to do some stretching.. Minsk is pretty nice really.
C • Minsk 2
3 PM

Running 36:59 intensity: (12:39 @1) + (12:20 @2) + (9:44 @3) + (2:16 @4) 5.77 km (6:25 / km) +69m 6:03 / km
ahr:125 max:172

Jog, drills and strides.. Right calf a bit iffy

Thursday Jun 8, 2017 #

Note
(rest day)

Traveling.
C • Good luck! 4

Wednesday Jun 7, 2017 #

7 AM

Running 1:36:51 intensity: (13:05 @1) + (1:22:53 @2) + (53 @3) 21.31 km (4:33 / km) +140m 4:24 / km
ahr:123 max:139

Tuesday Jun 6, 2017 #

5 PM

Running 38:09 intensity: (31:53 @1) + (5:58 @2) + (18 @3) 7.3 km (5:13 / km) +63m 5:00 / km
ahr:107 max:136

Running 9:48 intensity: (2:47 @1) + (1:27 @2) + (1:05 @3) + (4:29 @4) 2.36 km (4:09 / km)
ahr:140 max:173

Tried a short speed session but not recovered after the weekend so cut my losses before I dug myself a hole.
1k (3 mins), 800
2.45, 2.15

Running 35:23 intensity: (22:52 @1) + (12:31 @2) 7.06 km (5:01 / km) +24m 4:56 / km
ahr:113 max:125

Monday Jun 5, 2017 #

7 AM

Running 34:36 [1] 6.57 km (5:16 / km) +77m 4:58 / km
ahr:130 max:159

Well that was slow
6 PM

Running 41:11 intensity: (35:57 @1) + (5:08 @2) + (6 @3) 7.32 km (5:38 / km) +201m 4:57 / km
ahr:105 max:137

Sunday Jun 4, 2017 #

10 AM

Running 15:16 intensity: (13:23 @1) + (1:53 @2) 3.01 km (5:04 / km) +31m 4:49 / km
ahr:107 max:120

Orienteering 15:50 intensity: (27 @1) + (24 @2) + (2:37 @3) + (12:22 @4) 3.72 km (4:15 / km) +12m 4:11 / km
ahr:155 max:172

Running 8:46 intensity: (6:09 @1) + (2:37 @2) 1.56 km (5:37 / km) +13m 5:24 / km
ahr:110 max:119

Running 25:16 intensity: (2:59 @1) + (16:03 @2) + (6:14 @3) 5.27 km (4:48 / km) +83m 4:27 / km
ahr:126 max:153

1 PM

Running 23:35 intensity: (8:27 @1) + (11:14 @2) + (3:36 @3) + (18 @4) 3.98 km (5:56 / km) +30m 5:43 / km
ahr:117 max:157

Orienteering 23:02 intensity: (6:49 @1) + (1:15 @2) + (1:47 @3) + (12:52 @4) + (19 @5) 6.03 km (3:49 / km) +88m 3:34 / km
ahr:119 max:177

Good weekend of sprint orienteering. Legs very tired now but that was the idea. My orienteering was mainly pretty good, the intervals this afternoon we probably the trickiest orienteering and I missed a few routes. The were lots of artificial barriers on the map and when this is the case I too often pick the wrong route because it is the only one I see in the time I give myself.

Running 6:24 [3] 1.29 km (4:57 / km) +5m 4:51 / km

Saturday Jun 3, 2017 #

10 AM

Running 22:50 intensity: (8:51 @1) + (7:47 @2) + (4:57 @3) + (1:15 @4) 4.43 km (5:10 / km) +46m 4:54 / km
ahr:121 max:157

Orienteering 27:07 intensity: (3:36 @1) + (3:06 @2) + (10:34 @3) + (9:51 @4) 5.26 km (5:09 / km) +134m 4:34 / km
ahr:143 max:162

11 AM

Running 17:46 intensity: (6:31 @1) + (11:15 @2) 3.21 km (5:32 / km) +48m 5:09 / km
ahr:117 max:130

Running 9:26 intensity: (8:05 @1) + (1:21 @2) 1.55 km (6:06 / km) +7m 5:58 / km
ahr:109 max:127

Orienteering 11:21 intensity: (20 @1) + (5 @2) + (30 @3) + (9:22 @4) + (1:04 @5) 3.22 km (3:31 / km) +14m 3:27 / km
ahr:165 max:177

2 PM

Running 35:57 [1] 6.69 km (5:23 / km) +19m 5:18 / km

Friday Jun 2, 2017 #

7 AM

Running 43:31 intensity: (17:33 @1) + (17:01 @2) + (8:54 @3) + (3 @4) 8.76 km (4:58 / km) +91m 4:43 / km
ahr:120 max:155

7 PM

Running 35:25 intensity: (27:09 @1) + (6:49 @2) + (1:27 @3) 5.97 km (5:56 / km) +2m 5:55 / km
ahr:104 max:147

Running race 8:10 intensity: (4:05 @4) + (4:05 @5) 3.0 km (2:43 / km)
ahr:139 max:179

Glasgow BMC.

Pacer and 3 others went off like they'd been shot and did the first 200 in 29s. I went through in about 32 and it took me maybe 500m to get on the back of them. I felt good and started to take it on at about halfway. After that I worked hard right to the line, distanced the others but couldn't summon much of a kick. Still the aim was to get the 8.15 and I felt really good doing it. Definitely not comfortable but as pleasant as 3k flat out will ever be.

2.43,2.44,2.43

Running 30:53 intensity: (39 @1) + (19:28 @2) + (3:52 @3) + (6:54 @4) 7.2 km (4:17 / km)
ahr:133 max:159

I kept Peter company on 2x5 mins @ 3.20's

Thursday Jun 1, 2017 #

5 PM

Running 43:30 intensity: (17:30 @1) + (18:49 @2) + (3:07 @3) + (4:04 @4) 9.09 km (4:47 / km) +60m 4:38 / km
ahr:122 max:161

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