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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Kris

In the 30 days ending Sep 30, 2017:

activity # timemileskm+mload
  Running35 48:04:55 359.23(8:02) 578.12(4:59) 10029652.9
  Strength and Conditioning6 57:005.7
  Orienteering2 42:54 6.19(6:56) 9.95(4:19) 5624.3
  Total41 49:44:49 365.42 588.08 10084682.9

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Saturday Sep 30, 2017 #

9 AM

Running 44:18 intensity: (7:35 @1) + (26:19 @2) + (10:24 @3) 9.79 km (4:31 / km) +87m 4:20 / km
ahr:125 max:154

5 PM

Running 50:02 intensity: (8:09 @1) + (27:27 @2) + (10:21 @3) + (4:05 @4) 10.49 km (4:46 / km) +84m 4:35 / km
ahr:128 max:160

With some drills and strides - left hip has been niggling the last couple of days with the same tightness as when I did my calf before WOC..

Friday Sep 29, 2017 #

6 AM

Running 1:25:32 intensity: (11:19 @1) + (1:06:59 @2) + (2:49 @3) + (4:25 @4) 18.01 km (4:45 / km) +72m 4:39 / km
ahr:123 max:157

Thursday Sep 28, 2017 #

7 AM

Strength and Conditioning 10:00 [1]

5 PM

Running 1:29:07 intensity: (15:54 @1) + (1:08:37 @2) + (2:59 @3) + (1:37 @4) 19.51 km (4:34 / km) +98m 4:27 / km
ahr:121 max:163

Inc. 4 x 5 lamppost strides

Wednesday Sep 27, 2017 #

6 PM

Running 1:26:13 intensity: (5:17 @1) + (1:16:50 @2) + (3:15 @3) + (51 @4) 18.76 km (4:36 / km) +130m 4:27 / km
ahr:123 max:160

Tuesday Sep 26, 2017 #

5 PM

Running 35:42 intensity: (19:54 @1) + (11:12 @2) + (4:36 @3) 6.42 km (5:34 / km) +68m 5:17 / km
ahr:127 max:163

Running 23:32 intensity: (3:12 @1) + (4:55 @2) + (3:23 @3) + (12:02 @4) 6.21 km (3:47 / km)
ahr:145 max:168

3 x 2km (2 mins)
6.15, 6.09, 6.14

Legs haven't been that bad after Sunday but I couldn't get them moving tonight so I did the bare minimum.

Running 18:20 intensity: (8:42 @1) + (9:38 @2) 3.54 km (5:11 / km) +35m 4:56 / km
ahr:115 max:130

Monday Sep 25, 2017 #

7 AM

Strength and Conditioning 10:00 [1]

5 PM

Running 1:23:13 intensity: (39:06 @1) + (44:07 @2) 16.87 km (4:56 / km) +225m 4:38 / km
ahr:115 max:131

Sunday Sep 24, 2017 #

10 AM

Running 54:00 [2] 10.0 km (5:24 / km) +100m 5:09 / km

Running race 29:51 [5] 10.0 km (2:59 / km)

River Ness 10km - 1st
With Ring of Steall last weekend and the orienteering yesterday I always wanted to race for the win rather than for a time.. My watch running out of battery made this the only choice.
Logan Rees set the early pace, although he surged and relaxed quite a lot, and a group of 4 formed after about a mile; myself, Logan, Kenny Wilson and Alistair Hay. Alistair started to drop back after about 4km and then Kenny sometime after 5km. I began to turn the screw after about 5.5km and slowly managed to gap Logan. From there it was just a case of keeping concentration and pushing to the finish, although the last couple of km definitely started to drag..
Happy to dip under 30 as I had no idea what pace we were running at the time.. Logan's Strava seems to suggest a first 5km of 14.56 so the 2nd would be 14.55.
5 PM

Running 29:24 [2] 6.3 km (4:40 / km) +100m 4:19 / km

Shaking out the legs

Saturday Sep 23, 2017 #

11 AM

Running 4:21 intensity: (2:38 @1) + (32 @2) + (1:11 @3) 0.7 km (6:11 / km) +4m 6:01 / km
ahr:112 max:144

Running 16:45 intensity: (7:28 @1) + (8:38 @2) + (39 @3) 2.97 km (5:39 / km) +24m 5:26 / km
ahr:114 max:140

Orienteering 27:18 intensity: (15 @1) + (7 @2) + (59 @3) + (25:41 @4) + (16 @5) 5.59 km (4:53 / km) +53m 4:40 / km
ahr:166 max:175

Mass start middle - great fun.
Tried to work hard enough to stay near the front whilst not destroying my legs. Pulled away from Jonny and Alex Carcas on the last loop.
Really enjoyed being in the forest again, helped by the fun format and the gorgeous forest.

Running 20:38 intensity: (6:11 @1) + (14:27 @2) 3.26 km (6:20 / km) +22m 6:07 / km
ahr:114 max:132

2 PM

Running 11:25 intensity: (3:27 @1) + (7:44 @2) + (14 @3) 2.15 km (5:19 / km) +3m 5:17 / km
ahr:115 max:138

Orienteering 15:36 intensity: (1:46 @1) + (2 @2) + (33 @3) + (13:15 @4) 4.37 km (3:34 / km) +3m 3:34 / km
ahr:156 max:172

Aviemore sprint.
Nice varied area, again trying not to destroy the legs but run fast enough that I still had to think about the orienteering.

Running 13:37 intensity: (4:32 @1) + (9:05 @2) 2.47 km (5:30 / km) +11m 5:24 / km
ahr:117 max:127

Friday Sep 22, 2017 #

7 AM

Strength and Conditioning 10:00 [1]

5 PM

Running 1:22:23 intensity: (9:28 @1) + (1:11:17 @2) + (1:38 @3) 19.09 km (4:19 / km) +136m 4:10 / km
ahr:121 max:149

Thursday Sep 21, 2017 #

6 AM

Running 1:19:46 intensity: (3:50 @1) + (47:14 @2) + (20:36 @3) + (8:06 @4) 18.01 km (4:26 / km) +72m 4:21 / km
ahr:133 max:163

Legs felt pretty good for the most part..

Wednesday Sep 20, 2017 #

5 PM

Running 1:42:00 intensity: (1:10:00 @2) + (20:00 @3) + (12:00 @4) 24.04 km (4:15 / km) +121m 4:08 / km

Inc. 2 x 4km progressions and 8 x 5 lamppost strides

Tuesday Sep 19, 2017 #

5 PM

Running 52:05 intensity: (43:40 @1) + (8:25 @2) 10.56 km (4:56 / km) +104m 4:42 / km
ahr:106 max:133

Hopefully legs feel better soon..

Monday Sep 18, 2017 #

3 PM

Running 1:29:53 intensity: (4:56 @1) + (1:24:57 @2) 19.55 km (4:36 / km) +3m 4:36 / km
ahr:123 max:133

My legs have genuinely struggled with walking today, and stairs have been comedy. For reasons I can't understand, once I started running they were ok - just a bit tired. As soon as I stopped I was back to the waddle.
C • I'm the same 5

Sunday Sep 17, 2017 #

9 AM

Running 51:36 intensity: (18:40 @1) + (32:42 @2) + (14 @3) 10.84 km (4:46 / km) +131m 4:29 / km
ahr:117 max:135

Legs couldn't face running in the hills so I went for a run down the valley.

Running 3:17 [1] 0.49 km (6:45 / km) +19m 5:38 / km

Jogged/walked up the hill to spectate the race.

Saturday Sep 16, 2017 #

9 AM

Running 10:43 intensity: (4:52 @1) + (4:53 @2) + (58 @3) 2.27 km (4:44 / km) +14m 4:35 / km
ahr:113 max:141

Running race 3:26:53 intensity: (19 @1) + (28:12 @2) + (1:21:12 @3) + (1:37:10 @4) 28.13 km (7:21 / km) +2594m 5:02 / km
ahr:149 max:166

Ring of Steall Skyrace, 3rd.
Bit concerned I would be out of my depth with the distance, climb and ruggedness of this route and my main goal was to avoid getting injured. I climbed really well and kept it pretty relaxed for the first half, losing lots of time on the descents but gaining a lot of positions in the second half to move from 10th at Glen Nevis to 3rd at the finish. Happy with that and actually really enjoyed it. My legs are broken now but is it truly a race if your heart rate doesn't go over 166?
C • Well done - awesome race! 3
1 PM

Running 18:10 intensity: (17:42 @1) + (28 @2) 2.93 km (6:12 / km) +16m 6:03 / km
ahr:107 max:115

Friday Sep 15, 2017 #

7 AM

Strength and Conditioning 5:00 [1]

11 AM

Running 1:02:26 intensity: (4:17 @1) + (46:00 @2) + (12:09 @3) 13.69 km (4:34 / km) +97m 4:24 / km
ahr:127 max:153

Thursday Sep 14, 2017 #

5 PM

Running 1:08:20 intensity: (7:04 @1) + (53:17 @2) + (4:17 @3) + (3:42 @4) 15.0 km (4:33 / km) +39m 4:30 / km
ahr:121 max:159

Wednesday Sep 13, 2017 #

6 AM

Running 1:10:57 intensity: (5:08 @1) + (54:22 @2) + (7:47 @3) + (3:40 @4) 15.26 km (4:39 / km) +149m 4:26 / km
ahr:126 max:162

Morning legs and post session legs made this a bit of a struggle..

Tuesday Sep 12, 2017 #

6 AM

Running 31:44 [2] 6.7 km (4:44 / km) +56m 4:33 / km

4 PM

Running 1:30:51 intensity: (6:33 @1) + (46:39 @2) + (11:45 @3) + (22:48 @4) + (3:06 @5) 21.77 km (4:10 / km) +209m 3:59 / km
ahr:137 max:177

Inc. (not quite) Mona fartlek. Missed out one of the 1 minute reps by accident.. Still worked hard. 2 x 90s, 3 x 60s, 4 x 30s, 4 x 15s with equal recovery. 18 mins - 5.7km - 3.10 min/km. I quite like the idea of keeping the recoveries honest but it is tough going.

Monday Sep 11, 2017 #

7 AM

Strength and Conditioning 10:00 [1]

5 PM

Running 1:29:12 intensity: (59:12 @2) + (30:00 @3) 21.0 km (4:15 / km) +193m 4:04 / km

Sunday Sep 10, 2017 #

3 PM

Running 1:28:04 intensity: (57 @1) + (27:29 @2) + (59:38 @3) 22.18 km (3:58 / km) +138m 3:51 / km
ahr:137 max:149

Saturday Sep 9, 2017 #

10 AM

Running 1:50:26 intensity: (57:42 @1) + (40:24 @2) + (12:20 @3) 14.01 km (7:53 / km) +900m 5:58 / km
ahr:112 max:150

V. Rocky and slow going. The one thing I have learnt on this trip is that if an Icelandic map says that there is a path, take that with a bucket load of salt.
C • maps 3

Friday Sep 8, 2017 #

3 PM

Running 1:29:49 intensity: (11:17 @1) + (57:59 @2) + (4:12 @3) + (16:21 @4) 18.17 km (4:57 / km) +511m 4:20 / km
ahr:130 max:167

Thursday Sep 7, 2017 #

1 PM

Running 1:10:49 intensity: (32:49 @1) + (33:15 @2) + (4:45 @3) 11.84 km (5:59 / km) +582m 4:48 / km
ahr:114 max:154

Run with Anwen to see some views

Wednesday Sep 6, 2017 #

1 PM

Running 1:48:16 intensity: (35:57 @1) + (32:33 @2) + (39:46 @3) 24.17 km (4:29 / km) +417m 4:07 / km
ahr:124 max:154

Out and back run to one of the better waterfalls of the holiday..

Tuesday Sep 5, 2017 #

9 AM

Running 3:49:24 intensity: (1:39:50 @1) + (1:53:06 @2) + (16:10 @3) + (18 @4) 32.57 km (7:03 / km) +1250m 5:55 / km
ahr:116 max:163

We ran up a big hill that exploded not so long ago. There was lots of ice, rock, ash and many many waterfalls.

Monday Sep 4, 2017 #

5 PM

Running 1:25:17 intensity: (49:18 @1) + (28:37 @2) + (7:22 @3) 16.49 km (5:10 / km) +607m 4:22 / km
ahr:113 max:145

Long day of touristing so was quite tired but some ok scenery got me up to 10 miles for the day..

Sunday Sep 3, 2017 #

12 PM

Running 2:01:07 intensity: (1:26:59 @1) + (29:08 @2) + (4:18 @3) + (42 @4) 20.62 km (5:52 / km) +429m 5:19 / km
ahr:109 max:167

I can confirm that Iceland is foggy, windy and rocky.. Also, boiling water sprouts from the earth.

Saturday Sep 2, 2017 #

4 PM

Running 1:24:42 intensity: (59:56 @1) + (4:46 @2) + (20:00 @4) 20.82 km (4:04 / km) +136m 3:56 / km
ahr:76 max:129

Off to Iceland tomorrow..

Friday Sep 1, 2017 #

7 AM

Strength and Conditioning 12:00 [1]

4 PM

Running 1:30:45 intensity: (8:30 @1) + (1:20:51 @2) + (1:24 @3) 20.47 km (4:26 / km) +43m 4:23 / km
ahr:120 max:149

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