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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Kris

In the 30 days ending Jun 30, 2019:

activity # timemileskm+mload
  Running36 39:23:14 318.87(7:25) 513.18(4:36) 4673560.2
  Orienteering3 1:03:00 8.06(7:49) 12.98(4:51) 25340.7
  Strength and Conditioning1 10:001.0
  Total37 40:36:14 326.94 526.16 4927601.9

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Sunday Jun 30, 2019 #

10 AM

Running 1:53:21 intensity: (10:32 @1) + (1:33:08 @2) + (9:41 @3) 26.14 km (4:20 / km) +19m 4:19 / km
ahr:124 max:140 shoes: White Hawk

Nice run with Peter and James around Loch Leven.

Saturday Jun 29, 2019 #

12 PM

Running 34:43 intensity: (2:40 @1) + (31:23 @2) + (40 @3) 7.48 km (4:38 / km) +41m 4:31 / km
ahr:124 max:137 shoes: Blue Nimbus

Picking up some bits from b&q..
5 PM

Running 1:11:54 intensity: (6:21 @1) + (1:04:34 @2) + (59 @3) 15.97 km (4:30 / km) +80m 4:24 / km
ahr:121 max:137 shoes: Grey Cumulus

Almost managed to time it to miss the thunderstorms but caught right at the end. Legs pretty tired from yesterday!

Friday Jun 28, 2019 #

4 PM

Running 25:18 intensity: (7:55 @1) + (12:54 @2) + (3:58 @3) + (31 @4) 4.07 km (6:13 / km) +106m 5:30 / km
ahr:120 max:159 shoes: Black Roc

Orienteering 15:46 intensity: (12 @1) + (4 @2) + (6 @3) + (5:13 @4) + (10:11 @5) 3.2 km (4:55 / km) +116m 4:10 / km
ahr:174 max:182 shoes: Black Roc

JOK Chasing Sprint Prologue.

I had the big advantage of having a late start and lots of tracks through the undergrowth. No big mistakes, just a couple of hesitations. Happy to get through this well.

Running 8:55 intensity: (3:56 @1) + (4:59 @2) 1.39 km (6:24 / km) +34m 5:42 / km
ahr:116 max:126 shoes: Black Roc

7 PM

Running 20:07 intensity: (7:49 @1) + (10:54 @2) + (1:08 @3) + (16 @4) 3.24 km (6:13 / km) +185m 4:50 / km
ahr:117 max:157 shoes: Black Roc

Orienteering 19:29 intensity: (24 @1) + (1 @2) + (5 @3) + (2:05 @4) + (16:54 @5) 4.34 km (4:30 / km) +103m 4:01 / km
ahr:177 max:190 shoes: Black Roc

JOK Chasing Sprint Final.

Starting first with Peter, Scott and Sasha 10, 20 and 30 seconds behind. Pushed hard through the first section and felt good, really enjoying the sprint orienteering. One small mistake on number 5, 10 s or so, but Peter and Scott made it as well so I stayed out in front. Once into the forest things started to get a bit scrappy, losing a couple of seconds here and there. The three chasers caught me at number 11 and we ran as a group from there. I kept trying to move toward the front of the group but didn't have enough of a handle on the navigation and small mistakes kept me chasing. I was in third and about 10 seconds behind at the top of the hill but the run down into the finish was much easier going. I was just about caught up to Peter at the front at number 20, but then we all missed the control slightly. I was lucky, in that I was closest to the control when we figured out where we were, and I sprinted in to take a narrow win.

Great fun, I loved the head to head racing. Don't get the same feeling from a straight running race. The forest was a bit rough but it didn't impact on the enjoyment.

Thursday Jun 27, 2019 #

5 PM

Running 15:12 [2] 3.21 km (4:44 / km) +39m 4:28 / km
ahr:129 max:154 shoes: Green Peg 2

Orienteering 27:45 intensity: (23 @2) + (24:42 @3) + (2:40 @4) 5.44 km (5:06 / km) +34m 4:57 / km
ahr:148 max:160 shoes: Green Peg 2

Powered around the brown course from Scottish spring - just to remind myself what a map and compass are before tomorrow.

Running 27:53 [2] 6.36 km (4:23 / km) +67m 4:10 / km
ahr:162 max:176 shoes: Green Peg 2

Wednesday Jun 26, 2019 #

12 PM

Running 38:10 intensity: (14:06 @1) + (24:03 @2) + (1 @3) 7.93 km (4:49 / km) +61m 4:38 / km
ahr:117 max:132 shoes: Grey Dyna

Nice run around work at lunchtime.
5 PM

Running 55:20 intensity: (15:26 @1) + (39:34 @2) + (20 @3) 11.42 km (4:51 / km) +58m 4:44 / km
ahr:118 max:136 shoes: Grey Dyna

Tuesday Jun 25, 2019 #

5 PM

Running 24:38 intensity: (2:11 @1) + (16:04 @2) + (6:23 @3) 4.36 km (5:39 / km) +34m 5:26 / km
ahr:128 max:148 shoes: White Hawk

Running 49:17 intensity: (14 @1) + (4:05 @2) + (33:13 @4) + (11:45 @5) 11.59 km (4:15 / km) +66m 4:08 / km
ahr:147 max:170 shoes: White Hawk

6 x 1 km (60 s), 400 (3 mins)
3.00, 66, 3.00, 66, 2.58, 66,
2.56, 66, 2.54, 65, 2.51, 63

Started off conservatively and picked it up through the session.

Running 18:17 intensity: (34 @1) + (15:33 @2) + (2:10 @3) 3.7 km (4:57 / km) +19m 4:49 / km
ahr:127 max:142 shoes: White Hawk

Monday Jun 24, 2019 #

4 PM

Running 1:20:37 intensity: (55 @1) + (22:34 @2) + (57:08 @3) 20.12 km (4:00 / km) +50m 3:57 / km
ahr:138 max:153 shoes: Grey Cumulus

Showing Yannick around Tentsmuir.

Sunday Jun 23, 2019 #

8 AM

Running 2:31:24 intensity: (34:13 @1) + (1:18:07 @2) + (38:35 @3) + (29 @4) 33.0 km (4:35 / km) +511m 4:15 / km
ahr:125 max:156 shoes: White Hawk

Always good to get 50 % of your weekly mileage in two days..

Saturday Jun 22, 2019 #

8 AM

Running 19:51 intensity: (1:14 @1) + (17:34 @2) + (1:03 @3) 4.52 km (4:24 / km) +47m 4:11 / km
ahr:122 max:149 shoes: Grey Cumulus

Running 4:58 intensity: (3:23 @1) + (5 @2) + (1:30 @3) 1.08 km (4:37 / km) +21m 4:12 / km
ahr:107 max:116 shoes: Blue Fuzex

Running 14:41 [5] 5.05 km (2:55 / km) +27m 2:50 / km
ahr:118 max:135 shoes: Blue Fuzex

Perth parkrun.
This felt like hard work - not feeling hugely great at the minute but I think a lot of it is in my head. The flu I had recently was another set back and my Achilles are still not great so motivation and confidence is pretty low. That said, 14.41 isn't bad and this will hopefully help shake off some of the rust I've been feeling.

Feeling slightly better about this run now, especially as this was the 'alternate route' which Strava has down as 100 m longer than the 'normal route' (5.04 km vs 4.92 km).

Running 11:09 [4] 3.15 km (3:32 / km) +2m 3:32 / km
ahr:130 max:145 shoes: Blue Fuzex

10 mins of 30/30 s.

Running 29:02 intensity: (25:37 @2) + (3:25 @3) 5.82 km (4:59 / km) +29m 4:52 / km
ahr:128 max:140 shoes: Grey Cumulus

6 PM

Running 27:25 intensity: (16:09 @1) + (11:16 @2) 5.82 km (4:43 / km) +51m 4:31 / km
ahr:113 max:130 shoes: Blue Nimbus

Friday Jun 21, 2019 #

5 PM

Running 1:18:22 [2] 17.57 km (4:28 / km) +49m 4:24 / km
ahr:140 max:165 shoes: Grey Cumulus

Thursday Jun 20, 2019 #

7 PM

Strength and Conditioning 10:00 [1]

Wednesday Jun 19, 2019 #

4 PM

Running 1:47:55 intensity: (28:02 @1) + (1:15:39 @2) + (4:14 @3) 18.48 km (5:50 / km) +300m 5:24 / km
ahr:119 max:148 shoes: White Hawk

On the coastal path between Kingsbarns and St Andrews - meeting Anwen at about half way.

Tuesday Jun 18, 2019 #

6 AM

Running 30:57 intensity: (30:12 @1) + (43 @2) + (2 @3) 6.3 km (4:55 / km) +61m 4:41 / km
ahr:101 max:118 shoes: White Hawk

5:45 alarm today - lie in.
7 PM

Running 57:48 intensity: (23:46 @1) + (33:05 @2) + (57 @3) 12.99 km (4:27 / km) +111m 4:16 / km
ahr:114 max:139 shoes: White Hawk

I ran straight from the course after finishing at about 7:30. Only issue was that I forgot a pair of socks and didn't fancy running in the big thick walking socks I'd been wearing all day. Next time I'll run in them because I ran without socks and now have a nice blister on my heel. It didn't even go through the normal blister stage - just tore the skin right off.

Monday Jun 17, 2019 #

5 AM

Running 33:48 intensity: (5:21 @1) + (28:27 @2) 7.22 km (4:41 / km) +29m 4:35 / km
ahr:118 max:130 shoes: White Hawk

I decided that I felt left out because everyone is tied from Jukola so I wanted some of that early morning action for myself. 5:30 am alarm to get out for a short run before 7:00 am - 7:30 pm drive measuring at the amateur.

Sunday Jun 16, 2019 #

8 AM

Running 2:35:07 intensity: (4:20 @1) + (1:18:54 @2) + (1:11:14 @3) + (39 @4) 34.47 km (4:30 / km) +515m 4:11 / km
ahr:133 max:163 shoes: Green Peg 1

Over to Camperdown to meet the hawks and then out towards Auchterhouse on the trails. I had negotiated a lift back but decided just to run it. I enjoyed this run.

Saturday Jun 15, 2019 #

5 PM

Running 1:29:55 intensity: (6:16 @1) + (1:09:29 @2) + (14:10 @3) 20.03 km (4:29 / km) +142m 4:20 / km
ahr:128 max:142 shoes: Grey Dyna

Lower calves have been a bit tight the last couple of days but I have them a good massage this afternoon and they felt ok on this. I didn't want to risk anything faster though.

Friday Jun 14, 2019 #

4 PM

Running 40:20 intensity: (5:20 @1) + (35:00 @2) 8.87 km (4:33 / km) +104m 4:18 / km
ahr:120 max:133 shoes: Blue Nimbus

Tired today. I don't feel like I've got much mojo at the minute - I guess that's a symptom of a lack of racing and some broken training over the last few months. The second point isn't going to be helped by heading over to the amateur championships tomorrow - anticipating a couple of very long days.

Thursday Jun 13, 2019 #

12 PM

Running 39:51 intensity: (16:37 @1) + (23:14 @2) 7.93 km (5:01 / km) +92m 4:45 / km
ahr:115 max:129 shoes: White Hawk

Wet lunch run.
5 PM

Running 1:00:49 intensity: (1:32 @1) + (13:00 @2) + (21:50 @3) + (24:13 @4) + (14 @5) 16.02 km (3:48 / km) +34m 3:45 / km
ahr:147 max:176 shoes: White Hawk

2 km warm up, 12 km progression, 2 km warm down with 2 x 20 s strides. Still wet but warmed up into this quite well.

Wednesday Jun 12, 2019 #

12 PM

Running 33:48 [2] 6.79 km (4:59 / km) +69m 4:44 / km
ahr:130 max:147 shoes: Grey Dyna

Lunch run.
5 PM

Running 1:10:58 [2] 15.05 km (4:43 / km) +12m 4:42 / km
ahr:142 max:163 shoes: Grey Dyna

Around Tentsmuir after work, legs feeling quite tired.

Tuesday Jun 11, 2019 #

4 PM

Running 26:43 intensity: (10:45 @1) + (11:43 @2) + (4:15 @3) 4.64 km (5:45 / km) +66m 5:22 / km
ahr:114 max:148 shoes: Blue Nimbus

Running 32:11 intensity: (5:45 @1) + (2:24 @2) + (2:59 @3) + (10:43 @4) + (10:20 @5) 7.95 km (4:03 / km) +23m 3:59 / km
ahr:153 max:182 shoes: Blue Fuzex

3 km (3 mins 30 s), 2 x 2 x 1 km (60 s) (5 mins)
8.51, 2.50, 2.48, 2.51, 2.50

Felt like rubbish but the pace was ok and it's another session in the bag. Still bringing up lots of phlegm so hopefully I'll feel a bit better over the next couple of weeks.

Running 21:51 intensity: (1:06 @1) + (20:40 @2) + (5 @3) 4.27 km (5:07 / km) +15m 5:01 / km
ahr:124 max:135 shoes: Blue Nimbus

Monday Jun 10, 2019 #

4 PM

Running 38:10 intensity: (11:13 @1) + (26:54 @2) + (3 @3) 7.97 km (4:48 / km) +76m 4:34 / km
ahr:120 max:135 shoes: Green Peg 2

Easy after work. Focusing on getting in some decent sessions over the next few weeks and not worrying about volume.

Sunday Jun 9, 2019 #

8 AM

Running 1:56:00 intensity: (5:46 @1) + (1:30:47 @2) + (19:27 @3) 26.68 km (4:21 / km) +238m 4:10 / km
ahr:127 max:148 shoes: White Hawk

Hawks long run from Monikie - still a bit of a cough but getting there slowly.

Saturday Jun 8, 2019 #

9 AM

Running 28:45 intensity: (9:18 @1) + (17:00 @2) + (2:27 @3) 4.58 km (6:16 / km) +126m 5:31 / km
ahr:118 max:154 shoes: Blue Nimbus

Running 44:01 intensity: (2:15 @1) + (7:07 @2) + (4:32 @3) + (15:34 @4) + (14:33 @5) 10.34 km (4:16 / km) +72m 4:07 / km
ahr:158 max:181 shoes: Blue Fuzex

With James at the St Andrews track.
8 x 1200 (2 min).
3.41, 3.38, 3.33, 3.35, 3.34, 3.34, 3.34, 3.34

Felt ok actually, not great but as good as I'd expect after the last couple of weeks. Good to have some company and it made it go a lot quicker.

Running 18:29 intensity: (12 @1) + (7:27 @2) + (10:50 @3) 3.74 km (4:57 / km) +9m 4:53 / km
ahr:135 max:143 shoes: Blue Nimbus

Friday Jun 7, 2019 #

4 PM

Running 1:23:52 intensity: (2:26 @1) + (1:02:58 @2) + (18:28 @3) 17.91 km (4:41 / km) +275m 4:21 / km
ahr:129 max:146 shoes: Grey Dyna

From Newport along the coastal path. Feeling a bit better again today.

Thursday Jun 6, 2019 #

5 PM

Running 1:13:56 intensity: (1:10 @1) + (23:09 @2) + (49:37 @3) 17.44 km (4:14 / km) +117m 4:06 / km
ahr:136 max:147 shoes: Blue Nimbus

Tentsmuir. Still a bit phlegmy but better than recently. Hopeful that this is the illness dealt with - the worst one I've had in a long time.

Wednesday Jun 5, 2019 #

7 AM

Running 26:54 intensity: (4:16 @1) + (21:10 @2) + (1:28 @3) 5.5 km (4:54 / km) +88m 4:32 / km
ahr:121 max:138 (sick) shoes: Grey Dyna

Before work. Felt ok on this run but had a bad headache the rest of the day so didn't get out for a second.

Tuesday Jun 4, 2019 #

4 PM

Running 52:53 intensity: (15:22 @1) + (33:05 @2) + (4:12 @3) + (14 @4) 9.88 km (5:21 / km) +85m 5:08 / km
ahr:119 max:156 (sick) shoes: White Hawk

Including some drills and strides. Felt bad this morning but much better this afternoon.

Monday Jun 3, 2019 #

5 PM

Running 33:18 intensity: (4:37 @1) + (28:24 @2) + (17 @3) 6.7 km (4:58 / km) +87m 4:40 / km
ahr:120 max:136 (sick) shoes: White Hawk

Feeling worse than yesterday, tight chest again - back in work again today though. I don't know what I have picked up, but it has knocked me for six.

Sunday Jun 2, 2019 #

3 PM

Running 1:23:57 intensity: (2:49 @1) + (33:10 @2) + (47:58 @3) 19.5 km (4:18 / km) +210m 4:05 / km
ahr:135 max:148 (sick) shoes: Grey Dyna

Better again, felt good for the first 40 minutes but then had a mini coughing fit and the rest of the run was a struggle.

Saturday Jun 1, 2019 #

5 PM

Running 40:24 intensity: (9:52 @1) + (25:15 @2) + (5:17 @3) 8.94 km (4:31 / km) +124m 4:14 / km
ahr:122 max:150 (sick) shoes: Blue Nimbus

Feeling a bit better today but had a really tight and uncomfortable chest for most of this run. How is it that Anwen has done the Dragons Back but I'm the one suffering??

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