Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Kris

In the 30 days ending Sep 30, 2019:

activity	#	time	miles		km		+m	load
Running	47	42:27:50	297.5	(8:34)	478.77	(5:19)	8137	492.7
Orienteering	11	3:42:12	34.62	(6:25)	55.71	(3:59)	519	123.4
Strength and Conditioning	2	15:00						1.5
Total	48	46:25:02	332.11		534.49		8656	617.6

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Monday Sep 30, 2019 #

9 AM

Note

3 am (GMT) start to fly back to Edinburgh - back in work for 9.

The idea behind the World Cups was figuring out how good I could get with three weeks of focus on orienteering. I was pretty fit after the summer and so I didn't worry about improving that, just ticking over. I wanted to try to focus on the technical and mental side of things. I don't generally do World Cups - this was only my third set of World Cups ever - but it was a good opportunity to challenge myself and also experience the knockout sprint for the first time.

The orienteering seemed to come back pretty quickly. Reading a map felt a bit unfamiliar at first but the long line courses and taking a map on easy runs seemed to help on that front.

The lapse in the knockout final was an obvious error but there were a few other occasions where I came close to a big mistake. I'm quite happy that I managed to save myself (mostly) as I didn't feel like I had the self awareness at the British champs to know if I was close to a mistake or not. Understanding this sweet spot could probably do with more work.

I also felt much better when I could focus on myself. I managed to do this in the quarter final but later on in the competition I was thinking about others more and I don't think my orienteering copied well with these added thoughts.

Very happy that I can get back to a high level quickly after a long break and it's good to know what could be better with more practise. I won't be doing a three week build to WOC.

Sunday Sep 29, 2019 #

8 AM

Running 15:10 2.38 km (6:23 / km) +55m 5:43 / km
ahr:101 max:118 shoes: Black Dyna

Nice shake out with the guys.

2 PM

Running 30:29 4.21 km (7:15 / km) +43m 6:54 / km
ahr:118 max:161 shoes: Blue Tarta

Watching the rugby at the hostel and then in the car to the quarantine. Saw the start of the Australia come back and left the game on 22-26 to Wales with 60 minutes gone. Most nervous part of my day.

Orienteering 13:40 3.97 km (3:27 / km) +15m 3:23 / km
ahr:176 max:186 shoes: Blue Tarta

World cup sprint - 2nd.
Feeling a bit heavy legged but knew everyone would. Despite this I felt like I had a decent idea of what the course layout might be and was keen to go hard and see what I could do.

Good performance - hard work to keep the speed up but was on top of the navigation. Missed a route on the long leg back to the town, thought the road was blocked and ran further around, but apart from that there were only a few hesitations. That missed route cost me the win but still happy with 2nd and just 2 seconds behind.

http://news.worldofo.com/2019/09/30/world-cup-swit...

C • Fantastic 3

C • Well done Kris! 1

4 PM

Running 37:21 6.22 km (6:00 / km) +203m 5:10 / km
ahr:126 max:148

Awesome warm down jog in the woods with the boys.

Saturday Sep 28, 2019 #

8 AM

Running 22:29 3.72 km (6:03 / km) +28m 5:50 / km
ahr:119 max:159 shoes: Blue Jawz

Orienteering 10:53 2.97 km (3:40 / km) +6m 3:38 / km
ahr:172 max:183 shoes: Blue Jawz

World cup knockout sprint qualification - 2nd behind Yannick.
Ok run, a bit sloppy in the beginning and didn't feel great physically but happy enough.

Running 13:07 2.46 km (5:19 / km)
ahr:122 max:132 shoes: Blue Jawz

11 AM

Running 14:37 2.73 km (5:21 / km)
ahr:126 max:164 shoes: Blue Jawz

Orienteering 7:49 2.2 km (3:33 / km)
ahr:172 max:185 shoes: Blue Jawz

World cup knockout sprint quarter final - 1st.
Obvious that it was looped forking from the start and just focused on my own navigation. Not in 1st the whole way but came out of the loops with a bit of a gap.

Running 10:36 1.67 km (6:20 / km)
ahr:118 max:126 shoes: Blue Jawz

3 PM

Running 12:25 2.33 km (5:19 / km) +11m 5:12 / km
ahr:125 max:161 shoes: Blue Tarta

Orienteering 6:45 1.81 km (3:44 / km)
ahr:169 max:188 shoes: Blue Tarta

World cup knockout sprint SF - 2nd
I think I was the only one on my course choice but I came through in the lead. Had a bit of a scare because Kyburz had the same first control but then different and it confused me for a second. Let Kyburz take the lead after a few controls and then just sat in the pack with him, Ralph and Tobias. Backed myself in a sprint against Kyburz so went the same way to the last. Ralph took the better route and got the lead but I snuck ahead and got into the final.

Running 4:56 0.56 km (8:48 / km)
ahr:117 max:130 shoes: Blue Tarta

Running 16:37 2.41 km (6:54 / km) +5m 6:49 / km
ahr:118 max:155 shoes: Blue Tarta

Orienteering 7:41 2.09 km (3:41 / km)
ahr:167 max:178 shoes: Blue Tarta

World cup knockout sprint final - 6th

If you are going to fail, fail big pic.twitter.com/hH6yRkpZ37
— Kris Jones (@Thekrisjones) September 28, 2019

Confused by an extra control which I misread to be the start point. At least you can't accuse me of following! Cruised around after that, unfortunately missing out on what would have been a prime view of an awesome Ralph Street kick. That boy got wheels.

Running 14:19 2.09 km (6:52 / km)
ahr:108 max:117 shoes: Blue Tarta

Friday Sep 27, 2019 #

12 PM

Orienteering 15:00 3.01 km (4:59 / km) +45m 4:39 / km
ahr:125 max:144 shoes: Black Dyna

Model map

Running 17:35 3.79 km (4:38 / km) +21m 4:31 / km
ahr:121 max:132 shoes: Black Dyna

Thursday Sep 26, 2019 #

6 AM

Running 34:08 7.08 km (4:49 / km) +67m 4:36 / km
ahr:120 max:139 shoes: Blue Nimbus

Tired but took it slow and eased into it.

6 PM

Running 57:29 12.34 km (4:40 / km) +123m 4:26 / km
ahr:122 max:133 shoes: Grey Cumulus

Wednesday Sep 25, 2019 #

5 PM

Running 1:32:04 20.93 km (4:24 / km) +38m 4:21 / km
ahr:127 max:137 shoes: Grey Hawk

Actually feeling really good today. Legs tired but this didn't feel like an effort. Yesterday was probably too much before the weekend but I think the mental benefit of running a good session, after feeling crap at the back end of last week, outweighs any tiredness I may get from it.

Tuesday Sep 24, 2019 #

7 AM

Running 32:50 7.02 km (4:41 / km) +71m 4:27 / km
ahr:126 max:149 shoes: Grey Cumulus

A bit more stretching this morning before heading out, legs feeling a bit better as a result.

6 PM

Running 13:37 3.1 km (4:24 / km) +18m 4:16 / km
ahr:114 max:131 shoes: Black Dyna

Running 45:03 13.72 km (3:17 / km) +26m 3:15 / km
ahr:164 max:176 shoes: Black Dyna

Met James and Jamie for a bike path session.
3 x 8 mins (2 mins jog), 3 x 4 mins (1 min jog)
Just over 3 mins/km on the 8's and just under on the 4's. Feeling good.
Tipping it down but quite warm. Big help to have company - hopefully we can coordinate over the winter.

Running 16:14 2.85 km (5:42 / km) +92m 4:54 / km
ahr:129 max:141 shoes: Black Dyna

Monday Sep 23, 2019 #

7 AM

Running 43:53 9.45 km (4:39 / km) +84m 4:27 / km
ahr:117 max:141 shoes: Grey Cumulus

Legs a bit better this morning but still a bit stiff.

Strength and Conditioning 5:00 [1]

5 PM

Running 47:21 10.38 km (4:34 / km) +84m 4:23 / km
ahr:123 max:170 shoes: Grey Hawk

Easy around the golf course after work. Finished with 4 x 30s strides which felt ok.

Sunday Sep 22, 2019 #

Note
(rest day)

Various plans for today but feeling tired and very wooden legged so decided to take the recovery ahead of next weekend. Haven't really had a good feeling while running over the last few weeks which has sapped a bit of my mojo. Hopefully it is just a case of getting better at doing the small things - stretching and sleep in particular.

Saturday Sep 21, 2019 #

10 AM

Running 44:08 9.86 km (4:29 / km) +91m 4:17 / km
ahr:130 max:144 shoes: Black Dyna

Caird park finally has a new athletics track - just waiting for them to paint some lines on it now.

5 PM

Running 1:09:05 15.42 km (4:29 / km) +94m 4:21 / km
ahr:126 max:142 shoes: Black Dyna

Out to Broughty Ferry after a day of watching rugby and doing little else.

Friday Sep 20, 2019 #

5 PM

Running 54:18 11.24 km (4:50 / km) +30m 4:46 / km
ahr:115 max:125 shoes: Grey Hawk

Easy in Tentsmuir after work - didn't really want to do any more.

Thursday Sep 19, 2019 #

12 PM

Running 33:33 [2] 6.84 km (4:54 / km) +48m 4:44 / km
ahr:129 max:151 shoes: White Hawk

4 PM

Running 6:24 1.32 km (4:52 / km)
ahr:108 max:122 shoes: Grey Cumulus

6 PM

Running 13:26 3.0 km (4:29 / km) +44m 4:11 / km
ahr:124 max:139 shoes: Grey Cumulus

Edinburgh for some sprint training - good group out and nice planning by Graeme.

Orienteering 8:22 2.16 km (3:52 / km) +14m 3:45 / km
ahr:163 max:173 shoes: Grey Cumulus

Knockout 1 - choice.
Faffed at the wrong side of the fence at 3 dropping from the front of the group to the back but got the correct route to 4 to cancel that out. Behind Peter for a bit, he had the same forking, but got ahead and held the lead to the end.

Orienteering 7:25 2.08 km (3:34 / km)
ahr:168 max:180 shoes: Grey Cumulus

Knockout 2 - choice.
Messed up the choice by having the maps the wrong way up - I wondered why I was struggling! A bit flustered, I was right at the back to start but moved through over the course of a few controls. I didn't have the best forking but didn't lose much through that section. Behind Shminty through the park section and didn't really understand what was happening but eventually made my move and held him off to the end.

Orienteering 8:14 2.31 km (3:34 / km) +16m 3:27 / km
ahr:170 max:180 shoes: Grey Cumulus

Knockout 3 - unforked.
Lost a big chunk at number 1 when I didn't want to go through the grotty forest. Spent the next couple of legs chasing down the other guys before taking the lead and running for home. A couple of slightly dodgy route choices but held on.

Running 19:00 3.88 km (4:54 / km) +26m 4:44 / km
ahr:125 max:141 shoes: Grey Cumulus

Really useful training - head to head puts a lot of pressure on the navigation. Not sure I was orienteering particularly well, hopefully down to a bit of tiredness from working 7-3. At least I kept most of my mistakes to the start of the courses - which gave me time to work my way back.

9 PM

Running 8:31 1.39 km (6:06 / km) +57m 5:04 / km
ahr:123 max:137 shoes: Grey Cumulus

Wednesday Sep 18, 2019 #

12 PM

Running 35:04 7.21 km (4:52 / km) +65m 4:39 / km
ahr:122 max:137 shoes: Grey Hawk

Took a couple of old sprint maps with me, just trying to get used to reading a map on the move again. First going around the course deciding my routes in as few glances as I could and then taking more time and reading all the detail to build a picture of the legs - I did this a couple of times last week as well but I don't think I've ever done it before.

5 PM

Running 16:42 2.83 km (5:55 / km) +34m 5:35 / km
ahr:112 max:153 shoes: Grey Hawk

Inc. 5 x 12 s sprints.

Orienteering 59:29 14.17 km (4:12 / km) +114m 4:02 / km
ahr:138 max:158 shoes: Grey Hawk

Line course on a quickly converted Dundee map I did in 2015 - to try to get used to the rhythm reading a map and following a course while running. Good way to scout out areas for possible maps as well. Some decent bits but mostly quite small pockets of detail, map very out of date in parts as well. I should have known that it would be a bit long since it took 4 pages of A3 to print.

I read Michel Gueorgiou's book over the summer and, whilst he emphasised orienteering training, he also included 'simulation exercises' as a part of this training. These simulation exercises weren't armchair exercises but involved running and, whilst many of his exercises are difficult to reproduce as an individual, I quite like the idea of including 'orienteering-like' training in running - if only to get the eyes and the mind used to reading a map and making decisions whilst running. It isn't going to be the most specific of training but I don't think that matters if you are also getting in the orienteering sessions - it's an addition not a replacement. Hence the map reading at lunch and the line on a rubbish map this evening.

Running 12:49 2.96 km (4:20 / km) +32m 4:06 / km
ahr:132 max:145 shoes: Grey Hawk

Tuesday Sep 17, 2019 #

7 AM

Running 40:27 8.77 km (4:37 / km) +114m 4:20 / km
ahr:119 max:140 shoes: Grey Cumulus

First morning run in a while - tired in the evening so I shelved plans for a second run. I'd like to get into a better routine for the winter, where the weeks training is very predictable, but the focus is on getting the key orienteering sessions in before the world cup.

Monday Sep 16, 2019 #

4 PM

Running 1:12:40 14.94 km (4:52 / km) +104m 4:42 / km
ahr:116 max:135 shoes: Grey Dyna

Easy after work.

Sunday Sep 15, 2019 #

9 AM

Running 2:52:19 27.9 km (6:11 / km) +1130m 5:08 / km
ahr:124 max:147 shoes: Black Roc

Long run from the mountain trial assembly. Tried to keep it reasonably flat but that's not really possible in the lakes.

Saturday Sep 14, 2019 #

10 AM

Running 26:29 6.26 km (4:14 / km) +54m 4:03 / km
ahr:134 max:166 shoes: White Hawk

Orienteering 13:02 3.48 km (3:45 / km) +18m 3:39 / km
ahr:176 max:183 shoes: Blue Jawz

Amateur hour before the start. Thought I had lots of time but ended up late to the start, then faffed getting control descriptions and then going back to clear (thanks to those who reminded me to do this!). Made it to the start line with about 30 seconds to go.. Not good!

Actually settled quite well into the orienteering which was a little fiddly at times but didn't really have many route choices. I ran quite hard but felt quite good, probably the adrenaline of the pre start antics.

Running 17:29 3.29 km (5:19 / km) +34m 5:04 / km
ahr:121 max:135 shoes: White Hawk

2 PM

Running 29:05 4.02 km (7:14 / km) +38m 6:55 / km
ahr:119 max:152 shoes: Blue Jawz

Orienteering 12:36 3.45 km (3:39 / km) +49m 3:25 / km
ahr:176 max:185 shoes: Blue Jawz

Made sure I was at the start with loads of time! Another quite straightforward race as long as you kept on top of the blocks. Only had a couple of hesitations and caught sight of Chris quite early which was good motivation. Probably quite an advantage to have lived here for a year, I felt very comfortable on the whole.

A few thoughts during yesterdays long run and looking at the map after the race:
The plan is to see how good at orienteering I can get with three weeks of focus after almost a year off. This way I can better understand how to do this in March, when I will shift focus back to orienteering after the winter. I've got a lot of respect for the other guys and I was excited/nervous in the run up to the event and it was pleasing to get a good result. However, I think it only tells me a little bit about where I am at.

The course was relatively straight-forward and was on an area I am familiar with - I couldn't have asked for an easier reintroduction to racing. There are a couple of places I think I could maybe have shaved a couple seconds off with slightly better routes (2, 3, 8, 9, 17, 20), and one small mistake (11 - I was actually navigating to 12 for most of the way and was lucky that it was also a viable route for 11). That is being picky - speed/fitness and maintaining concentration were the important factors today. The basics are OK.

I still don't know how things will hold up under more pressure, or on a course where there is significant and meaningful route choice - two big factors in international racing.

Running 18:17 3.51 km (5:13 / km) +11m 5:08 / km
ahr:126 max:142 shoes: White Hawk

Friday Sep 13, 2019 #

11 AM

Running 1:24:37 [2] 18.96 km (4:28 / km) +117m 4:20 / km
ahr:141 max:170 shoes: White Hawk

Feeling better today, took a long lunch to get out for a decent run.

Thursday Sep 12, 2019 #

5 PM

Note
(rest day)

Knackered at the end of the day and couldn't get myself out the door for anything. Probably needed the rest.

Wednesday Sep 11, 2019 #

12 PM

Running 31:52 6.94 km (4:36 / km) +37m 4:29 / km
ahr:125 max:145 shoes: Grey Cumulus

5 PM

Running 10:33 2.01 km (5:16 / km) +66m 4:31 / km
ahr:117 max:129 shoes: Grey Cumulus

Orienteering 18:15 4.14 km (4:25 / km) +108m 3:54 / km
ahr:151 max:165 shoes: Grey Cumulus

Over to Stirling for some panic British Champs training. Started with an old course that Shminty sent me, running at a bit of a tempo but not flat out. One mare on no. 5 where I made one mistake and then compounded it, but ok on the rest.

Running 4:54 1.05 km (4:39 / km) +14m 4:21 / km
ahr:129 max:139 shoes: Grey Cumulus

Running 4:22 0.93 km (4:42 / km) +14m 4:22 / km
ahr:109 max:124 shoes: Grey Cumulus

Orienteering 12:44 3.4 km (3:45 / km) +65m 3:25 / km
ahr:130 max:141

10 minute drive plus a bit of faffing before FVO sprint series. Relatively straightforward but orienteering pretty well, only a couple of hesitations on some control descriptions.

Running 11:58 2.39 km (5:00 / km) +17m 4:50 / km
ahr:112 max:132

Tuesday Sep 10, 2019 #

12 PM

Running 35:54 8.01 km (4:29 / km) +45m 4:22 / km
ahr:129 max:143 shoes: Grey Hawk

Lunchtime feeling quite decent

5 PM

Running 1:01:25 14.65 km (4:12 / km) +9m 4:11 / km
ahr:134 max:147 shoes: Grey Hawk

Tentsmuir

Monday Sep 9, 2019 #

5 PM

Running 21:50 4.5 km (4:51 / km) +75m 4:29 / km
ahr:125 max:161 shoes: White Hawk

Warm up including 4 x 15 s uphill strides

Orienteering 20:17 4.48 km (4:32 / km) +72m 4:12 / km
ahr:155 max:171 shoes: White Hawk

Back on the Sprint-O horse proper - panic training for British Sprints. Technique ok on the whole but there were a couple of moments where I was riding my luck and got away with it because I knew the area. Biggest mistake was when I fell into a dead end trap on the second last control - frustrated with that. Need a new pair of sprint-o shoes, trainers no good in the wet and my Inov-8's are trashed now. Also, I struggled a bit to read the map - probably just out of practise but maybe a bit to do with the light as well.

Running 24:10 4.7 km (5:09 / km) +68m 4:48 / km
ahr:120 max:138 shoes: White Hawk

6 PM

Strength and Conditioning 10:00 [1]

Sunday Sep 8, 2019 #

9 AM

Running 2:06:39 30.06 km (4:13 / km) +61m 4:10 / km
ahr:133 max:152 shoes: Grey Hawk

Loch Leven with James

Saturday Sep 7, 2019 #

10 AM

Running 2:03:40 14.5 km (8:32 / km) +980m 6:22 / km
shoes: Black Roc

Best weather happened to be on the day we were leaving. Parked at Sligachen and ran up Bruach na Frithe. I dropped below Am Basteir and climbed back into the ridge to climb it from the other side. I got pretty near the top but couldn't work out how to get off a ledge so didn't quite make it. I then started climbing Sgurr nan Gillean but got stuck on a narrow traverse around a cliff so I didn't make that one either. Probably could have got around both of those obstacles but as I was on my own and not really sure if I was going the right way, I thought it best to be a bit cautious. Would be cool to come back up with someone who knows where they are going.