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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Kris

In the 31 days ending Dec 31, 2008:

activity # timemileskm+mload
  Orienteering6 9:20:00 41.94(13:21) 67.5(8:18) 670180.0
  Running9 9:20:00 64.93(8:37) 104.5(5:22) 1320243.5
  Cycling3 2:40:0048.0
  Strength and Conditioning6 2:15:0041.0
  Swimming1 35:007.0
  Total19 24:10:00 106.88 172.0 1990519.5

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Tuesday Dec 30, 2008 #

Running tempo 35:00 [3] 7.0 km (5:00 / km) +160m 4:29 / km
ahr:160 max:173

Run up Cefn Bryn and then down very wiggley to Penmean.

Orienteering tempo 15:00 [4] 2.5 km (6:00 / km) +120m 4:50 / km
ahr:170 max:183

Sprint course round headland I planned ages ago. Pretty killing running, all sandy and up and down. 1.7km straight line, 16.05. Sounds shit but I was putting loads of effort in for a training. Maybe with a compass under 15 but it would be a challenge.

Running tempo 20:00 [3] 4.0 km (5:00 / km) +160m 4:10 / km
ahr:158 max:173

Run back to car park.

Saturday Dec 27, 2008 #

Orienteering race 1:05:00 [4] 9.0 km (7:13 / km) +550m 5:32 / km
ahr:162 max:182

Xmas score thingy. Reasonably fun, got them all 5 mins over time. Made a few mistakes, some from not paying attention to the navigation but more because all the controls were on the ground, (because the areas really quite visible and apparantly it would be too easy otherwise) which was reasonably annoying. Nice area though and alot of climb in there. Really felt it.

Friday Dec 26, 2008 #

Running warm up/down 10:00 [2] 2.5 km (4:00 / km)

Running intervals 1:00:00 [4] 10.5 km (5:43 / km) +100m 5:27 / km
ahr:157 max:185

Terrain intervals on teh dunes on oxwich.

5 x 200m with 45s rest inbetween each. (37,36,36,36,36)
3 mins rest
3 x 500m with 90s rest inbetween each. (1.39, 1.37, 1.48)
3 mins rest
2 x 1km with 3 mins inbetween each. (3.54, 3.16)
3 mins rest
3 x 500m with 90s rest inbetween each. (1.49, 1.56, 1.43)
3 mins rest
5 x 200m with 45s rest inbetween each. (36,40,38,44,39)

Was quite sandy and up and down so times aren't amazing and they do slow down a bit. Went up big hill in the middle of my km reps which is why they are so different. First one is up the hill, second one came right back down :D )

Thursday Dec 25, 2008 #

Running 40:00 [3] 8.0 km (5:00 / km) +150m 4:34 / km
ahr:148 max:172

Bit of a plod

Tuesday Dec 23, 2008 #

Running warm up/down 35:00 [3] 8.0 km (4:23 / km)

Run down to front and back. Got bitten by a dog on the way down, not amused atall.

Running intervals 25:00 [5] 5.0 km (5:00 / km)

Did a really quick but intense interval session.

4 x 1km with 1 min rest. 2.53, 2.59, 2.59, 2.58
Then 2 x 1min with 1 min rest. Did about 350m on each.

Said I wasn't gunna do intervals for a while to let my body recover from the niggles I've been having but felt strong yesterday so changed my plan a little bit.

Monday Dec 22, 2008 #

Running tempo 50:00 [4] 10.5 km (4:46 / km) +450m 3:55 / km
ahr:163 max:188

Ran a good ole tempo run, pushed reasonably hard but still feel good now. Might make this a regular, quite a nice route. Did a 1.5km warm up and then an 8km tempo bit and a 1km warm down. Route has one mega hill and about 4 steep and nasty, but short little hills. Really muddy aswell. Took 35.31 on the tempo bit.

Strength and Conditioning 30:00 [2]

Saturday Dec 20, 2008 #

Orienteering 2:00:00 [2] 14.0 km (8:34 / km)

Welshy training day. All the best welsh juniors there, (the south ones).

Hamstring was still pretty sore, think I strained it on tuesday which is why I aint done much. Tried to keep the intensity quite low but keep moving as much as possible so as it didn't get cold. Only felt it a little bit. Might stay away from real fast running for a couple more days.

Put out controls then ran/showed off my amazing football skills for a bit then did a mega twiddley line, before doing a couple of compass controls and a corridors course. Then collected a few controls in. Then we did a mass start micro thing. With like a couple of controls really close together in the circle. Was quite fun and actually managed to get something resembling speed from my legs. Didn't see anyone atall on the course so must have been really gaffled. Then walked back.

Good day of running and good courses to work compass on what is an area I know like the back of my hand.

Tuesday Dec 16, 2008 #

Running warm up/down 30:00 [2] 6.0 km (5:00 / km)

Run down slow, and then a run round in the rain looking for people. Actually soaked so not that pleased when I discovered we were inside.

Strength and Conditioning 30:00 [3]

Harriers circuit x 2. 30secs

Running intervals 25:00 [5] 1.0 km (25:00 / km)

Speedwork on indoor track. 3 sets of 4 and then a relay. Got mega cramp in the back of my leg and hobbled the relay a bit.

Ankle held up really well, so I'm hoping I'm over that after a bit of rest. Will try not to jump back into doing too much too soon though.

Monday Dec 15, 2008 #

Cycling 40:00 [3]

Bored, bored, bored, bored with cycling.

Strength and Conditioning 40:00 [3]

Did the stuff that GG sent. And the mega hard pressup jackknife on a gym ball.

Managed to get cramp pretty much everywhere. Had hamstring cramp, calf cramp and even tricep cramp at one point. Never had so much cramp in my life.

Saturday Dec 13, 2008 #

Cycling 1:00:00 [3]

Watched wimbledon, very very average film. Put the resistance up everytime they started playing tennis, which was alot funnily enough.

Thursday Dec 11, 2008 #

Swimming long 35:00 [2]

Must have forgotten how to swim because I was absolute shite, got soo tired.

Strength and Conditioning 15:00 [4]

Wednesday Dec 10, 2008 #

Cycling long 1:00:00 [3]

Long on the bike. Sooo boring

Tuesday Dec 9, 2008 #

Running warm up/down 20:00 [2] 4.0 km (5:00 / km)

Run down to harriers, got an ankle injury now. Really sharp pain that persisted after I stopped running, did it first about halfway round Terry Gs training. Forced me to stop. Got better and better since then but went out today and got a similar sharp ankle pain after about 15 mins of easy running. Was no question of doing intervals.

Description - No discomfort in normal activities but then after a while running, a sharp pain, almost if something in the ankle goes. Pain is on top part of Outer ankle and is uncomfortable to run on but then goes away when I stop running. Also uncomfortable when i put any pressure onto the top outer part of the ankle and when I fully straighten my ankle. Also my ankle seems to be clicking more than usual.

Strength and Conditioning 10:00 [2]

Monday Dec 8, 2008 #

Strength and Conditioning 10:00 [3]

Sunday Dec 7, 2008 #

Orienteering (Terry Gs megaO) 1:10:00 [3] 8.0 km (8:45 / km)

Did Terry Gs training. Was not feeling too confident and messed up the second one through not reading the map. Then was really really hesitant on the contour only bit. Compass bit was fine but the next few bits I felt mega sluggish. Cheated a little bit on the next compass bit as I wanted a mental rest, but still felt slow through the control pick. Then opened up pace on the faartlek but on the second bit of orange I felt something go in my ankle and I just couldn't put weight on it. Walked back to the hut slowly then. Was sooo weird as it was on just a flat track and I didn't twist it or anything. It's feeling a bit better now so I'll play it by ear.

In all I quite want to spent more time out in stockholm, The terrain there was forcing me so far out of my comfort zone and I think its good to train in places like that.

Saturday Dec 6, 2008 #

Orienteering 2:10:00 [3] 16.0 km (8:08 / km)

Did a pretty cool club training with lots of different parts to the training in one course. I like training this way I've decided :). Was going well on the first section but messed up no. 8, was about 10m from the control but couldnt see it so I was wandering a bit. Then hit the compass leg bang on, felt slow through the control pick bit. Next compass leg I ran to a different hill with a crag but was pretty much on line and distance judgement was orite. Then had Iain shadowing me, which was quite good and made me run a little bit faster. He even had a go at motivating me to run hard on the last line bit which worked quite well and I was vaguely on line all the time. Normally run lines dead slow. He didn't quite manage to convince me that only idiots jump crags and I banged my knee jus at the end. Old habits.

In the afternoon, after a sauna of course, we did a little control pick first. I caught aine up at the begining and we ran it pretty much parrallel to each other. Made a rather big parrallel error on video aswell. Shaming. Then we drove to another place and did a little "sprint course" back to the hut. Problem was it was very dark by now. Spent pretty much the whole course running along the lit skie tracks and then diving in last minute. Somehow me and Jamie got infront of Tom, but we thought he already had it. Was fun.

Friday Dec 5, 2008 #

Orienteering 2:40:00 [3] 18.0 km (8:53 / km)


Started off with a big long warm up and then did 3 courses and a line in the morning.

First course was good and I felt ok in the terrain, just getting used to it. Then second course I followed Jonn round a bit of it, he was going crazy smooth, only one little error. Third course I ran a bit faster and was going Ok untill I started messing around using paths too much. Then the line was proper slow, trying to stick to it.

In the afternoon we did some sprint training, starting with a crazy mass start sprint line with everyone having different ones, then onto 3 mass start courses. First loop, I messed up the first control a little and then the second control alot, and then on the mega route leg I ran what was a poor route but I ran it well. Second loop I ran well, hitting controls smoothly. Third loop, I hit the first two cleanly and then made a mega parallel error and thought I was one house down than where I was. Then I messed about for ages. Frustrated me so I didn't really pay much attention to the last two. Followed Fellbaum on his creative route into the last control round the building.

Good day of O. Didnt spent much time in my comfort zone.

Wednesday Dec 3, 2008 #

Running long 2:00:00 [3] 27.0 km (4:27 / km) +300m 4:13 / km

Huuge run. Went from my house down to mumbles lighthouse, then along though langland and caswell on the coast path. Then up through bishopsten and kittle and back home. Good run but the last 20 minutes or so was a bit of a slog. Most of it was road but had a bit of sand/mud.

Tuesday Dec 2, 2008 #

Running warm up/down 45:00 [3] 7.0 km (6:26 / km)

Ran down + a loop through singleton because I was ages early. Then warm up

Running intervals 45:00 [4] 4.0 km (11:15 / km)

600m fast, 200 jog, 200m fast. 3 times with 5 mins inbetween each one. Not too hard.

Then a bit of speedwork at the end.

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