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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Kris

In the 31 days ending May 31, 2014:

activity # timemileskm+mload
  Running29 27:43:34 185.2(8:59) 298.05(5:35) 5251400.7
  Orienteering5 4:52:37 27.81(10:31) 44.76(6:32) 434110c112.1
  Strength and Conditioning3 2:01:2816.7
  Total31 34:37:39 213.01 342.8 5685110c529.5
  [1-5]31 34:32:25

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Saturday May 31, 2014 #

3 PM

Running 1:53:02 intensity: (17:40 @1) + (1:22:04 @2) + (13:16 @3) + (2 @4) 17.13 km (6:36 / km) +391m 5:55 / km
ahr:123 max:156

Friday May 30, 2014 #

5 PM

Running 1:04:37 intensity: (2:33 @0) + (36:29 @2) + (21:28 @3) + (4:07 @4) 10.84 km (5:58 / km) +263m 5:19 / km
ahr:81 max:166

Thursday May 29, 2014 #

4 PM

Running 1:02:30 intensity: (40:00 @2) + (22:30 @4) 11.0 km (5:41 / km) +500m 4:38 / km

Heroes.

Aiming to get progressively quicker.

~5.35, 5.26, 5.23, 5.25

Suffering on the last one.

Wednesday May 28, 2014 #

4 PM

Running 1:02:58 intensity: (2 @0) + (9:07 @1) + (24:23 @2) + (20:51 @3) + (8:35 @4) 10.0 km (6:18 / km) +265m 5:34 / km
ahr:129 max:169

Stomach still not loving this.

Tuesday May 27, 2014 #

Note
(sick)

Monday May 26, 2014 #

Note
(sick)

Sunday May 25, 2014 #

10 AM

Running 10:15 intensity: (17 @0) + (2:21 @1) + (3:52 @2) + (3:29 @3) + (16 @4) 1.73 km (5:56 / km) +34m 5:24 / km
ahr:126 max:159

Orienteering 35:33 intensity: (2 @0) + (21 @1) + (3 @2) + (4:11 @3) + (30:50 @4) + (6 @5) 8.85 km (4:01 / km) +115m 3:46 / km
ahr:162 max:175

Harrogate urban, I wasn't very good. Course was unnecessarily boring in places.

Running 8:38 intensity: (4:27 @1) + (4:11 @2) 1.39 km (6:13 / km) +15m 5:54 / km
ahr:115 max:123

6 PM

Running 1:01:31 intensity: (22:18 @1) + (36:37 @2) + (2:36 @3) 9.99 km (6:09 / km) +250m 5:28 / km
ahr:118 max:145

Saturday May 24, 2014 #

5 PM

Running 1:07:42 intensity: (1 @0) + (3:42 @1) + (41:51 @2) + (22:08 @3) 12.95 km (5:14 / km) +268m 4:44 / km
ahr:131 max:153

Friday May 23, 2014 #

12 PM

Running 1:03:20 intensity: (3:24 @1) + (47:33 @2) + (11:05 @3) + (1:18 @4) 12.77 km (4:58 / km) +4m 4:57 / km
ahr:128 max:169

Thursday May 22, 2014 #

12 PM

Running 1:08:16 intensity: (40 @1) + (16:10 @2) + (51:26 @3) 15.64 km (4:22 / km) +6m 4:21 / km
ahr:137 max:149

Wednesday May 21, 2014 #

10 AM

Running 57:34 intensity: (7:46 @1) + (46:02 @2) + (3:46 @3) 10.55 km (5:27 / km) +180m 5:02 / km
ahr:125 max:140

Tuesday May 20, 2014 #

4 PM

Strength and Conditioning 40:00 [2]

Running 55:22 [2] 10.32 km (5:22 / km) +282m 4:43 / km

Monday May 19, 2014 #

4 PM

Running 1:04:00 [2] 13.0 km (4:55 / km)

Sunday May 18, 2014 #

4 PM

Running 1:34:18 [2] 17.56 km (5:22 / km) +417m 4:48 / km
ahr:129 max:156

Saturday May 17, 2014 #

8 AM

Running 12:29 intensity: (4 @0) + (5:17 @1) + (1:55 @2) + (4:26 @3) + (47 @4) 2.1 km (5:56 / km) +12m 5:46 / km
ahr:124 max:162

Running 16:44 intensity: (2 @0) + (16 @1) + (7 @2) + (1:14 @3) + (14:50 @4) + (15 @5) 4.85 km (3:27 / km) +65m 3:14 / km
ahr:163 max:175

Running 29:51 intensity: (10:15 @1) + (19:22 @2) + (14 @3) 4.52 km (6:37 / km) +107m 5:55 / km
ahr:118 max:135

Friday May 16, 2014 #

4 PM

Strength and Conditioning 39:46 intensity: (1:41 @0) + (31:39 @1) + (5:39 @2) + (47 @3)
ahr:94 max:147

Running 42:31 intensity: (1 @0) + (44 @1) + (15:16 @2) + (26:30 @3) 8.38 km (5:04 / km) +153m 4:39 / km
ahr:135 max:148

Thursday May 15, 2014 #

4 PM

Running 16:00 [2] 3.0 km (5:20 / km) +50m 4:55 / km

Orienteering 1:40:34 intensity: (1 @1) + (4:09 @2) + (54:44 @3) + (41:40 @4) 14.41 km (6:59 / km) +319m 6:17 / km
ahr:152 max:169 110c

Running 15:00 [2] 3.0 km (5:00 / km) +100m 4:17 / km

7 PM

Running 14:56 intensity: (1:06 @1) + (7:25 @2) + (6:25 @3) 2.39 km (6:14 / km) +115m 5:02 / km
ahr:133 max:152

Wednesday May 14, 2014 #

6 PM

Running 57:57 intensity: (1 @0) + (20:58 @1) + (36:58 @2) 9.91 km (5:51 / km) +240m 5:13 / km
ahr:117 max:133

Tuesday May 13, 2014 #

6 PM

Running 1:07:04 intensity: (3 @0) + (3:32 @1) + (18:05 @2) + (23:20 @3) + (12:39 @4) + (9:25 @5) 14.47 km (4:38 / km) +252m 4:16 / km
ahr:146 max:182

Monday May 12, 2014 #

4 PM

Strength and Conditioning 41:42 [1]

Running 1:04:18 intensity: (2 @0) + (9:28 @1) + (39:14 @2) + (15:34 @3) 9.07 km (7:05 / km) +150m 6:33 / km
ahr:124 max:147

Sunday May 11, 2014 #

2 PM

Running 1:30:42 [2] 17.71 km (5:07 / km) +326m 4:41 / km

Saturday May 10, 2014 #

4 PM

Running 1:02:26 [2] 13.45 km (4:39 / km) +4m 4:38 / km

Friday May 9, 2014 #

3 PM

Running 1:05:46 [2] 12.35 km (5:19 / km) +43m 5:14 / km

Thursday May 8, 2014 #

12 PM

Running 36:48 [2] 5.3 km (6:56 / km) +48m 6:38 / km

Wednesday May 7, 2014 #

4 PM

Running 55:33 intensity: (5 @0) + (16:33 @1) + (37:49 @2) + (1:06 @3) 9.34 km (5:57 / km) +212m 5:20 / km
ahr:120 max:138

Tuesday May 6, 2014 #

6 PM

Running 5:40 intensity: (3 @0) + (16 @1) + (2:44 @2) + (2:37 @3) 1.18 km (4:49 / km)
ahr:131 max:144

7 PM

Running 13:24 intensity: (12 @0) + (3:18 @1) + (7:34 @2) + (2:20 @3) 1.8 km (7:27 / km) +22m 7:01 / km
ahr:122 max:153

Running race 36:19 intensity: (8 @1) + (4 @2) + (8 @3) + (8:25 @4) + (27:34 @5) 9.15 km (3:58 / km) +312m 3:24 / km
ahr:176 max:192

Burbage Skyline,

CLose to the record last year so half wanted a pop. Didn't know how my legs would feel though. Felt good at the start but was taking all sorts of detours up shining cliff. Felt really good up to Higger Tor and the steep bit at the top felt fine. The bit that really hurt was from Burbage bridge to the finish. Trying to smash it on tired legs.. Just dipped under the record so please with that.

Running 9:34 intensity: (3:51 @1) + (5:43 @2) 0.98 km (9:45 / km) +42m 8:02 / km
ahr:118 max:132

Monday May 5, 2014 #

5 PM

Running 1:01:29 intensity: (5 @0) + (9:26 @1) + (35:03 @2) + (16:38 @3) + (17 @4) 6.71 km (9:10 / km) +123m 8:24 / km
ahr:126 max:155

Saturday May 3, 2014 #

5 PM

Running 20:00 [2] 2.0 km (10:00 / km)

Orienteering race 46:30 [4] 9.5 km (4:54 / km)

First leg.

Expecting a different beast to last year with it now in the daylight. Fast off at the start, all I checked was if we were going over the hill. Yep, straight in the train then. Working hard up the hill, sitting in nice and high up. Over the top and down.. Except we went too high, people now streaming down the hill in front of us. Turn the corner of the green to see Peter smashing it about 100m down the hill from me in the lead. Damn. Push hard to regain some places with Kiril Nikolov of Kalevan Rasti for company. Hit the first control fine and I think I haven't lost too much. Straight and then to the path to number 2. Hit the path and suddenly I'm way down again, another gaffle? Push hard to make up ground, still with Kiril, and have made up a good few places by the time we cut in. Run along the side of the marsh, but aren't we supposed to cross? Double check, yep. Start to cross the marsh and people fall in line behind me, now thats a cool feeling. Hit the control and follow out, Peter just in front now. Make it through the tricky bit ok and through the TV control just a bit down. Next bit is straightforward and pretty fast and I wobbled a bit at times but I made it out to the road for the long leg. Here Peter comes up behind me, we swap codes and when everyone else cuts in we carry on down to the end, making up some places. Have to do a bit of navigating in the next bit as noone seems to be going the right way, make it through though and hit the next TV control right at the front. Preparing myself for the mad dash for the finish now. Get a bit confused by a control on a boulder in the green, think we are starting to go too far but stick in and there it is. Follow the path on the next bit and up in third for the spectator. A couple of people come past and I pass one and hit the road in 4th. Antonio is off, I pick up the pace but remember it is a long run in. Pass two guys when they go straight to the last and punch the last control in second. Hoping Antonio will tire but not a chance. Good run, nice and controlled. Chuffed with that.
C • So ill... 4

Running 15:00 [2] 1.5 km (10:00 / km)

Friday May 2, 2014 #

5 PM

Orienteering 40:00 [2] 4.0 km (10:00 / km)

Thursday May 1, 2014 #

5 PM

Orienteering 1:10:00 [2] 8.0 km (8:45 / km)

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