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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Kris

In the 31 days ending Mar 31, 2020:

activity # timemileskm+mload
  Running43 44:44:51 367.04(7:19) 590.69(4:33) 4502579.0
  Cycling5 3:00:0020.2
  Orienteering5 2:27:16 19.8(7:26) 31.86(4:37) 57587.9
  Strength and Conditioning5 1:30:009.6
  Total49 51:42:07 386.83 622.55 5077696.7

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Tuesday Mar 31, 2020 #

8 AM

Cycling 30:00 intensity: (22:54 @1) + (7:06 @2)
ahr:96 max:130

5 PM

Running 1:05:40 intensity: (11:16 @1) + (53:05 @2) + (1:19 @3) 14.69 km (4:28 / km) +75m 4:22 / km
ahr:122 max:138 shoes: Black Ride

Golf course

Running 7:48 intensity: (7:11 @1) + (37 @2) 0.3 km (25:50 / km) +2m 25:10 / km
ahr:99 max:129 shoes: Black Ride

Drills

Running 10:41 intensity: (2:00 @1) + (3:12 @2) + (3:25 @3) + (2:04 @4) 1.78 km (5:59 / km) +5m 5:55 / km
ahr:126 max:163 shoes: Black Ride

8 hill sprints (between 8 and 24 s)

Running 12:10 intensity: (15 @1) + (10:26 @2) + (1:29 @3) 2.5 km (4:52 / km) +31m 4:35 / km
ahr:125 max:140 shoes: Black Ride

Monday Mar 30, 2020 #

7 AM

Cycling 45:00 intensity: (35:40 @1) + (9:16 @2) + (4 @3)
ahr:108 max:135

Strength and Conditioning 15:00 [1]

3 x {10 x TRX hanging row, KB squat OH press, Band pull apart, Bulgarian split squat L+R}

Tweaked something in my neck, clearly putting in too much effort.
5 PM

Running 44:13 intensity: (26:23 @1) + (17:50 @2) 9.96 km (4:26 / km) +82m 4:16 / km
ahr:112 max:127 shoes: Blue Ride

Sunday Mar 29, 2020 #

12 PM

Running 2:05:10 intensity: (33 @1) + (1:28 @2) + (1:15:56 @3) + (47:13 @4) 33.9 km (3:42 / km) +319m 3:32 / km
ahr:152 max:173 shoes: Black Triumph

Maybe got a bit carried away but got into a nice groove and was enjoying it. Tough for the last 20 minutes.

Saturday Mar 28, 2020 #

11 AM

Running 1:30:42 intensity: (9:41 @1) + (1:13:47 @2) + (6:21 @3) + (53 @4) 19.9 km (4:33 / km) +125m 4:25 / km
ahr:123 max:164 shoes: Blue Ride

Around the Caird park golf course, the loops reminding me of the Albuquerque school xc course. It would make a pretty decent sprint o as well I think. I stopped at half way and did 3 x ~150, 6 x ~30 (walk back).

Friday Mar 27, 2020 #

4 PM

Running 1:23:00 intensity: (2:12 @1) + (55:07 @2) + (25:41 @3) 20.0 km (4:09 / km) +233m 3:55 / km
ahr:130 max:147 shoes: Black Ride

Feeling a bit below average, probably just from being cooped up in the house too much.

Thursday Mar 26, 2020 #

7 AM

Cycling 45:00 [1]
ahr:90 max:101

5 PM

Running 34:03 intensity: (30:43 @1) + (3:19 @2) + (1 @3) 6.39 km (5:19 / km) +31m 5:12 / km
ahr:105 max:121 shoes: White Hawk 2

Running 11:10 intensity: (5:02 @2) + (3:43 @3) + (2:25 @4) 2.18 km (5:08 / km) +10m 5:01 / km
ahr:124 max:164 shoes: White Hawk 2

Short hills: ~250, ~150, ~75 x 2 (walk down).

Running 23:02 intensity: (3:28 @1) + (19:07 @2) + (27 @3) 4.52 km (5:06 / km) +40m 4:53 / km
ahr:123 max:136 shoes: White Hawk 2

Wednesday Mar 25, 2020 #

7 AM

Cycling 30:00 [1]
ahr:91 max:104

Realising that is going to be at least two months before the next race and taking this as an opportunity to mix things up. I'm planning to drop the usual 5 km/10 km type session from the schedule and instead get in two hill/flat sprint sessions and three home gym sessions a week. I've tended to be wary that this sort of thing might get in the way of the more specific work (making me tired/sore etc) but I don't need to worry about that for a while. I'm going to prioritise those sessions and do the rest depending on how I feel. That might mean the I might the odd tempo/fartlek and should include a decent amount of volume (to keep me sane), but the focus will be on strength/speed.
8 AM

Strength and Conditioning 15:00 [1]

3 x (10 TRX row, 10 x KB goblet squat to press, 20 x KB swings, 10 x band pull apart, 10 x L+R Bulgarian split squat)
4 PM

Running 1:27:59 intensity: (11:23 @1) + (1:08:35 @2) + (7:59 @3) + (2 @4) 20.25 km (4:21 / km) +152m 4:11 / km
ahr:123 max:155

Daily dose.

Tuesday Mar 24, 2020 #

7 AM

Running 1:05:50 intensity: (4:16 @1) + (52:49 @2) + (8:45 @3) 15.28 km (4:19 / km) +79m 4:12 / km
ahr:127 max:148 shoes: Black Triumph

Using up my quota of outside exercise for the day.
6 PM

Cycling 30:00 intensity: (24:30 @1) + (5:09 @2) + (21 @3)
ahr:102 max:142

Turbo trainer set up for second trainings.

Monday Mar 23, 2020 #

7 AM

Running 39:01 intensity: (9:55 @1) + (26:40 @2) + (2:26 @3) 8.86 km (4:24 / km) +86m 4:12 / km
ahr:120 max:138 shoes: Black Hawk

Did some yoga last night, feel better today for it.
5 PM

Running 50:47 intensity: (12:02 @1) + (32:46 @2) + (4:57 @3) + (1:02 @4) 11.69 km (4:21 / km) +82m 4:12 / km
ahr:121 max:159 shoes: Black Hawk

Happy I got out for a second run as this will be the last double for a while!

Sunday Mar 22, 2020 #

11 AM

Running 2:11:22 intensity: (2:42 @1) + (1:01:19 @2) + (1:07:21 @3) 32.24 km (4:04 / km) +257m 3:55 / km
ahr:133 max:150 shoes: Black Ride

Making up for being short last week.
C • congratulations 3

Saturday Mar 21, 2020 #

9 AM

Running 39:40 intensity: (5:06 @1) + (33:39 @2) + (55 @3) 8.87 km (4:28 / km) +83m 4:16 / km
ahr:121 max:137 shoes: Black Triumph

12 PM

Running 10:56 intensity: (1:58 @1) + (7:41 @2) + (1:17 @3) 2.19 km (5:00 / km) +1m 4:59 / km
ahr:121 max:142 shoes: Black Scott

Orienteering 14:58 intensity: (28 @1) + (14 @2) + (18 @3) + (13:58 @4) 4.03 km (3:43 / km) +81m 3:23 / km
ahr:161 max:172 shoes: Black Scott

Scottish six days sprint in Crieff.
I think I got the main route choice wrong and I bananad a bit around the park but it was good fun. A bit disappointed to be 3 seconds off Nathan's time from the six days - should have tried harder..
C • Sprint 3

Running 56:07 intensity: (3:44 @1) + (49:18 @2) + (3:05 @3) 11.54 km (4:52 / km) +125m 4:37 / km
ahr:125 max:140 shoes: Black Scott

Crieff to Comrie.

Friday Mar 20, 2020 #

8 AM

Running 38:50 intensity: (6:34 @1) + (30:25 @2) + (1:51 @3) 8.88 km (4:23 / km) +84m 4:11 / km
ahr:122 max:142 shoes: Black Hawk

With the run in pod for company..
5 PM

Running 1:02:20 intensity: (8:22 @1) + (53:58 @2) 14.7 km (4:14 / km) +40m 4:11 / km
ahr:120 max:132 shoes: Black Hawk

Thursday Mar 19, 2020 #

12 PM

Running 40:17 intensity: (4:04 @1) + (30:38 @2) + (5:35 @3) 9.39 km (4:18 / km) +82m 4:07 / km
ahr:125 max:143 shoes: Black Ride

5 PM

Running 34:52 intensity: (20:45 @1) + (14:07 @2) 6.45 km (5:24 / km) +47m 5:13 / km
ahr:110 max:129 shoes: Black Triumph

Running 13:22 intensity: (6:30 @2) + (5:22 @3) + (1:30 @4) 2.3 km (5:49 / km) +10m 5:42 / km
ahr:125 max:161 shoes: Black Triumph

Short hills
3 x ~250 m, 5 x ~80 m (walk back)

Running 15:33 intensity: (12 @1) + (14:14 @2) + (1:07 @3) 3.21 km (4:51 / km) +26m 4:39 / km
ahr:127 max:140 shoes: Black Triumph

Wednesday Mar 18, 2020 #

5 PM

Running 1:27:07 intensity: (5:24 @1) + (1:11:50 @2) + (9:53 @3) 20.15 km (4:19 / km) +152m 4:10 / km
ahr:127 max:153 shoes: Blue Ride

Ring road. The ultimate social isolation because noone will want to run a route so boring with me.

Strength and Conditioning 15:00 [1]

Tuesday Mar 17, 2020 #

8 AM

Running 31:25 intensity: (4:06 @1) + (19:17 @2) + (8:02 @3) 7.18 km (4:23 / km) +62m 4:12 / km
ahr:126 max:147 shoes: Black Triumph

And so begins the social distancing - I've asked to work from home despite the policy being that it's not yet supported, I'm not going to the gym and I'm going to do all other training solo. Next step is to check whether treadmills have a mileage limit on their returns policy..
C • treadmill 1
5 PM

Running 18:18 intensity: (13:51 @1) + (4:27 @2) 4.08 km (4:29 / km) +16m 4:24 / km
ahr:108 max:124 shoes: Black Triumph

Running 20:00 intensity: (30 @1) + (30 @2) + (2:33 @3) + (14:33 @4) + (1:54 @5) 6.2 km (3:13 / km) +2m 3:13 / km
ahr:162 max:177 shoes: Black Triumph

Mona fartlek on the cycle track.

Running 20:23 intensity: (33 @1) + (18:10 @2) + (1:40 @3) 4.16 km (4:54 / km) +73m 4:30 / km
ahr:129 max:145 shoes: Black Triumph

Monday Mar 16, 2020 #

5 PM

Running 1:13:18 [2] 15.75 km (4:39 / km) +77m 4:33 / km
ahr:150 max:180 shoes: Blue Ride

Sunday Mar 15, 2020 #

3 PM

Running 17:43 intensity: (20 @1) + (41 @2) + (14:50 @3) + (1:52 @4) 4.43 km (4:00 / km) +71m 3:42 / km
ahr:143 max:159 shoes: Black Scott

Running a bit late and having to hustle a bit.

Running 2:03:50 intensity: (18:46 @1) + (1:14:21 @2) + (30:43 @3) 24.01 km (5:09 / km) +513m 4:40 / km
ahr:127 max:149 shoes: Black Scott

Cataran trail with Munro and Billy. Wise decision to run with a Dr and a Nurse.
C • Weak 3

Saturday Mar 14, 2020 #

11 AM

Running 32:33 intensity: (3:45 @1) + (15:44 @2) + (10:10 @3) + (2:54 @4) 6.61 km (4:55 / km) +61m 4:42 / km
ahr:132 max:166 shoes: Blue O

Orienteering 27:35 intensity: (10 @1) + (9 @2) + (10 @3) + (9:12 @4) + (17:54 @5) 6.7 km (4:07 / km)
ahr:174 max:179 shoes: Blue O

Scottish Middle Distance at Gleneagles.

Only decided to do this yesterday because I wanted to get some maps from GG. I'm glad that I did because it was really fun. Not overly technical (some diffuse vegetation in the first section was fun though) and a good mix of fast running and some tougher stuff. It was quite 'forest sprint' in character. I was pretty much clean the whole way which was very pleasing.

Running 33:13 intensity: (6:28 @1) + (23:43 @2) + (3:02 @3) 5.19 km (6:24 / km) +26m 6:14 / km
ahr:123 max:143 shoes: Blue O

4 PM

Running 18:09 intensity: (5:25 @1) + (12:20 @2) + (24 @3) 3.57 km (5:05 / km) +23m 4:56 / km
ahr:118 max:136 shoes: Blue Ride

Orienteering 28:59 intensity: (48 @1) + (7:29 @2) + (3:17 @3) + (17:25 @4) 6.78 km (4:16 / km) +91m 4:00 / km
ahr:150 max:170 shoes: Blue Ride

Dunblane sprintervals with GG and Peter. Pretty knackered by the end of this and made a few mistakes, but its good to start getting back into the habit of orienteering. Good fun.

Running 14:38 intensity: (1:16 @1) + (12:48 @2) + (34 @3) 2.98 km (4:55 / km) +27m 4:42 / km
ahr:125 max:139 shoes: Blue Ride

Friday Mar 13, 2020 #

4 PM

Running 1:19:57 intensity: (3:06 @1) + (50:36 @2) + (26:15 @3) 18.96 km (4:13 / km) +128m 4:05 / km
ahr:131 max:145 shoes: Black Triumph

Back in the game. A few odd aches (I guess I've been compensating a bit) but otherwise good and the blister felt good.

Thursday Mar 12, 2020 #

12 PM

Running 33:31 intensity: (11:14 @1) + (14:44 @2) + (1:58 @3) + (3:31 @4) + (2:04 @5) 6.97 km (4:49 / km) +42m 4:40 / km
ahr:126 max:193 shoes: Blue Ride

Washed the blister with antiseptic and put a proper booster plaster on.

Wednesday Mar 11, 2020 #

7 AM

Running 5:17 intensity: (49 @1) + (3:46 @2) + (42 @3) 1.06 km (4:59 / km)
ahr:124 max:138 shoes: Blue Ride

Strength and Conditioning 15:00 intensity: (11:12 @1) + (3:48 @2)
ahr:104 max:134

Bar warm up
4 x Back squat @ 50kg

Running 6:04 intensity: (5:39 @2) + (25 @3) 0.98 km (6:10 / km) +45m 5:01 / km
ahr:128 max:138 shoes: Blue Ride

5 PM

Running 38:19 intensity: (8:13 @1) + (30:06 @2) 8.49 km (4:31 / km)
ahr:120 max:130 shoes: Black Hawk

Blister very sore - my feet are clearly now the soft appendages of a pampered athlete, not the hardened, calloused tools of an orienteer. I'll give it a couple of days to heal because I don't really want to do myself any damage by masking something or overcompensating..

Tuesday Mar 10, 2020 #

6 PM

Running 23:58 intensity: (17:07 @1) + (6:45 @2) + (6 @3) 4.5 km (5:20 / km) +37m 5:07 / km
ahr:105 max:135 shoes: White Hawk 2

Running 21:41 intensity: (59 @1) + (3:31 @2) + (3:03 @3) + (11:02 @4) + (3:06 @5) 5.65 km (3:50 / km)
ahr:154 max:179 shoes: White Hawk 2

Keeping it relaxed after a busy weekend.
2 x 1200, 800, 400 (60s)
3.33, 2.17, 65
3.29, 2.16, 65

Started a third set but was staying to grind a bit and didn't think it was worth it after Achilles flare up last week, busy weekend and blister. Main goal now is to get back into orienteering rhythms.

Running 28:43 intensity: (6:37 @1) + (22:06 @2) 5.85 km (4:54 / km) +31m 4:47 / km
ahr:120 max:134 shoes: White Hawk 2

Monday Mar 9, 2020 #

4 PM

Running 50:25 intensity: (44:16 @1) + (6:09 @2) 10.28 km (4:54 / km) +70m 4:45 / km
ahr:108 max:123 shoes: Black Hawk

Yesterday left me with a big patch of raw skin on my heel where a blister peeled off. I covered it for this and it was fine running.

Sunday Mar 8, 2020 #

11 AM

Running 32:33 intensity: (3:32 @1) + (22:04 @2) + (6:57 @3) 8.06 km (4:02 / km) +36m 3:57 / km
ahr:126 max:143 shoes: Blue Ride

Little run out on the Deeside way searching for some miles.

Running 11:00 intensity: (54 @1) + (8:38 @2) + (1:28 @3) 2.34 km (4:42 / km) +29m 4:25 / km
ahr:127 max:143 shoes: Blue O

Orienteering 1:00:33 intensity: (21 @1) + (53 @2) + (11:20 @3) + (47:59 @4) 10.33 km (5:52 / km) +374m 4:58 / km
ahr:160 max:173 shoes: Blue O

Actually orienteered much better than I thought - 3 decent sized mistakes but pretty good in other bits. Really enjoyed this.

https://www.maroc.routegadget.co.uk/rg2/#268&c...

Running 27:34 intensity: (4:22 @1) + (23:12 @2) 5.0 km (5:31 / km)
ahr:116 max:132 shoes: Blue O

Saturday Mar 7, 2020 #

8 AM

Running 43:56 intensity: (2:59 @1) + (28:14 @2) + (11:17 @3) + (1:26 @4) 9.88 km (4:27 / km) +83m 4:16 / km
ahr:129 max:158 shoes: Blue Ride

Nice morning jog before orienteering this afternoon. How does that work again?
1 PM

Running 20:58 intensity: (1:48 @1) + (4:15 @2) + (14:55 @3) 4.6 km (4:33 / km) +18m 4:28 / km
ahr:136 max:154 shoes: Blue Ride

Running 12:10 intensity: (3:51 @1) + (4:59 @2) + (2:31 @3) + (49 @4) 1.77 km (6:51 / km) +5m 6:45 / km
ahr:124 max:161 shoes: Blue Jawz

Orienteering 15:11 intensity: (14 @1) + (3 @2) + (10 @3) + (11:03 @4) + (3:41 @5) 4.03 km (3:46 / km) +29m 3:38 / km
ahr:169 max:178 shoes: Blue Jawz

Back on the horse. Not great, but somewhere to work from.

https://www.maroc.routegadget.co.uk/rg2/#269&c...

Running 27:40 intensity: (2:10 @1) + (24:18 @2) + (1:12 @3) 5.26 km (5:16 / km) +29m 5:07 / km
ahr:125 max:144 shoes: Blue Ride

Friday Mar 6, 2020 #

12 PM

Running 39:06 intensity: (7:24 @1) + (31:02 @2) + (40 @3) 8.5 km (4:36 / km) +57m 4:27 / km
ahr:120 max:138 shoes: Black Hawk

Hamstrings a bit tight but otherwise feeling good after yesterday.
5 PM

Running 1:12:39 intensity: (2:30 @1) + (1:06:23 @2) + (3:46 @3) 15.73 km (4:37 / km) +88m 4:30 / km
ahr:125 max:141 shoes: Black Hawk

Very much enjoying the light evenings. Saw a double rainbow.

Thursday Mar 5, 2020 #

6 AM

Running 1:28:15 intensity: (8:40 @1) + (52:06 @2) + (27:29 @3) 20.01 km (4:25 / km) +61m 4:21 / km
ahr:128 max:145 shoes: Blue Ride

Freezing this morning. Legs feeling a bit clunky but otherwise ok.
6 PM

Running 23:43 intensity: (9:35 @1) + (10:00 @2) + (4:08 @3) 3.69 km (6:26 / km)
ahr:119 max:144 shoes: Blue Ride

Good set of drills and strides.

Running 17:11 intensity: (12:46 @1) + (4:25 @2) 3.04 km (5:39 / km) +2m 5:38 / km
ahr:103 max:134 shoes: Blue Ride

5 x 200 (200 walk), 5 x 60 (60 walk)
29, 28, 28, 28, 28

Rolling into the 200's this week, so can't really compare to last week. Tired to just focus on form in the 60's but can't coordinate many things at once.

Running 10:34 intensity: (1 @1) + (2:17 @2) + (8:16 @3) 2.08 km (5:05 / km) +2m 5:04 / km
ahr:137 max:147 shoes: Blue Ride

Wednesday Mar 4, 2020 #

7 AM

Running 4:55 intensity: (1:25 @1) + (3:30 @2) 1.04 km (4:43 / km)
ahr:119 max:133 shoes: Blue Ride

Strength and Conditioning 30:00 intensity: (27:56 @1) + (2:04 @2)
ahr:99 max:121

Running 5:39 intensity: (1:32 @1) + (4:07 @2) 0.96 km (5:53 / km) +44m 4:47 / km
ahr:118 max:134 shoes: Blue Ride

5 PM

Running 1:33:06 intensity: (7:01 @1) + (1:11:33 @2) + (14:32 @3) 20.69 km (4:30 / km) +172m 4:19 / km
ahr:128 max:148 shoes: White Hawk 2

Achilles feeling fine tonight. A couple of little aches but nothing to worry about - still keeping an eye on it.

Tuesday Mar 3, 2020 #

6 PM

Running 31:53 intensity: (15:13 @1) + (16:16 @2) + (24 @3) 6.99 km (4:33 / km) +82m 4:18 / km
ahr:114 max:138 shoes: Blue Ride

L Achilles nagging a little bit more than usual, so I canned intervals just to be careful. I'd already skipped the morning run to see if that helped it recover in time for the evening but it seemed like a bit of a risk. Probably just a little too much last week - one to keep an eye on.

Monday Mar 2, 2020 #

12 PM

Running 38:05 intensity: (3:50 @1) + (30:03 @2) + (4:12 @3) 8.31 km (4:35 / km) +58m 4:26 / km
ahr:124 max:146 shoes: Black Hawk

Tired after a fun weekend.
4 PM

Running 37:40 intensity: (20:25 @1) + (16:35 @2) + (40 @3) 8.19 km (4:36 / km) +26m 4:32 / km
ahr:114 max:143 shoes: Black Hawk

Sunday Mar 1, 2020 #

12 PM

Running 1:13:07 [2] 15.51 km (4:43 / km) +148m 4:30 / km
ahr:155 max:168 shoes: White Hawk 2

Awful weather but good company.

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