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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Kris

In the 7 days ending Feb 12, 2012:

activity # timemileskm+mload
  Running7 4:27:18 27.44 44.16 105187.1
  Orienteering4 3:53:46 14.41 23.19 638105.7
  Strength and Conditioning2 1:02:43 1.25 2.02 111.5
  Total7 9:23:47 43.1 69.37 1690204.4
  [1-5]7 9:23:26

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MoTuWeThFrSaSu

Sunday Feb 12, 2012 #

9 AM

Running 14:11 intensity: (1 @0) + (24 @1) + (1:53 @2) + (11:17 @3) + (36 @4) 2.31 km (6:09 / km) +125m 4:50 / km
ahr:136 max:153

Jog up.

Orienteering 30:46 intensity: (20 @1) + (3 @2) + (6 @3) + (21:31 @4) + (8:46 @5) 4.47 km (6:53 / km) +164m 5:49 / km
ahr:165 max:174

Mass start. Staying just behind in the group for most of it, keeping contact with the map. Good fun.

Orienteering 28:16 intensity: (13 @1) + (2:41 @2) + (18:38 @3) + (6:44 @4) 3.32 km (8:31 / km) +86m 7:33 / km
ahr:143 max:157

Middle style. Taking it easier and navigation suffered, lost track a couple of times.

Running 14:20 intensity: (15 @1) + (42 @2) + (3:51 @3) + (9:32 @4) 2.12 km (6:45 / km) +33m 6:16 / km
ahr:149 max:166

Sprint style, Pushing a bit harder and orienteering better as a result. Lost a bit of time on the path route to 3.

Running 12:40 intensity: (56 @1) + (9:16 @2) + (2:28 @3) 2.32 km (5:28 / km) +21m 5:13 / km
ahr:122 max:139

Warm down with spongey.

Saturday Feb 11, 2012 #

10 AM

Running 9:57 intensity: (31 @1) + (3:03 @2) + (6:23 @3) 1.87 km (5:19 / km) +65m 4:31 / km
ahr:134 max:146

Warm up

Orienteering 41:25 intensity: (31 @1) + (46 @2) + (6:49 @3) + (32:42 @4) + (37 @5) 5.19 km (7:59 / km) +197m 6:42 / km
ahr:156 max:170

First two loops. Terrible on the first loop. Not enjoying the lack of walls on the map, it was really distracting me. Better on the second.

Orienteering 40:00 [3] 4.0 km (10:00 / km) +150m 8:25 / km

Third and fourth loops. Better. Walls still pissing me off.
2 PM

Running 25:00 [3]

Various warming up and down.

Orienteering 25:00 [3]

Two sprint courses, going better than the morning. Missed a bit on occasion and a few rubbish route choices.

Orienteering 35:00 [3]

Control pick, didn't do it all. Going ok, missed right at the end when I started to loose concentration.

Friday Feb 10, 2012 #

Note

<
C • what is this? 2
3 PM

Running 48:05 intensity: (29 @1) + (9:16 @2) + (31:51 @3) + (6:29 @4) 9.73 km (4:56 / km) +205m 4:28 / km
ahr:138 max:159

Easy with Ralph, then down to gym.

Strength and Conditioning 10:00 intensity: (2 @0) + (41 @1) + (2:21 @2) + (4:18 @3) + (2:38 @4)
ahr:137 max:160

4 x Squats (50,60,60,60), press ups, OH lunges (10) and then home for a shower before going to the lakes.

Running 5:08 intensity: (2 @0) + (29 @2) + (4:03 @3) + (34 @4) 0.77 km (6:40 / km) +50m 5:02 / km
ahr:144 max:152

Run home.

Thursday Feb 9, 2012 #

4 PM

Running 7:46 intensity: (16 @1) + (9 @2) + (44 @3) + (6:37 @4) 1.54 km (5:02 / km)
ahr:153 max:169

To goodwin (late) and down onto west street.

Orienteering 33:19 intensity: (56 @1) + (7:17 @2) + (3:36 @3) + (7:04 @4) + (14:26 @5) 6.2 km (5:22 / km) +41m 5:12 / km
ahr:155 max:186

Sprintervals. Big group today. At times orienteering well but other times I was a bit shoddy.

Running 33:27 intensity: (1 @1) + (5:21 @2) + (23:28 @3) + (4:37 @4) 6.02 km (5:34 / km) +162m 4:54 / km
ahr:139 max:159

Long warm down from sprintervals

Wednesday Feb 8, 2012 #

6 AM

Running 1:16:55 intensity: (6 @0) + (25 @1) + (12 @2) + (1:07:41 @3) + (8:31 @4) 14.16 km (5:26 / km) +291m 4:55 / km
ahr:135 max:168

Doing some mapping in Redditch. All commuting. Down to station, to the school in redditch, back to station and home via refreshers fair where I was very useful.
C • 6am! 1

Monday Feb 6, 2012 #

6 PM

Running 14:08 intensity: (9 @0) + (1:52 @1) + (8:11 @2) + (3:56 @3) 2.17 km (6:32 / km) +63m 5:42 / km
ahr:129 max:162

Up to crookes and then down to drills

Strength and Conditioning 52:43 intensity: (1 @0) + (32:31 @1) + (15:12 @2) + (4:18 @3) + (19 @4) + (22 @5) 2.02 km (26:09 / km) +1m 26:05 / km
ahr:106 max:190

Drills, very icey and slippy

Running 5:41 intensity: (13 @1) + (11 @2) + (2:21 @3) + (2:56 @4) 1.15 km (4:57 / km) +36m 4:17 / km
ahr:146 max:163

Home from drills.

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