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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Kris

In the 7 days ending Feb 14, 2016:

activity # timemileskm+mload
  Orienteering15 12:47:19 77.8(9:52) 125.21(6:08) 1577264.2
  Running11 4:09:26 25.36(9:50) 40.82(6:07) 52045.9
  Total17 16:56:45 103.16(9:51) 166.02(6:07) 2097310.1

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MoTuWeThFrSaSu

Sunday Feb 14, 2016 #

10 AM

Running 12:00 [2] 2.2 km (5:27 / km)

Orienteering 11:41 intensity: (20 @1) + (11 @2) + (1:54 @3) + (9:16 @4) 3.04 km (3:50 / km) +8m 3:47 / km
ahr:155 max:172

Mass start gaffled sprint. At an easyish pace. Pretty simple navigation, took some maverick route choices, most of which didn't pay off.

Running 9:29 intensity: (3:52 @1) + (5:37 @2) 1.69 km (5:37 / km) +9m 5:28 / km
ahr:116 max:131

12 PM

Running 11:43 intensity: (6:29 @1) + (4:59 @2) + (7 @3) + (8 @4) 2.2 km (5:19 / km) +22m 5:04 / km
ahr:110 max:135

Orienteering 26:25 intensity: (2:00 @1) + (3:24 @2) + (8:18 @3) + (11:57 @4) + (46 @5) 5.49 km (4:49 / km) +125m 4:19 / km
ahr:148 max:184

Sprintervals, running hard and orienteering well.

Running 7:41 intensity: (1:42 @1) + (4:25 @2) + (1:11 @3) + (23 @4) 1.23 km (6:16 / km) +52m 5:10 / km
ahr:123 max:161

Orienteering 16:08 intensity: (2:02 @2) + (9:10 @3) + (4:14 @4) + (42 @5) 2.96 km (5:27 / km) +98m 4:40 / km
ahr:149 max:180

Mass start courses, just taking it easy now.

Orienteering 12:05 intensity: (1:21 @1) + (1:03 @2) + (6:19 @3) + (2:57 @4) + (25 @5) 2.3 km (5:16 / km) +50m 4:45 / km
ahr:144 max:181

Running 2:50 intensity: (53 @1) + (1:25 @2) + (15 @3) + (17 @4) 0.45 km (6:20 / km) +3m 6:08 / km
ahr:123 max:171

4 PM

Orienteering 19:11 intensity: (41 @1) + (1:43 @2) + (8:07 @3) + (8:38 @4) + (2 @5) 3.2 km (6:00 / km) +47m 5:35 / km
ahr:150 max:175

Really cool sprint round an old town and castle. Legs a bit shot so easy pace again.

Running 16:28 intensity: (8:48 @1) + (3:26 @2) + (2:54 @3) + (1:20 @4) 2.17 km (7:36 / km) +64m 6:37 / km
ahr:118 max:159

Saturday Feb 13, 2016 #

7 AM

Running 17:20 intensity: (16:56 @1) + (18 @2) + (6 @3) 2.88 km (6:02 / km) +12m 5:54 / km
ahr:103 max:116

11 AM

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

Orienteering 54:30 [4] 8.0 km (6:49 / km) +350m 5:35 / km

Middle distance.

I didn't really mind about the result today but I am disappointed with the performance all the same. Binned it in the first half with two 3 minute mistakes and a couple of one minute mistakes. Stupid things really.

Running 7:00 [2] 1.0 km (7:00 / km)

4 PM

Running 5:44 intensity: (1:19 @1) + (4:25 @2) 1.15 km (4:58 / km) +3m 4:54 / km
ahr:117 max:131

Orienteering 10:45 intensity: (10 @1) + (36 @2) + (5:08 @3) + (4:51 @4) 1.78 km (6:02 / km) +22m 5:41 / km
ahr:150 max:165

Forest sprints, really cool.

Orienteering 8:37 intensity: (14 @1) + (12 @2) + (5:27 @3) + (2:44 @4) 1.59 km (5:25 / km) +11m 5:14 / km
ahr:149 max:160

Running 5:03 intensity: (9 @1) + (4:52 @2) + (2 @3) 0.86 km (5:54 / km) +5m 5:44 / km
ahr:120 max:142

7 PM

Running 22:27 intensity: (6:03 @1) + (8:13 @2) + (7:29 @3) + (35 @4) + (7 @5) 3.33 km (6:44 / km) +22m 6:31 / km
ahr:125 max:162

Orienteering 15:33 intensity: (15 @1) + (6 @2) + (36 @3) + (11:21 @4) + (3:15 @5) 3.31 km (4:42 / km) +72m 4:15 / km
ahr:166 max:179

Night sprint.

Cobbles a bit lethal, even in dobbs. Good performance, got the main choices correct. A few hesitations but good to get back into it.

Running 8:49 intensity: (2:10 @1) + (6:39 @2) 1.2 km (7:19 / km) +20m 6:46 / km
ahr:118 max:133

Friday Feb 12, 2016 #

9 AM

Orienteering 1:43:22 intensity: (2:43 @1) + (47:27 @2) + (28:43 @3) + (22:13 @4) + (2:16 @5) 17.48 km (5:55 / km) +117m 5:43 / km
ahr:140 max:183

I spiked every single control today. 9.2k line and 7.2k corridor.

Thursday Feb 11, 2016 #

10 AM

Running 25:17 intensity: (10:19 @1) + (12:20 @2) + (2:25 @3) + (13 @4) 3.95 km (6:24 / km) +53m 5:59 / km
ahr:115 max:153

Orienteering 35:25 intensity: (49 @1) + (3:38 @2) + (11:27 @3) + (18:46 @4) + (45 @5) 5.84 km (6:04 / km) +107m 5:33 / km
ahr:154 max:178

Middle race. Good for the first bit, then a bit scrappy, then binned 2 minutes on number 18, just not finding the kite. Also made a mistake on the next one as I didn't want to run through the big herd of horned cows so ended way offline

Running 10:10 intensity: (6:19 @1) + (3:51 @2) 1.65 km (6:09 / km) +23m 5:45 / km
ahr:110 max:121

6 PM

Orienteering 1:05:35 intensity: (10:37 @1) + (30:09 @2) + (22:47 @3) + (2:02 @4) 10.11 km (6:29 / km) +123m 6:07 / km
ahr:129 max:157

Wednesday Feb 10, 2016 #

9 AM

Running 5:00 intensity: (2:31 @1) + (1:59 @2) + (26 @3) + (4 @4) 0.9 km (5:35 / km) +12m 5:14 / km
ahr:113 max:143

Orienteering 29:24 intensity: (5:03 @1) + (22:01 @2) + (2:20 @3) 3.11 km (9:28 / km) +46m 8:49 / km
ahr:122 max:143

Last training in the sand dunes. Lots of undergrowth, so not very interesting. Also a bit tired.

Running 15:22 intensity: (4:18 @1) + (9:54 @2) + (1:09 @3) + (1 @4) 2.5 km (6:08 / km) +44m 5:39 / km
ahr:119 max:142

5 PM

Orienteering 1:27:41 intensity: (15:51 @1) + (47:21 @2) + (24:01 @3) + (28 @4) 13.08 km (6:42 / km) +100m 6:27 / km
ahr:125 max:153

Feeling good this afternoon. Helped by the cool terrain. Made a couple of mistakes in the circle training and when the light starred to fade. Once it was dark and I was onto full headlamp it was better.

Tuesday Feb 9, 2016 #

9 AM

Orienteering 1:43:00 intensity: (55 @1) + (1:08:29 @2) + (26:00 @3) + (7:36 @4) 17.45 km (5:54 / km) +83m 5:46 / km
ahr:152 max:155

Long distance. Really didn't get the contours in the middle part.
4 PM

Orienteering 1:07:54 intensity: (7:39 @1) + (34:47 @2) + (23:36 @3) + (1:44 @4) + (8 @5) 9.9 km (6:52 / km) +37m 6:44 / km
ahr:131 max:162

Shadowed Dane for a bit, then he shadowed me. Then did the same with Steinar. Half of the forest was lovely and the other half was a jungle. Hungry by the end.

I like shadowing/being shadowed. It makes you think about what you are doing.

Monday Feb 8, 2016 #

10 AM

Running 20:44 intensity: (8:34 @1) + (9:20 @2) + (2:28 @3) + (22 @4) 2.93 km (7:04 / km) +6m 7:00 / km
ahr:114 max:149

Orienteering 42:54 intensity: (6:23 @1) + (1:40 @2) + (2:10 @3) + (27:16 @4) + (5:25 @5) 7.78 km (5:31 / km) +33m 5:24 / km
ahr:157 max:182

Relay training number 2. Best area yet in my opinion. I am pretty satisfied with how I orienteered, I didn't make any mistakes but i did make a few large unintentional bananas.
C • large unintentional bananas 5

Running 12:49 intensity: (5:12 @1) + (7:37 @2) 2.1 km (6:05 / km) +5m 6:01 / km
ahr:116 max:129

1 PM

Running 18:30 intensity: (19 @1) + (5:29 @2) + (12:42 @3) 3.42 km (5:24 / km) +65m 4:56 / km
ahr:143 max:153

Extra warm down around the town found an easy sprint course.
6 PM

Orienteering 57:09 intensity: (4:48 @1) + (3:23 @2) + (29:00 @3) + (19:53 @4) + (5 @5) 8.78 km (6:30 / km) +148m 6:00 / km
ahr:151 max:171

Night o. Feeling good and navigating well on the whole. Three main misses, all parallel errors. First two due to poor direction and last stopping too early.. I also followed the lines to exit the phi look when I still had half the loop to go.. Oops.

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