Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Kris

In the 7 days ending Aug 21, 2016:

activity	#	time	miles		km		+m	load
Running	10	7:14:53	46.24		74.41		663	81.5
Orienteering	3	39:50	6.96	(5:43)	11.2	(3:33)	260	34.8
Total	10	7:54:43	53.19		85.61		923	116.3

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Sunday Aug 21, 2016 #

8 AM

Running 29:59 [2] 4.99 km (6:01 / km) +85m 5:32 / km

4 PM

Running 23:25 [2] 3.32 km (7:03 / km) +1m 7:02 / km

Orienteering race 12:30 [5] 3.6 km (3:28 / km) +80m 3:08 / km

WOC sprint relay, 3rd leg - 4th

Really looking forward to this. We had commentary in the quarantine so knew that Charlotte had done a good job on first (only a small group getting away), and Peter was holding the fort on second . I was sent out at the back of the main pack, with the favourites, Den, Swe and Sui having broken away (Later found out that both Charlotte and Peter had the long forkings, so difficult to stay in touch).

I set out to work my way to the front of the group and had made it just about after the long number 1. I pushed on at the front through the next few controls and started to eek out a gap. I knew I'd moved up into fourth, was running well and just wanted to give Cat as much of a chance as I could on last. I started to catch glimpses of the leading pack on the last loop, which gave me an extra carrot.

I sent Cat out 7 seconds behind 3rd, but 3rd was Judith Wyder. A really tough ask. Cat started really well and despite DEN and SUI pulling away, looked like she has a chance to reel in SWE. A few mistakes meant that didn't happen but given that SWE started 35 seconds ahead, that would have been a monster of a run.

I think we all ran well and we ended up 4th. We knew this could happen and I think we should be happy with the result. It is tough to be fighting for the medals and just miss out but we will have more chances at this. It feels good to put in another strong team performance.

C • Carrot 3

Running 5:00 [2] 0.5 km (10:00 / km)

Saturday Aug 20, 2016 #

9 AM

Running 30:00 [2] 4.45 km (6:45 / km)

Orienteering race 12:30 [4] 3.5 km (3:34 / km) +80m 3:12 / km

WOC sprint qualifier - 4th.

Strangely, I found it quite hard to get myself motivated for this. Maybe it stemmed from the fact that I had been thinking about how to play the qualifier and it is almost a lose-lose. Run too fast and I'll tire myself out or run too slow and add stress/risk missing out. I wasn't worried but I wanted to give myself the best chance in the final. In previous years I had qualified really well (2nd and 1st the last two years) but maybe I had pushed too hard. Anyway, I ended up pretty relaxed but not really feeling like world champs.

I was fortunate to start with Matthias Kyburz so I spent the race basing my effort on what he did. If I spotted him ahead, I worked a bit harder, if I was ahead I eased back. It worked out pretty well with our different heats being quite closely forked and I came into the lead when I finished. Job done. Good effort by the team as well with Jo being just 2 seconds off making it but everyone else through

Running 20:00 [2]

4 PM

Running 29:16 [2] 5.01 km (5:51 / km) +3m 5:50 / km

Running 19:16 3.11 km (6:12 / km) +72m 5:33 / km
ahr:118 max:137

Orienteering race 14:50 [5] 4.1 km (3:37 / km) +100m 3:13 / km

WOC sprint final - 4th

Feeling pretty good at the start and the world champs feeling had finally arrived. Saw Jerker punch the first control while I was in the start box so had that down. Despite wanting to use that time to check out number 2, I never really got in top of it and felt really rushed. Picked the first OK route I saw and went for it. This rushed feeling continued until about number three where I managed to get into a bit of a rhythm at last. I felt I ran pretty well from there but I finished a bit frustrated. A look back confirmed my gut feeling that I'd run well but taken too many slower route choices.. Most were only slower by 3-4 seconds, but it all adds up. So on one hand, great run and best WOC result so far, and on the other, frustrating that I had the form for a bit more.