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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Kris

In the 7 days ending Apr 30:

activity # timemileskm+m
  Running10 10:29:35 82.94(7:35) 133.47(4:43) 1119
  Orienteering1 20:07 2.4(8:23) 3.86(5:13) 61
  Total10 10:49:42 85.33(7:37) 137.33(4:44) 1180

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Sunday Apr 30 #

8 AM

Running 2:01:50 intensity: (12:57 @1) + (1:47:03 @2) + (1:50 @3) 27.46 km (4:26 / km) +274m 4:14 / km
ahr:122 max:139

Tired but inspired by the boys and girls in white and so this went by very quickly.

Saturday Apr 29 #

11 AM

Running 34:28 intensity: (12:01 @1) + (20:19 @2) + (2:08 @3) 6.21 km (5:33 / km) +192m 4:49 / km
ahr:117 max:153

Orienteering 15:40 intensity: (1:05 @1) + (11:40 @2) + (2:55 @3) 3.07 km (5:06 / km) +48m 4:44 / km
ahr:126 max:145

First use of the super special Dundee Doughnutland map.

Running 6:44 intensity: (5:01 @1) + (1:43 @2) 1.15 km (5:50 / km) +36m 5:03 / km
ahr:108 max:121

Had to bail to tescos - stomach not great after yesterday.

Orienteering 4:27 intensity: (52 @1) + (3:35 @2) 0.79 km (5:40 / km) +13m 5:14 / km
ahr:120 max:131

Back from the dead

Running 35:40 intensity: (31:18 @1) + (4:22 @2) 7.26 km (4:55 / km) +67m 4:42 / km
ahr:109 max:118

Tired today..

Friday Apr 28 #

7 AM

Running 32:20 intensity: (30:47 @1) + (1:33 @2) 6.25 km (5:10 / km) +67m 4:55 / km
ahr:103 max:121

7 PM

Running 25:23 intensity: (19:03 @1) + (5:55 @2) + (25 @3) 4.28 km (5:56 / km) +2m 5:55 / km
ahr:102 max:137

Running race 29:16 intensity: (29 @1) + (4 @2) + (24 @3) + (17:45 @4) + (10:34 @5) 10.0 km (2:56 / km)
ahr:171 max:188

Glasgow BMC/Scottish 10,000m championships.

This was a Highgate tester, how could I cope with 25 laps? The plan was set in stone beforehand: stick with the pacemaker (2.59s) until 5km and then try to push on in the second 5km. I hoped I could run around 14.30 for this second 5km to prove to myself that I had a shot at sub 29 at Highgate in 3 weeks time.

I took my time at the start but after a couple of k I moved up to second behind the pacemaker. We were hitting the splits pretty well and I was feeling pretty good (although there‚Äč was a bit of a wind on the back straight which made it feel more surgey than I would have liked).

Just before the 5km mark I moved passed the pacer and started to pick up the pace. I told myself to focus on getting to 8km as 6-8km was going to be the toughest bit mentally. Once I got to 8km I knew I would be hurting but 5 laps is manageable in the mind. It really started to hurt with about a mile to go but I just took it a lap at a time from there.

Really happy with the race, it went about as well as I could have hoped.. The second 5km was tough work and very much a solo effort so I'm pleased with the amount I managed to pick it up..

3.02, 2.57, 2.58, 3.00, 2.59, 2.54, 2.53, 2.52, 2.51, 2.50
14.56, 14.20

Running 14:17 intensity: (14:04 @1) + (5 @2) + (8 @3) 2.47 km (5:47 / km)
ahr:107 max:115

Thursday Apr 27 #

7 AM

Running 44:31 intensity: (19:02 @1) + (25:29 @2) 9.48 km (4:42 / km) +89m 4:29 / km
ahr:116 max:132

6 PM

Running 27:19 intensity: (24:48 @1) + (2:31 @2) 5.34 km (5:07 / km) +92m 4:42 / km
ahr:106 max:120

Wednesday Apr 26 #

6 AM

Running 55:49 intensity: (30:31 @1) + (25:17 @2) + (1 @3) 11.63 km (4:48 / km) +79m 4:38 / km
ahr:112 max:129

5 PM

Running 1:16:52 intensity: (1:03:07 @1) + (13:45 @2) 15.41 km (4:59 / km) +37m 4:56 / km
ahr:110 max:121

Trying to balance getting the miles in with keeping the legs fresh for Friday

Tuesday Apr 25 #

5 PM

Running 36:02 intensity: (17:38 @1) + (16:25 @2) + (1:59 @3) 7.14 km (5:03 / km) +69m 4:49 / km
ahr:115 max:148

Running 25:48 intensity: (2:06 @1) + (5:47 @2) + (4:32 @3) + (10:56 @4) + (2:27 @5) 6.33 km (4:04 / km) +3m 4:04 / km
ahr:149 max:182

Windy once more so session down to 6's from 8's.
8 x 600 (90s) - progressing through the session
1.49,50,48,45,43,40,36,33.

Running 21:36 intensity: (3:23 @1) + (18:13 @2) 4.23 km (5:07 / km) +20m 4:59 / km
ahr:120 max:134

Monday Apr 24 #

7 AM

Running 41:40 intensity: (32:04 @1) + (9:36 @2) 8.82 km (4:43 / km) +92m 4:29 / km
ahr:110 max:126

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