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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Kris

In the 7 days ending May 14:

activity # timemileskm+m
  Running9 8:41:26 63.55(8:12) 102.28(5:06) 1582
  Orienteering4 1:36:32 13.33(7:14) 21.45(4:30) 171
  Total10 10:17:58 76.88(8:02) 123.73(5:00) 1753

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Sunday May 14 #

2 PM

Running 1:56:46 intensity: (42:22 @1) + (26:44 @2) + (47:40 @3) 18.31 km (6:23 / km) +1111m 4:54 / km
ahr:125 max:154 (sick)

Travelling day but decided to stop off in Stirling for a long run with hill runner gg. Enjoyed it but still a bit bunged up.

Saturday May 13 #

9 AM

Running 45:59 intensity: (3:27 @1) + (41:00 @2) + (1:32 @3) 10.0 km (4:36 / km) +33m 4:31 / km
ahr:125 max:137

Orienteering 21:44 intensity: (8:11 @1) + (13:33 @2) 4.32 km (5:02 / km) +2m 5:01 / km
ahr:114 max:125 (sick)

2 PM

Running 1:03:08 intensity: (4:39 @1) + (57:12 @2) + (1:14 @3) + (3 @4) 13.58 km (4:39 / km) +131m 4:26 / km
ahr:122 max:157

Friday May 12 #

8 AM

Running 47:31 intensity: (40:00 @2) + (7:31 @3) 10.73 km (4:26 / km) +33m 4:22 / km

4 PM

Running 27:24 intensity: (15:18 @1) + (6:41 @2) + (5:25 @3) 4.44 km (6:10 / km)
ahr:111 max:146

Orienteering 14:40 intensity: (2:22 @1) + (1:19 @2) + (4:56 @3) + (3:20 @4) + (2:43 @5) 4.3 km (3:24 / km) +53m 3:13 / km
ahr:145 max:179 (sick)

Cold felt bad in the morning but I had some of Eddies magic Beecham's (checked against the list) and felt much less bunged up afterwards. I felt a bit of a disconnect between my legs and the rest of me in the warm up so I didn't know how the would feel when I started running hard. The race itself was good. So couple of big wobbles and a couple of smaller wobbles - mainly it was quite straightforward though. My legs felt good until about 3/4s of the way when I started to feel a bit empty. I'm a bit surprised by how much I lost to the fastest times on my bigger wobbles (9 and 12s) because they felt like just that - wobbles.. Happy with that but I think there are a couple of extra percent in terms of running and orienteering that I need to iron out in the next 6 weeks. Not having a cold at WOC would be a good start.

Emil shadowed me with a go pro so I have another good resource to help iron out done of the kink's..

Running 19:43 intensity: (18:39 @1) + (1:04 @2) 3.48 km (5:40 / km) +7m 5:37 / km
ahr:110 max:117

Thursday May 11 #

10 AM

Orienteering 46:11 intensity: (9:22 @1) + (20:24 @2) + (15:49 @3) + (36 @4) 9.15 km (5:03 / km) +116m 4:45 / km
ahr:127 max:158

4 PM

Running 22:07 intensity: (21:49 @1) + (17 @2) + (1 @3) 4.12 km (5:22 / km) +19m 5:14 / km
ahr:102 max:116

Orienteering 13:57 [4] 3.68 km (3:47 / km)
ahr:145 max:150 (sick)

Much snottier today but feel better overall.. Hope another big sleep will see me past this.. Kept everything pretty easy today.

Running 11:52 intensity: (9:27 @1) + (2:25 @2) 2.3 km (5:10 / km) +3m 5:08 / km
ahr:111 max:120

Wednesday May 10 #

4 PM

Running 39:15 intensity: (20:49 @1) + (17:49 @2) + (37 @3) 8.05 km (4:53 / km) +71m 4:40 / km
ahr:114 max:140 (sick)

Tuesday May 9 #

5 PM

Running 24:56 intensity: (6:39 @1) + (15:36 @2) + (2:27 @3) + (14 @4) 4.49 km (5:33 / km) +61m 5:12 / km
ahr:121 max:160

Running 29:06 intensity: (4:26 @1) + (2:19 @2) + (5:38 @3) + (14:16 @4) + (2:27 @5) 7.75 km (3:45 / km)
ahr:149 max:176 (sick)

Full blown sore throat all day but that was all so decided to get the session done. Started early so I could get this done and travel to Glasgow in good time.

3k (5 mins), 4 x 1k (60s)
8.38 (2.50, 2.53, 2.55)
2.53,53,54,53

Had a little extra recovery after the 3 as I spent the final km needing the loo. Feeling a bit tired and run down but the legs were feeling ok until the third km where it started to be a grind.

Running 31:59 intensity: (3:45 @1) + (28:14 @2) 6.22 km (5:09 / km) +21m 5:04 / km
ahr:121 max:134

Monday May 8 #

7 AM

Running 41:40 intensity: (9:34 @1) + (11:24 @2) + (13:38 @3) + (7:04 @4) 8.82 km (4:44 / km) +95m 4:29 / km
ahr:134 max:164

Wiped out last night and sore throat came on during the day.

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