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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Kris

In the 7 days ending Mar 11:

activity # timemileskm+mload
  Running10 8:52:27 75.03(7:06) 120.76(4:25) 810159.9
  Strength and Conditioning2 41:004.1
  Orienteering1 17:31 2.12(8:16) 3.41(5:08) 543.5
  Total11 9:50:58 77.15 124.17 865167.5

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Sunday Mar 11 #

8 AM

Running 20:00 intensity: (12:05 @1) + (7:55 @2) 4.05 km (4:57 / km) +62m 4:36 / km
ahr:111 max:130

11 AM

Running 32:10 intensity: (12:33 @1) + (14:11 @2) + (5:04 @3) + (22 @4) 5.84 km (5:30 / km) +1m 5:30 / km
ahr:118 max:157

Running race 1:05:00 intensity: (14 @1) + (4 @2) + (14 @3) + (17:59 @4) + (46:29 @5) 21.15 km (3:04 / km) +100m 3:00 / km
ahr:176 max:187

Inverness half, 2nd - 64.58

The appeal of this race was that it was reasonably flat and Robbie Simpson would be there as competition. I hoped that we would be reasonably similar and could help each other run quickly. The aim was sub 65 and so I am happy to have (just) achieved this.

We started off at a good pace, with Cameron Milne for company for a bit. It was a bit faster than would have backed myself for, but I felt pretty comfortable. I held back a bit on the main hill between 4 and 5 miles, worried about going into the red too early. We were still working well and, although Robbie was definitely pushing the pace more than me, I felt like I was holding something in reserve.

We went through halfway in good time and with most of the climbing done. I was still feeling good at this point but Robbie was definitely starting to push on a bit. I was slowly dropped from 11km - 14km as I just didn't feel like I could keep the pace we were doing to the finish. I split 9.05 for this 3km so Robbie must have been 9.00. From this point I was just trying to keep the gap as small as possible. It was only growing quite slowly into the last 3 miles where I started to really struggle.

I had a bit of a buffer on 65 minutes built up, but this started to fall away very quickly in the last few miles and I needed to really dig deep to just sneak under.

Happy with that. I still think I'm better at 5km/10km, I just don't have the ability to sit on that threshold as well as the marathon guys do, but I'm happy to achieve what I set out to. Looking forward to seeing Robbie at the commonwealth games.

Running 32:14 intensity: (5:55 @1) + (25:04 @2) + (1:15 @3) 5.87 km (5:30 / km) +12m 5:26 / km
ahr:123 max:139

Running 2:02 intensity: (22 @1) + (1:40 @2) 0.36 km (5:42 / km) +2m 5:35 / km
ahr:122 max:129

Saturday Mar 10 #

8 AM

Running 31:33 intensity: (7:07 @1) + (23:50 @2) + (36 @3) 6.99 km (4:31 / km) +78m 4:17 / km
ahr:118 max:139

4 PM

Running 31:35 intensity: (5:23 @1) + (18:29 @2) + (4:55 @3) + (2:48 @4) 6.75 km (4:41 / km) +116m 4:19 / km
ahr:126 max:167

Friday Mar 9 #

5 PM

Orienteering 17:31 intensity: (49 @1) + (15:28 @2) + (1:14 @3) 3.41 km (5:08 / km) +54m 4:45 / km
ahr:125 max:136

Easy sprint line around donutland. Just getting the eye in.

Running 17:42 intensity: (7:04 @1) + (10:38 @2) 3.65 km (4:51 / km) +43m 4:34 / km
ahr:117 max:134

Thursday Mar 8 #

6 AM

Running 1:12:21 intensity: (4:22 @1) + (28:42 @2) + (39:17 @3) 18.07 km (4:00 / km) +74m 3:55 / km
ahr:135 max:153

Legs felt remarkably good this morning and this passed with very little effort.
7 PM

Strength and Conditioning 6:00 [1]

Wednesday Mar 7 #

6 AM

Running 11:00 [1] 2.1 km (5:14 / km) +40m 4:47 / km

Strength and Conditioning 35:00 [1]

Bar warm up
Back Squat/SL DB BOR {60,70,75,75/10,10,10,10}
Stiff Leg Deadlift/DB Push Press {60,65,65/10,10,10}

Plank 60s,
Side plank L+R 30s,
SL Glute Bridge 10 x 6kg
Arabesque L+R 5 x 12kg
SL Box Jump L+R x 5
4 PM

Running 1:28:09 intensity: (6:27 @1) + (1:20:32 @2) + (1:10 @3) 19.53 km (4:31 / km) +110m 4:23 / km
ahr:123 max:138

Tuesday Mar 6 #

5 PM

Running 34:11 intensity: (11:13 @1) + (21:12 @2) + (1:46 @3) 6.58 km (5:12 / km) +19m 5:07 / km
ahr:117 max:150

Running 29:15 intensity: (22 @1) + (3:36 @2) + (4:22 @3) + (12:36 @4) + (8:19 @5) 6.97 km (4:12 / km) +4m 4:11 / km
ahr:161 max:182

10 x full loop of ~670m (1 min)
1.58, 54, 55, 53, 55, 54, 54, 54, 54, 53

Felt pretty comfortable, could have gone on or pushed harder but have an entry for Inverness Half this weekend so am tapering once again. Wanted to finish winter with a half marathon so forgoing the step into spring orienteering this weekend to get another chance at this. Course reasonably flat and Robbie Simpson and Andy Douglas due to run, so the competition should be good.

Running 31:14 intensity: (5:51 @1) + (21:11 @2) + (4:12 @3) 5.66 km (5:31 / km) +100m 5:04 / km
ahr:123 max:145

Monday Mar 5 #

5 PM

Running 34:01 intensity: (13:22 @1) + (19:47 @2) + (52 @3) 7.2 km (4:43 / km) +49m 4:34 / km
ahr:116 max:146

Taper week attempt 2.

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