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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Kris

In the 7 days ending May 6:

activity # timemileskm+mload
  Running10 7:09:38 52.46(8:11) 84.43(5:05) 985114.7
  Orienteering3 34:37 5.47(6:20) 8.8(3:56) 15429.1
  Strength and Conditioning1 20:002.0
  Total10 8:04:15 57.93 93.24 1139145.8

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MoTuWeThFrSaSu

Sunday May 6 #

10 AM

Running 35:29 intensity: (24:36 @1) + (5:13 @2) + (4:39 @3) + (1:01 @4) 5.22 km (6:48 / km) +11m 6:43 / km
ahr:94 max:166

Orienteering 13:11 intensity: (17 @1) + (5 @2) + (8 @3) + (1:21 @4) + (11:20 @5) 3.5 km (3:46 / km) +64m 3:27 / km
ahr:176 max:185

EOC sprint qualifier - 3rd in heat behind Matthias Kyburz and Daniel Hubmann.

Wholly uneventful after a little wobble on the 2nd control - job done.

https://www.o-l.ch/cgi-bin/results?type=rang&year=...

Running 15:15 intensity: (5 @1) + (14:45 @2) + (25 @3) 2.9 km (5:15 / km) +6m 5:12 / km
ahr:129 max:135

5 PM

Running 26:01 intensity: (13:12 @1) + (7:24 @2) + (2:59 @3) + (2:26 @4) 3.71 km (7:01 / km) +24m 6:48 / km
ahr:119 max:166

Orienteering 15:12 intensity: (22 @1) + (4 @2) + (7 @3) + (43 @4) + (13:56 @5) 4.17 km (3:39 / km) +44m 3:28 / km
ahr:179 max:190

EOC sprint final - 3rd!

I'm really happy, but also really relieved to get over the hurdle of nearly being in the medals.

I was really quite hot before the race and put this down to still being a bit overheated since the qualifier (despite sitting in a freezing cold river for a bit after the race). In quarantine, I spent a lot of time putting water on myself to try to get/stay cool. Did the same during the warm-up: run a bit, pour water on self, repeat.

I didn't really settle at the start of the race. I don't know if it was the heat or a different warm-up routine, but I felt rushed and uncomfortable. I kept noticing that my control description holder was a bit loose and shifting around, which bothered me more than it should have. I also ran into a wall whilst reading the map. This feeling continued until the long leg to 7 where I started to settle and get into a rhythm.

I actually got this route-choice to 7 wrong and lost ~10s, but I didn't realise this at the time. This was probably a good thing as I was just starting to feel comfortable. At the first TV split, at control 7, I was ~20s behind Kyburz and in 22nd place. From then on I was quite good, I felt like I could push a bit more and I was on top of the orienteering.

Going through the arena I heard that I was the current leader and I was a bit more hesitant around the last loop as a result of this. I finished in the lead but was quickly pushed down to 2nd and then 3rd. It even looked for a little while like I might be 4th, which was a bit nerve-racking.

It was a good run overall, with some really good bits and some not so good/middling bits. There are definite areas in which I can improve.

https://www.tulospalvelu.fi/gps/20180506_SF_M/
https://www.o-l.ch/cgi-bin/results?type=rang&year=...

Saturday May 5 #

10 AM

Running 31:55 [2] 5.33 km (5:59 / km) +80m 5:34 / km

Friday May 4 #

Note

Fantasy Giro - velogames.com - League Code: 941931744
4 PM

Running 25:18 [2] 3.49 km (7:14 / km) +221m 5:30 / km

Thursday May 3 #

8 AM

Running 41:36 intensity: (19:08 @1) + (22:04 @2) + (24 @3) 7.23 km (5:45 / km) +110m 5:21 / km
ahr:114 max:136

5 PM

Running 20:43 intensity: (3:02 @1) + (13:18 @2) + (2:34 @3) + (1:49 @4) 4.72 km (4:24 / km) +53m 4:09 / km
ahr:125 max:165

Wednesday May 2 #

4 PM

Running 1:18:23 intensity: (45 @1) + (38:29 @2) + (39:09 @3) 18.35 km (4:16 / km) +128m 4:08 / km
ahr:134 max:145

Strength and Conditioning 20:00 [1]

Tuesday May 1 #

5 PM

Running 44:41 intensity: (5:53 @1) + (36:47 @2) + (56 @3) + (1:05 @4) 10.11 km (4:25 / km) +100m 4:13 / km
ahr:123 max:162

Orienteering 6:14 intensity: (1 @1) + (1:27 @2) + (1:11 @3) + (3:35 @4) 1.13 km (5:31 / km) +46m 4:35 / km
ahr:151 max:170

Two very short orienteering intervals with hills to start. Still a bit tired so saved the rest for Thursday.

Running 24:46 intensity: (9:41 @1) + (13:59 @2) + (1:06 @3) 5.02 km (4:56 / km) +89m 4:32 / km
ahr:119 max:138

Monday Apr 30 #

7 AM

Running 40:40 intensity: (16:17 @1) + (24:23 @2) 8.77 km (4:38 / km) +93m 4:24 / km
ahr:116 max:129

5 PM

Running 44:51 intensity: (17:06 @1) + (27:45 @2) 9.57 km (4:41 / km) +68m 4:32 / km
ahr:115 max:132

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