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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Kris

In the 7 days ending May 20:

activity # timemileskm+m
  Running10 7:38:33 60.02(7:38) 96.59(4:45) 1036
  Orienteering2 1:51:48 13.29(8:25) 21.39(5:14) 686
  Strength and Conditioning1 25:00
  Total10 9:55:21 73.31 117.97 1722

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Sunday May 20 #

11 AM

Running 24:09 intensity: (21:37 @1) + (1:03 @2) + (1:26 @3) + (3 @4) 4.01 km (6:01 / km) +2m 6:00 / km
ahr:90 max:157

Orienteering 29:38 [4] 6.58 km (4:30 / km) +97m 4:12 / km

British Orienteering Championships Relay - 1st.
Shminty and Nixon gave me a good lead going out on the last leg. I ran pretty well, a couple of small misses but confident I wouldn't get caught despite the huge differences in forking.

Running 11:09 intensity: (9:37 @1) + (1:32 @2) 1.85 km (6:01 / km) +13m 5:48 / km
ahr:108 max:121

Saturday May 19 #

12 PM

Running 31:06 intensity: (10:17 @1) + (17:50 @2) + (2:59 @3) 5.2 km (5:59 / km) +94m 5:29 / km
ahr:120 max:153

Orienteering 1:22:10 intensity: (1:03 @1) + (2:18 @2) + (7:54 @3) + (1:10:17 @4) + (38 @5) 14.81 km (5:33 / km) +589m 4:38 / km
ahr:146 max:176

British Orienteering Championships - DNF

Ok for most of it, apart from one big miss in the Bermuda triangle at 5 (~2 mins) and smaller misses at 10 (~20s), 13 (~15s) and 17 (~45s).

Then my SI card pinged off my finger on the way down to 24 never to be seen again. The string holding it onto my wrist had caught and snapped earlier in the race. I spent about 25 minutes looking for it, first with a hope of carrying on and then just to avoid having to buy a new one, but to no avail.

Looking at the GPS I was pretty level with Peter (who won) when I stopped, but I was also making a mistake. I guess it depends on how big the mistake would have been and how well I ran the last 1.5km on what the result could have been. I guess 2nd or 3rd was most likely but it could have been.

http://3drerun.worldofo.com/2d/index.php?idmult%5B...

Running 11:32 intensity: (2:19 @1) + (6:42 @2) + (2:31 @3) 2.18 km (5:18 / km) +1m 5:17 / km
ahr:125 max:146

Friday May 18 #

7 AM

Running 44:59 [2] 9.84 km (4:34 / km) +50m 4:27 / km

4 PM

Running 48:19 intensity: (5:44 @1) + (42:19 @2) + (16 @3) 10.27 km (4:42 / km) +63m 4:34 / km
ahr:122 max:136

Thursday May 17 #

7 AM

Running 29:47 intensity: (11:28 @1) + (18:19 @2) 6.22 km (4:47 / km) +69m 4:32 / km
ahr:117 max:131

6 PM

Running 27:19 intensity: (6:04 @1) + (19:52 @2) + (1:23 @3) 5.42 km (5:02 / km) +101m 4:36 / km
ahr:121 max:146

Running 24:04 intensity: (52 @1) + (7 @2) + (15 @3) + (22:50 @4) 6.58 km (3:39 / km) +227m 3:07 / km
ahr:164 max:174

Kinnoull hill race.
Felt pretty knackered before the start but settled into an ok rhythm early on. Felt ok and enjoyed the race in the end.

Running 21:39 intensity: (11:32 @1) + (8:46 @2) + (1:21 @3) 3.62 km (5:58 / km) +102m 5:14 / km
ahr:116 max:140

Wednesday May 16 #

6 AM

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

Strength and Conditioning 25:00 [1]

6 PM

Running 1:18:35 intensity: (6:44 @1) + (1:05:04 @2) + (6:47 @3) 18.38 km (4:17 / km) +143m 4:07 / km
ahr:124 max:145

Tuesday May 15 #

5 PM

Running 56:12 intensity: (9:59 @1) + (41:57 @2) + (3:37 @3) + (39 @4) 12.82 km (4:23 / km) +79m 4:15 / km
ahr:121 max:158

With some strides

Monday May 14 #

4 PM

Running 38:43 intensity: (12:39 @1) + (26:04 @2) 8.09 km (4:47 / km) +51m 4:39 / km
ahr:117 max:130

Easy - tired.

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