Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Kris

In the 7 days ending Jun 10, 2018:

activity	#	time	miles		km		+m	load
Running	10	11:10:16	94.47	(7:06)	152.04	(4:25)	833	139.3
Strength and Conditioning	1	20:00						2.0
Total	11	11:30:16	94.47		152.04		833	141.3

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Sunday Jun 10, 2018 #

3 PM

Running 1:53:38 30.5 km (3:44 / km) +76m 3:41 / km
ahr:143 max:158

Moderate long run out along the coast and back. Really enjoyed this and might have gotten carried away a bit. Feeling good aerobically but legs knackered at the end.

Saturday Jun 9, 2018 #

9 AM

Running 40:23 9.04 km (4:28 / km) +99m 4:14 / km
ahr:117 max:137

4 PM

Running 1:04:33 16.4 km (3:56 / km) +41m 3:53 / km
ahr:132 max:177

Stomach feeling a bit meh so rather than anything too strenuous I just did a fartlek of 10 x 200 on/200 float on the grass track.
~12.50 of hard running. Watch thinks 4.3km but I think that's a bit optimistic. Track is a touch long but I don't think 30m..

Friday Jun 8, 2018 #

6 PM

Running 48:28 10.81 km (4:29 / km) +129m 4:14 / km
ahr:118 max:134

Thursday Jun 7, 2018 #

6 AM

Running 1:22:56 18.04 km (4:36 / km) +73m 4:30 / km
ahr:120 max:134

Back in with bag

5 PM

Running 37:34 7.8 km (4:49 / km) +53m 4:39 / km
ahr:113 max:135

Easy with strides

Wednesday Jun 6, 2018 #

7 AM

Strength and Conditioning 20:00 [1]

Feeling a bit tired so skipped the early morning and did some S&C at home.

5 PM

Running 1:31:27 19.96 km (4:35 / km) +158m 4:24 / km
ahr:117 max:131

Home with bag

Tuesday Jun 5, 2018 #

7 AM

Running 33:40 7.0 km (4:48 / km) +79m 4:33 / km
ahr:111 max:127

5 PM

Running 32:01 5.32 km (6:01 / km) +22m 5:54 / km
ahr:108 max:133

Running 27:47 5.74 km (4:51 / km)
ahr:145 max:180

Fife on the grass so doing my own thing on the track.
4 x {1km (45s), 200 (3 mins)}
2.50, 28
2.48, 28
2.46, 28
2.46, 28
Looking to get used to some faster speeds so lots of recovery after the 200. Felt aerobically recovered after each set but my legs were definitely knackered by the end. Ran the second half in spikes; I forgot how good they feel to run in.

Running 26:10 5.28 km (4:58 / km) +27m 4:50 / km
ahr:120 max:131

Monday Jun 4, 2018 #

9 AM

Note

While doing some fairly tedious data processing, I have nailed down my plans for the next couple of months. I'm doing Jukola next week but my main focus in training is on the track until after the British Championships 5000m (with Loughborough BMC the week before). Then focus will shift to orienteering again in July, in preparation for WOC at the start of August (I'll also run the Glasgow BMC 5000 the week before WOC). Riga is flat and fast and the track running should be good preparation for this.

I still feel quite inexperienced with racing on the track, which is part of the reason I enjoy doing it. Reflecting on the 5000m on Saturday, I'm a bit unhappy with how I approached it. I was scared of sitting in because I thought I'd get smoked in the finish and I would run a slow time. Coming from a background where I run relatively few track races, that subconsciously feels like a waste of time. I could deal with losing or running a slow time but not both. In the end, I stuck within my comfort zone but didn't really learn or achieve anything. Looking forward to running some more races where I can put myself out of my comfort zone.

5 PM

Running 1:11:39 16.15 km (4:26 / km) +76m 4:20 / km
ahr:115 max:131

Felt a bit tired going out but less tired once finished.

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