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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Kris

In the 7 days ending Jun 17:

activity # timemileskm+mload
  Running10 8:05:21 60.03(8:05) 96.6(5:01) 39486.1
  Orienteering3 3:18:30 19.86(10:00) 31.96(6:13)65.3
  Strength and Conditioning1 25:002.5
  Total12 11:48:51 79.89 128.56 394153.9

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Sunday Jun 17 #

Note
(rest day)

Travel day - Slept from 2am to 9am, left the accommodation at 10.15 and arrived home at 22:00.

Saturday Jun 16 #

9 AM

Running 24:18 [1] 4.4 km (5:31 / km)

11 PM

Running 29:55 [2] 5.0 km (5:59 / km)

Orienteering 1:04:00 [4] 12.4 km (5:10 / km)

Jukola first leg - 1st, team dsq

Relaxed team atmosphere this year but still a bit nervous about the terrain as it looked very difficult.

The start was as manic as always and despite running pretty hard I struggled to keep my place in the train on the way to number one. I missed my control by about 10 m but I was in control and didn't lose too much time working out what I had done. I started to move up the train over the next few controls and by the first open area I could see the front of the train.

The next control (eight) looked very hard but I found it well and had slotted in behind Ralph. After we split, I continued to work my way up the train as best I could, getting more confident the closer we got to the end. I had a good balance between following the group and then focusing on my own navigation and I found all of my forkings fine.

On the way to the spectator there were four of us in a little group, myself, Ralph, OK Orion and IFK Goteborg. Once I realised it was mainly path running to the finish I tried to push on. It was very cool to be legging it toward the last control in the lead and to see Ralph running parallel in the forest next to me.

Gave it my best sprint finish and beat Ralph into the finish but then he handed over his map first.

A post shared by Kris Jones (@thekrisjones) on

Running 31:00 [2] 5.0 km (6:12 / km)

Friday Jun 15 #

11 AM

Orienteering 1:29:30 [2] 13.16 km (6:48 / km)

Fingers taped together, bit sore but should be good. Terrain was nice in bits and then really not nice in other bits. I was quite tentative through the rough bits but generally navigating ok..
5 PM

Running 31:35 intensity: (28:35 @2) + (3:00 @4) 7.2 km (4:23 / km)

With 3x 1 min strides

Thursday Jun 14 #

7 AM

Running 55:17 intensity: (10:29 @1) + (43:48 @2) + (1:00 @3) 12.12 km (4:34 / km) +92m 4:24 / km
ahr:121 max:137

11 PM

Running 15:00 [2] 2.8 km (5:21 / km)

Orienteering 45:00 [2] 6.4 km (7:02 / km)

Fell after 10 minutes and dislocated my finger, sticking out at the wrong angle. I put in back in the right way and then after a bit of deliberation, just decided to carry on - not much I can do about it really.. A bit sore and very swollen now but I will just tape it to the other finger and I should be fine for Saturday.

Running 15:00 [2] 2.8 km (5:21 / km)

Wednesday Jun 13 #

7 AM

Strength and Conditioning 25:00 [1]

6 PM

Running 50:04 [2] 10.81 km (4:38 / km) +29m 4:34 / km

Tuesday Jun 12 #

7 AM

Running 30:57 intensity: (29:29 @1) + (1:22 @2) + (6 @3) 6.2 km (4:59 / km) +68m 4:44 / km
ahr:107 max:119

5 PM

Running 28:57 intensity: (15:43 @1) + (13:12 @2) + (2 @3) 4.79 km (6:02 / km) +23m 5:54 / km
ahr:109 max:130

Running 47:09 intensity: (12:49 @1) + (15:05 @2) + (8:02 @3) + (11:13 @4) 9.41 km (5:01 / km)
ahr:133 max:173

4 x 4 x 200 (90s/200 jog)(800 jog)
28, 29, 28, 28
28, 28, 27, 28
28, 28, 28, 28
28, 28, 28, 28

Running 20:44 intensity: (9:40 @1) + (11:04 @2) 4.09 km (5:04 / km) +14m 4:59 / km
ahr:114 max:127

Monday Jun 11 #

7 AM

Running 41:22 intensity: (28:59 @1) + (12:23 @2) 8.78 km (4:43 / km) +96m 4:28 / km
ahr:111 max:133

I don't understand how people can do all their running at 6 minute miles. It felt good for yesterday's long run but would have been an effort this morning.
5 PM

Running 1:04:03 intensity: (44:18 @1) + (19:45 @2) 13.19 km (4:51 / km) +73m 4:43 / km
ahr:111 max:126

Got a bit lost

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