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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Kris

In the 7 days ending Jul 22:

activity # timemileskm+mload
  Running14 9:41:31 76.83(7:34) 123.65(4:42) 1109112.8
  Orienteering4 1:16:25 12.61(6:04) 20.29(3:46) 12338.0
  Total14 10:57:56 89.44(7:21) 143.94(4:34) 1232150.9

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Sunday Jul 22 #

11 AM

Running 27:24 intensity: (18:41 @1) + (6:17 @2) + (2:26 @3) 4.45 km (6:10 / km) +3m 6:09 / km
ahr:108 max:141

Orienteering 12:43 intensity: (23 @1) + (3 @2) + (39 @3) + (9:44 @4) + (1:54 @5) 3.93 km (3:14 / km)
ahr:167 max:178

Legs trashed today and left knee a bit sore from where I fell on the first sprint yesterday. Was a bit distracted by this and promptly missed the first control, running to the wrong side of the feature, panicking, and then running the long way around to the right side. Winsplits thinks 17s lost. I really should have checked the description in the start boxes, but lesson learnt. From then on, I pushed very hard to try to catch up some time and didn't make any other mistakes. Got into the lead on the final control but then Yannick beat me by 1s on the run in to tie for first place.

Positive weekend of orienteering.

Running 17:06 intensity: (4:32 @1) + (12:34 @2) 3.23 km (5:18 / km)
ahr:117 max:128

Saturday Jul 21 #

6 AM

Running 5:53 [2] 1.3 km (4:32 / km)

8 AM

Running 13:50 [2] 2.81 km (4:56 / km) +98m 4:12 / km

Rescuing the car.
10 AM

Running 27:34 intensity: (18:43 @1) + (6:46 @2) + (2:05 @3) 4.1 km (6:43 / km) +71m 6:11 / km
ahr:106 max:149

Orienteering 11:52 intensity: (28 @1) + (1 @2) + (5 @3) + (7:17 @4) + (4:01 @5) 3.51 km (3:23 / km) +14m 3:19 / km
ahr:169 max:179

Sprint Scotland Race 1.
Typical Scottish run fast and find a way through the houses type sprint. Intense, but relatively easy as long as you keep concentration. Legs felt ok and I was pretty clean, maybe a couple of hesitations. Stacked it right near the end.

Running 2:36 intensity: (13 @1) + (1:46 @2) + (37 @3) 0.47 km (5:31 / km) +16m 4:44 / km
ahr:131 max:137

Running 7:06 intensity: (6:24 @1) + (42 @2) 1.14 km (6:13 / km) +3m 6:08 / km
ahr:103 max:120

2 PM

Running 26:33 intensity: (9:10 @1) + (16:38 @2) + (45 @3) 4.79 km (5:33 / km) +23m 5:25 / km
ahr:115 max:138

Orienteering 13:20 intensity: (6:20 @4) + (7:00 @5) 4.2 km (3:10 / km)

Sprint Scotland Race 2.
Much more long route choices in this sprint which probably made it a bit easier to lose time. I don't think I got all the best routes but most of my routes were ok. Legs tired now, running fast was a big effort.

Running 15:00 [2] 3.0 km (5:00 / km)

Friday Jul 20 #

7 AM

Running 1:07:33 intensity: (13:54 @1) + (53:20 @2) + (19 @3) 15.04 km (4:30 / km) +111m 4:20 / km
ahr:122 max:135

4 PM

Running 3:30 [1] 0.72 km (4:53 / km) +7m 4:40 / km
ahr:73 max:73

Orienteering 15:47 intensity: (2:15 @2) + (12:52 @3) + (40 @4) 3.3 km (4:47 / km) +57m 4:24 / km
ahr:141 max:158

Line course

Orienteering 9:20 intensity: (1:25 @2) + (1:40 @3) + (6:15 @4) 2.55 km (3:40 / km) +3m 3:38 / km
ahr:153 max:164

Route choice course

Orienteering 13:23 intensity: (6:24 @1) + (5:24 @2) + (1:35 @3) 2.8 km (4:47 / km) +49m 4:24 / km
ahr:117 max:146

Collecting in the map memory course. Lots of stopping to get staples out

Running 23:22 intensity: (9:52 @1) + (13:30 @2) 4.61 km (5:04 / km) +75m 4:41 / km
ahr:115 max:133

9 PM

Running 6:15 [2] 1.35 km (4:39 / km) +31m 4:10 / km

Locked the keys in the car so had to head back to Dundee to get the spare.

Thursday Jul 19 #

5 PM

Running 1:23:47 intensity: (2:59 @1) + (30:06 @2) + (50:42 @3) 20.89 km (4:01 / km) +132m 3:53 / km
ahr:135 max:151

Felt better tonight, legs happy to run a bit steadier without much effort.

Wednesday Jul 18 #

6 AM

Running 43:14 [2] 9.08 km (4:46 / km) +95m 4:31 / km

5 PM

Running 1:06:06 intensity: (14:27 @1) + (35:50 @2) + (7:12 @3) + (8:37 @4) 14.57 km (4:32 / km) +226m 4:12 / km
ahr:128 max:174

Didn't want to do a session, still a bit tired, but wanted to try something a bit harder.
2 x 1 km (60s) - 3.02, 2.55
4 x ~200
Actually came a bit easier than I expected.

Tuesday Jul 17 #

5 PM

Running 1:05:28 intensity: (6:39 @1) + (54:59 @2) + (3:50 @3) 15.22 km (4:18 / km) +77m 4:12 / km
ahr:124 max:141

Been feeling knackered the last couple of days

Monday Jul 16 #

7 AM

Running 40:05 intensity: (14:48 @1) + (24:57 @2) + (20 @3) 8.83 km (4:32 / km) +93m 4:19 / km
ahr:116 max:135

5 PM

Running 39:09 intensity: (13:44 @1) + (25:08 @2) + (17 @3) 8.06 km (4:51 / km) +50m 4:43 / km
ahr:115 max:138

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