Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Kris

In the 7 days ending Sep 29, 2019:

activity # timemileskm+mload
  Running14 9:52:20 75.45(7:51) 121.43(4:53) 968128.7
  Orienteering5 1:01:48 9.97(6:12) 16.04(3:51) 6543.0
  Strength and Conditioning1 5:000.5
  Total14 10:59:08 85.42 137.47 1033172.2

«»
2:22
0:00
» now
MoTuWeThFrSaSu

Sunday Sep 29, 2019 #

8 AM

Running 15:10 intensity: (14:23 @1) + (47 @2) 2.38 km (6:23 / km) +55m 5:43 / km
ahr:101 max:118 shoes: Black Dyna

Nice shake out with the guys.
2 PM

Running 30:29 intensity: (11:06 @1) + (15:31 @2) + (3:04 @3) + (48 @4) 4.21 km (7:15 / km) +43m 6:54 / km
ahr:118 max:161 shoes: Blue Tarta

Watching the rugby at the hostel and then in the car to the quarantine. Saw the start of the Australia come back and left the game on 22-26 to Wales with 60 minutes gone. Most nervous part of my day.

Orienteering 13:40 intensity: (21 @1) + (6 @2) + (5 @3) + (1:22 @4) + (11:46 @5) 3.97 km (3:27 / km) +15m 3:23 / km
ahr:176 max:186 shoes: Blue Tarta

World cup sprint - 2nd.
Feeling a bit heavy legged but knew everyone would. Despite this I felt like I had a decent idea of what the course layout might be and was keen to go hard and see what I could do.

Good performance - hard work to keep the speed up but was on top of the navigation. Missed a route on the long leg back to the town, thought the road was blocked and ran further around, but apart from that there were only a few hesitations. That missed route cost me the win but still happy with 2nd and just 2 seconds behind.

http://news.worldofo.com/2019/09/30/world-cup-swit...
C • Fantastic 3
C • Well done Kris! 1
4 PM

Running 37:21 intensity: (8:09 @1) + (19:00 @2) + (10:12 @3) 6.22 km (6:00 / km) +203m 5:10 / km
ahr:126 max:148

Awesome warm down jog in the woods with the boys.

Saturday Sep 28, 2019 #

8 AM

Running 22:29 intensity: (9:19 @1) + (10:02 @2) + (2:57 @3) + (11 @4) 3.72 km (6:03 / km) +28m 5:50 / km
ahr:119 max:159 shoes: Blue Jawz

Orienteering 10:53 intensity: (14 @1) + (3 @2) + (7 @3) + (2:58 @4) + (7:31 @5) 2.97 km (3:40 / km) +6m 3:38 / km
ahr:172 max:183 shoes: Blue Jawz

World cup knockout sprint qualification - 2nd behind Yannick.
Ok run, a bit sloppy in the beginning and didn't feel great physically but happy enough.

Running 13:07 intensity: (1:04 @1) + (12:03 @2) 2.46 km (5:19 / km)
ahr:122 max:132 shoes: Blue Jawz

11 AM

Running 14:37 intensity: (2:12 @1) + (9:45 @2) + (1:37 @3) + (1:03 @4) 2.73 km (5:21 / km)
ahr:126 max:164 shoes: Blue Jawz

Orienteering 7:49 intensity: (6 @1) + (6 @2) + (11 @3) + (1:02 @4) + (6:24 @5) 2.2 km (3:33 / km)
ahr:172 max:185 shoes: Blue Jawz

World cup knockout sprint quarter final - 1st.
Obvious that it was looped forking from the start and just focused on my own navigation. Not in 1st the whole way but came out of the loops with a bit of a gap.

Running 10:36 intensity: (2:14 @1) + (8:22 @2) 1.67 km (6:20 / km)
ahr:118 max:126 shoes: Blue Jawz

3 PM

Running 12:25 intensity: (3:30 @1) + (5:17 @2) + (2:49 @3) + (49 @4) 2.33 km (5:19 / km) +11m 5:12 / km
ahr:125 max:161 shoes: Blue Tarta

Orienteering 6:45 intensity: (26 @1) + (10 @2) + (6 @3) + (2:04 @4) + (3:59 @5) 1.81 km (3:44 / km)
ahr:169 max:188 shoes: Blue Tarta

World cup knockout sprint SF - 2nd
I think I was the only one on my course choice but I came through in the lead. Had a bit of a scare because Kyburz had the same first control but then different and it confused me for a second. Let Kyburz take the lead after a few controls and then just sat in the pack with him, Ralph and Tobias. Backed myself in a sprint against Kyburz so went the same way to the last. Ralph took the better route and got the lead but I snuck ahead and got into the final.

Running 4:56 intensity: (1:47 @1) + (3:09 @2) 0.56 km (8:48 / km)
ahr:117 max:130 shoes: Blue Tarta

Running 16:37 intensity: (4:50 @1) + (10:34 @2) + (1:12 @3) + (1 @4) 2.41 km (6:54 / km) +5m 6:49 / km
ahr:118 max:155 shoes: Blue Tarta

Orienteering 7:41 intensity: (24 @1) + (4 @2) + (11 @3) + (4:25 @4) + (2:37 @5) 2.09 km (3:41 / km)
ahr:167 max:178 shoes: Blue Tarta

World cup knockout sprint final - 6th

Confused by an extra control which I misread to be the start point. At least you can't accuse me of following! Cruised around after that, unfortunately missing out on what would have been a prime view of an awesome Ralph Street kick. That boy got wheels.

Running 14:19 intensity: (13:04 @1) + (1:15 @2) 2.09 km (6:52 / km)
ahr:108 max:117 shoes: Blue Tarta

Friday Sep 27, 2019 #

12 PM

Orienteering 15:00 intensity: (2:37 @1) + (8:30 @2) + (3:53 @3) 3.01 km (4:59 / km) +45m 4:39 / km
ahr:125 max:144 shoes: Black Dyna

Model map

Running 17:35 intensity: (2:48 @1) + (14:47 @2) 3.79 km (4:38 / km) +21m 4:31 / km
ahr:121 max:132 shoes: Black Dyna

Thursday Sep 26, 2019 #

6 AM

Running 34:08 intensity: (6:34 @1) + (26:31 @2) + (1:03 @3) 7.08 km (4:49 / km) +67m 4:36 / km
ahr:120 max:139 shoes: Blue Nimbus

Tired but took it slow and eased into it.
6 PM

Running 57:29 intensity: (6:14 @1) + (51:15 @2) 12.34 km (4:40 / km) +123m 4:26 / km
ahr:122 max:133 shoes: Grey Cumulus

Wednesday Sep 25, 2019 #

5 PM

Running 1:32:04 intensity: (2:02 @1) + (1:24:50 @2) + (5:12 @3) 20.93 km (4:24 / km) +38m 4:21 / km
ahr:127 max:137 shoes: Grey Hawk

Actually feeling really good today. Legs tired but this didn't feel like an effort. Yesterday was probably too much before the weekend but I think the mental benefit of running a good session, after feeling crap at the back end of last week, outweighs any tiredness I may get from it.

Tuesday Sep 24, 2019 #

7 AM

Running 32:50 intensity: (2:37 @1) + (24:36 @2) + (5:37 @3) 7.02 km (4:41 / km) +71m 4:27 / km
ahr:126 max:149 shoes: Grey Cumulus

A bit more stretching this morning before heading out, legs feeling a bit better as a result.
6 PM

Running 13:37 intensity: (7:09 @1) + (6:28 @2) 3.1 km (4:24 / km) +18m 4:16 / km
ahr:114 max:131 shoes: Black Dyna

Running 45:03 intensity: (9 @1) + (1:20 @2) + (6:37 @3) + (35:29 @4) + (1:28 @5) 13.72 km (3:17 / km) +26m 3:15 / km
ahr:164 max:176 shoes: Black Dyna

Met James and Jamie for a bike path session.
3 x 8 mins (2 mins jog), 3 x 4 mins (1 min jog)
Just over 3 mins/km on the 8's and just under on the 4's. Feeling good.
Tipping it down but quite warm. Big help to have company - hopefully we can coordinate over the winter.

Running 16:14 intensity: (51 @1) + (11:12 @2) + (4:11 @3) 2.85 km (5:42 / km) +92m 4:54 / km
ahr:129 max:141 shoes: Black Dyna

Monday Sep 23, 2019 #

7 AM

Running 43:53 intensity: (15:07 @1) + (26:18 @2) + (2:28 @3) 9.45 km (4:39 / km) +84m 4:27 / km
ahr:117 max:141 shoes: Grey Cumulus

Legs a bit better this morning but still a bit stiff.

Strength and Conditioning 5:00 [1]

5 PM

Running 47:21 intensity: (8:34 @1) + (33:21 @2) + (2:32 @3) + (2:54 @4) 10.38 km (4:34 / km) +84m 4:23 / km
ahr:123 max:170 shoes: Grey Hawk

Easy around the golf course after work. Finished with 4 x 30s strides which felt ok.

« Earlier | Later »