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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Kris

In the 30 days ending Jun 30, 2016:

activity # timemileskm+mload
  Running35 34:35:55 250.16(8:18) 402.6(5:09) 4591458.9
  Orienteering9 6:35:50 39.4(10:03) 63.4(6:15) 1282156.7
  Total38 41:11:45 289.56(8:32) 466.0(5:18) 5873615.7
  [1-5]38 41:08:10

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Thursday Jun 30, 2016 #

5 PM

Running 1:31:38 intensity: (2:57 @1) + (1:28:32 @2) + (9 @3) 18.88 km (4:51 / km) +102m 4:44 / km
ahr:123 max:136

Tired

Wednesday Jun 29, 2016 #

5 PM

Running 1:52:26 intensity: (2:58 @1) + (48:26 @2) + (1:01:02 @3) 25.87 km (4:21 / km) +125m 4:15 / km
ahr:133 max:148

Tuesday Jun 28, 2016 #

5 PM

Running 5:22 [2] 0.97 km (5:31 / km) +20m 5:01 / km

Running 20:28 [2] 3.74 km (5:29 / km) +63m 5:03 / km

Running 30:59 intensity: (15:19 @2) + (7:50 @4) + (7:50 @5) 5.59 km (5:33 / km) +2m 5:32 / km

2k, 1k, 800, 600, 400, 200 (3 mins)
5.44, 2.48, 2.14, 1.36, 62, 28

Feeling good.

Running 16:40 [2] 3.35 km (4:59 / km)

Running 15:38 [2] 3.06 km (5:07 / km) +33m 4:51 / km

Monday Jun 27, 2016 #

5 PM

Running 1:00:34 [2] 11.42 km (5:18 / km) +231m 4:49 / km

Sunday Jun 26, 2016 #

8 AM

Running 3:14 intensity: (1:48 @1) + (1:19 @2) + (7 @3) 0.34 km (9:24 / km) +21m 7:11 / km
ahr:116 max:135

Running 15:01 intensity: (11:10 @2) + (3:51 @3) 1.76 km (8:33 / km) +153m 5:57 / km
ahr:131 max:143

Up Lochnagar. Walk/run for the first climb. These are the running bits. In total the whole run was 2h35m, 21km, 829m.

Running 3:58 intensity: (15 @1) + (1:49 @2) + (1:54 @3) 0.4 km (10:01 / km) +89m 4:42 / km
ahr:132 max:146

Running 1:36:39 intensity: (29:26 @1) + (1:00:26 @2) + (6:47 @3) 16.19 km (5:58 / km) +146m 5:43 / km
ahr:120 max:144

From the top and then back to the car.
12 PM

Running 9:55 [2] 1.83 km (5:25 / km) +32m 4:59 / km

My legs felt awesome having been relieved of the 7kg bag they had been lugging around all weekend. This lasted for 5 minuted before they felt tired again.

Orienteering 34:40 [1] 4.22 km (8:13 / km) +260m 6:17 / km

So the main point of this trip was to go do the orienteering. So despite having perhaps underestimated the running beforehand, we still went and did it. I made it halfway before packing it in.
C • You're an inspiration to me 1

Running 8:01 [2] 1.34 km (6:00 / km)

Saturday Jun 25, 2016 #

7 PM

Running 1:48:25 [2] 18.25 km (5:56 / km) +469m 5:16 / km

After watching the Wales game in Braemar. Ran from Braemar to Loch Muick to camp there.

Friday Jun 24, 2016 #

5 PM

Running 4:02 intensity: (9 @0) + (48 @1) + (3:05 @2) 0.83 km (4:51 / km) +1m 4:48 / km
ahr:114 max:122

Running 46:22 intensity: (8 @0) + (11:40 @1) + (34:30 @2) + (4 @3) 9.06 km (5:07 / km) +147m 4:44 / km
ahr:117 max:132

Easy day but feeling a bit coldy

Thursday Jun 23, 2016 #

5 PM

Running 1:32:50 intensity: (2:19 @1) + (1:28:38 @2) + (1:53 @3) 19.2 km (4:50 / km) +101m 4:43 / km
ahr:124 max:138

Chilling

Wednesday Jun 22, 2016 #

5 PM

Running 1:31:28 intensity: (3 @0) + (4:50 @1) + (1:00:58 @2) + (11:34 @3) + (14:03 @4) 19.29 km (4:44 / km) +176m 4:32 / km
ahr:132 max:172

Inc. 2 x 6 x 30s (30s) and 5 x 30s hills

Tuesday Jun 21, 2016 #

5 PM

Running 10:06 intensity: (13 @0) + (3:46 @1) + (5:56 @2) + (11 @3) 1.92 km (5:15 / km) +34m 4:50 / km
ahr:115 max:137

7 PM

Running 1:18:37 intensity: (8 @0) + (5:50 @1) + (17:47 @2) + (33:44 @3) + (21:08 @4) 14.69 km (5:21 / km) +799m 4:12 / km
ahr:142 max:171

Anwen doing a race so went with and ran up the Lomond's. Was half thinking of doing hills but didn't have the motivation. Thought about doing some fartlek over to west lomond but ended up just running pretty steady the whole way as I was short for time.

Monday Jun 20, 2016 #

5 PM

Running 1:31:11 [2] 18.88 km (4:50 / km) +98m 4:42 / km

Sunday Jun 19, 2016 #

12 AM

Running 7:42 intensity: (7 @0) + (5:31 @1) + (2:04 @2) 0.84 km (9:11 / km) +2m 9:05 / km
ahr:98 max:126

Saturday Jun 18, 2016 #

12 PM

Running 30:08 intensity: (6 @0) + (9:43 @1) + (20:07 @2) + (12 @3) 5.46 km (5:31 / km) +28m 5:23 / km
ahr:116 max:136

10 PM

Running 28:53 intensity: (49 @0) + (21:18 @1) + (6:42 @2) + (4 @3) 4.55 km (6:21 / km) +2m 6:20 / km
ahr:106 max:135

Orienteering 1:07:06 intensity: (52 @1) + (5 @2) + (10:50 @3) + (54:10 @4) + (1:09 @5) 12.02 km (5:35 / km) +158m 5:14 / km
ahr:162 max:177

Jukola first leg.

Didn't get out well at the start and the first section of green was a bit of a battle. Was quite far back but working my way through quite well until I missed at 9. I was just 30m right of my control when I stopped unsure but I made things fit and followed the group to the other forking. Poor decision. Lost over a minute here. Worked hard from then on and was hitting the controls cleanly but finding it difficult to move up the group.

50th, 3.10 behind 1st and ~2.20 behind second. Not an awful performance by any stretch but pissed off with myself none the less.

Team lost a lot in the night. Ended up 35th.

Friday Jun 17, 2016 #

12 PM

Running 45:50 intensity: (8 @0) + (24:39 @1) + (20:44 @2) + (19 @3) 9.12 km (5:02 / km) +70m 4:50 / km
ahr:114 max:137

Jogging with Steinar while others orienteered.
10 PM

Orienteering 53:44 intensity: (9 @0) + (44 @1) + (10:55 @2) + (38:31 @3) + (3:25 @4) 7.55 km (7:07 / km) +124m 6:34 / km
ahr:141 max:158

Night training which the others did earlier. Less bushy than yesterday and navigating well.

Thursday Jun 16, 2016 #

11 PM

Orienteering 54:14 [3] 7.34 km (7:24 / km) +67m 7:04 / km

Night training once I'd arrived in Finland. Quite thick in parts but I was mostly quite good.

Wednesday Jun 15, 2016 #

8 AM

Running 30:15 intensity: (21 @0) + (10:05 @1) + (19:49 @2) 6.38 km (4:44 / km) +11m 4:42 / km
ahr:113 max:125

Still feeling a bit crap

Tuesday Jun 14, 2016 #

Note
(rest day)

In Belfast for presentation. Meant to go running when I got here but ended up falling asleep at the hotel.

Monday Jun 13, 2016 #

5 PM

Running 1:24:48 intensity: (2:06 @1) + (1:22:35 @2) + (7 @3) 18.15 km (4:40 / km) +111m 4:32 / km
ahr:123 max:135

Sunday Jun 12, 2016 #

12 PM

Running 8:32 intensity: (21 @0) + (5:25 @1) + (2:19 @2) + (27 @3) 1.29 km (6:35 / km) +27m 5:58 / km
ahr:105 max:139

Running 17:27 intensity: (13:26 @1) + (3:48 @2) + (13 @3) 2.38 km (7:20 / km) +41m 6:45 / km
ahr:103 max:139

Orienteering 34:20 intensity: (52 @1) + (7 @2) + (1:14 @3) + (24:21 @4) + (7:46 @5) 6.35 km (5:24 / km) +111m 4:58 / km
ahr:167 max:183

British middle distance championships - 1st.

Started really well (apart from a slight overshoot on 3) and saw Peter, who started 2 minutes ahead, coming out of 8. Ran really hard and got good lines through 9-12 but didn't see him at all through this section. Then got close to 13 before losing a bunch of time confused by the paths (I shouldn't have been paying attention to them, my control was next to the massive bush). Annoyed with myself I pushed hard on the way out and went way off course for 14. This meant I lost any good feeling I had and the next few controls I was a bit negative and scrappy. Caught Cherry at 18 and thought 'maybe if I run really hard from here I could salvage something'. Spiked 19 but then too high to 20 taking ages to relocate and losing a minute, damn. Pushed on again and a bit scrappy through the next couple, pulling away from Cherry on the running only for him to catch me up because I didn't know what I was doing.. Came into the finish to take the lead but I was sure GG would come and take that away given the second half of the race.

After the run I realised I'd been naughty. Pushing down as hard as I could towards the last control I jumped the fence into the field and ran along the field. I didn't look at my map too much as I was just trying to get to the finish but the fence was purple lined - uncrossable. I didn't really know what to do about this, I didn't think I gained any advantage by doing so, so I told GG when I he came in - I'd beaten him by 8 seconds. He didn't want to make make a decision on my behalf, and neither did I (which is fair as we both had obvious vested interests) so I went and told the controller. She made the call not to disqualify me on the basis that I didn't gain an advantage (my route was 9 seconds slower than GG's) and it could have been clearer on the map (not sure about that one - I also could have taken time to look closer). Not a great way to end my run but decision made and I'm British champion. I honestly wouldn't have had any issue with being disqualified or anyone protesting so that I would be. I broke the rules. Luckily for me in this case it was deemed that the result wouldn't have been any different.

Running 19:46 [3] 3.04 km (6:30 / km) +55m 5:58 / km

Saturday Jun 11, 2016 #

Event: British Sprint Championships
 
11 AM

Running 30:32 intensity: (16 @0) + (19:23 @1) + (8:23 @2) + (1:42 @3) + (48 @4) 4.88 km (6:15 / km) +14m 6:10 / km
ahr:111 max:160

Orienteering 14:35 intensity: (23 @1) + (5 @2) + (4 @3) + (4:37 @4) + (9:26 @5) 4.04 km (3:36 / km) +9m 3:34 / km
ahr:173 max:187

British sprint championships qualifier - 1st.

Enjoy these qualifiers. I ran ehar the whole way as it struck me that the course was very straightforward. I made two mistakes of maybe 7-10 seconds. On 3 I got confused after passing the unmarked construction and on 14(?) I started to go straight and then wimped out and went around. 1 second ahead of Peter who also tried quite hard.

Running 13:59 intensity: (2:01 @1) + (11:54 @2) + (4 @3) 2.57 km (5:26 / km) +1m 5:25 / km
ahr:122 max:135

3 PM

Running 18:56 intensity: (10:24 @1) + (7:26 @2) + (1:06 @3) 3.19 km (5:56 / km) +2m 5:55 / km
ahr:114 max:150

Orienteering 14:54 intensity: (20 @1) + (7 @2) + (5 @3) + (3:44 @4) + (10:38 @5) 3.97 km (3:45 / km) +7m 3:43 / km
ahr:175 max:188

British sprint championships final - 1st.

Weird control description for number 1 so I knew it was on the bottom right away. Lost 10 seconds to Shmint on 2 going right instead of left (to me it didn't/doesn't look like that much of a difference between the two). Good through 3 and 4 but then ran up to 5 looked down the hill and saw nothing. Double checked the map, no I'm definitely right. Double checked the control description, no I'm definitely right. The control was tucked away in the bush and I just didn't see it. I lost 15 seconds here, which felt like an age. Went right on 6 which again turned out to be slower but from then on I was good. I knew I'd messed up at the beginning and knew I had to get it right to salvage anything. I was 24 seconds behind the lead at 6 but I only dropped 1 second to the fastest splits from 6 to the finish and managed to take the win. Really pleased.

Cool area to run around but both courses were quite easy. The middle bit of the final was probably the best Orienteering today.

Running 23:09 intensity: (6:07 @1) + (16:32 @2) + (30 @3) 4.05 km (5:43 / km) +6m 5:41 / km
ahr:118 max:143

Friday Jun 10, 2016 #

5 PM

Running 46:28 intensity: (23 @0) + (33:26 @1) + (12:08 @2) + (31 @3) 9.02 km (5:09 / km) +89m 4:54 / km
ahr:110 max:140

Thursday Jun 9, 2016 #

5 PM

Running 1:35:36 intensity: (2:18 @1) + (1:27:27 @2) + (4:22 @3) + (1:29 @4) 20.01 km (4:47 / km) +88m 4:40 / km
ahr:124 max:165

Inc. 6 x strides.

Wednesday Jun 8, 2016 #

5 PM

Running 3:49 [2] 0.84 km (4:34 / km) +1m 4:32 / km

Running 41:13 [2] 8.68 km (4:45 / km) +85m 4:32 / km

10 PM

Orienteering 1:06:51 intensity: (9 @0) + (21:37 @1) + (26:44 @2) + (18:11 @3) + (10 @4) 9.26 km (7:13 / km) +353m 6:04 / km
ahr:123 max:157

Solo night o on kinnoull hill. Waited as long as I could but it still only got really dark 30 minutes in. Would have been nice to have had some flags but still got something out of it.

Tuesday Jun 7, 2016 #

5 PM

Running 3:48 [2] 0.82 km (4:37 / km) +1m 4:36 / km

Running 5:27 [2] 0.97 km (5:37 / km) +21m 5:04 / km

6 PM

Running 22:57 [2] 3.93 km (5:50 / km) +65m 5:24 / km

Running 29:22 intensity: (17:22 @2) + (12:00 @5) 5.03 km (5:51 / km) +2m 5:50 / km

6 x 600 (3 mins)

Feeling a bit heavy in the legs but running OK.
1.41, 40, 39, 37, 36, 37
7 PM

Running 23:08 [2] 4.57 km (5:04 / km) +35m 4:53 / km

Monday Jun 6, 2016 #

4 PM

Running 6:43 [2] 1.37 km (4:54 / km) +10m 4:44 / km

Running 1:31:03 [2] 18.98 km (4:48 / km) +87m 4:41 / km

Sunday Jun 5, 2016 #

11 AM

Running 21:07 intensity: (5 @0) + (8:44 @1) + (11:41 @2) + (37 @3) 3.74 km (5:38 / km) +117m 4:53 / km
ahr:116 max:137

Orienteering 55:26 intensity: (58 @1) + (5:45 @2) + (25:00 @3) + (23:43 @4) 8.65 km (6:24 / km) +192m 5:46 / km
ahr:152 max:172

Relay training with a good group. Lots of big mistakes on the first loop, one big mistake on the second and then OK for the last three.
12 PM

Running 34:58 [2] 5.05 km (6:55 / km) +131m 6:08 / km

Saturday Jun 4, 2016 #

1 PM

Running 21:41 intensity: (4:26 @1) + (11:32 @2) + (5:43 @3) 4.06 km (5:21 / km) +73m 4:54 / km
ahr:125 max:150

Running 3:18 intensity: (45 @1) + (2:33 @2) 0.63 km (5:15 / km) +2m 5:09 / km
ahr:118 max:127

Running 29:12 intensity: (17 @1) + (5 @2) + (6 @3) + (22:10 @4) + (6:34 @5) 7.35 km (3:58 / km) +297m 3:18 / km
ahr:168 max:182

Gargunnock show hill race.
A hangover and 5 hours sleep wasn't the best but this split the journey home and got me out on a day where I might have wallowed inside. Gave GG some sledging on the way out and then went for it. I actually felt OK on this bit and half thought I might be OK but when the hill got steeper the lead I'd worked up disappeared very quickly. I consigned myself to second at this point and spent the rest of the race trying to keep it that way with minimal effort on my behalf.

Running 24:28 intensity: (5:15 @1) + (19:13 @2) 4.36 km (5:37 / km) +58m 5:16 / km
ahr:121 max:145

Friday Jun 3, 2016 #

6 PM

Running 29:13 intensity: (8:50 @1) + (19:22 @2) + (1:01 @3) 4.71 km (6:13 / km) +3m 6:11 / km
ahr:119 max:143

Running race 8:31 intensity: (22 @1) + (6 @2) + (8 @3) + (29 @4) + (7:26 @5) 3.01 km (2:50 / km) +2m 2:49 / km
ahr:178 max:194

Glasgow BMC 3k.

Tickley throat, knee feeling a bit niggley, tired from work, I did not feel great heading into this. I was pretty resigned to running a slow time. When we started though I felt really good. Tucked in as the group got smaller and smaller. Felt comfortable and pushed on with 1k to go and managed to go to the front of the group and reel in the lone leader. Got to 400 to go with a fast last 400 needed for a pb. Didn't manage one at all (68 last lap) and was re passed by all the fast finishers including Peter. Happy with that though considering my feeling going in. Think I could run faster with a few practise goes.

2.53, 2.50, 2.48.
C • 3.01km 4

Running 16:15 intensity: (4 @1) + (7:00 @2) + (9:02 @3) + (9 @4) 3.32 km (4:54 / km) +1m 4:53 / km
ahr:136 max:155

Thursday Jun 2, 2016 #

5 PM

Running 43:30 intensity: (3:41 @1) + (39:22 @2) + (27 @3) 8.85 km (4:55 / km) +88m 4:41 / km
ahr:122 max:136

Tired and slow.

Wednesday Jun 1, 2016 #

4 PM

Running 6:04 intensity: (1:15 @1) + (4:43 @2) + (6 @3) 1.28 km (4:43 / km) +11m 4:32 / km
ahr:117 max:126

Running 1:34:33 intensity: (1:46 @1) + (1:31:38 @2) + (1:09 @3) 19.27 km (4:54 / km) +114m 4:46 / km
ahr:123 max:139

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