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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Kris

In the 30 days ending Nov 30, 2016:

activity # timemileskm+mload
  Running38 42:11:41 325.22(7:47) 523.39(4:50) 4221632.9
  Orienteering3 1:03:55 8.04(7:57) 12.94(4:56) 15127.2
  Strength and Conditioning3 25:002.5
  Total42 43:40:36 333.26 536.33 4373662.6

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Wednesday Nov 30, 2016 #

5 PM

Running 1:58:59 [2] 25.88 km (4:36 / km) +125m 4:29 / km

Pretty happy with the last three months of training. I don't feel like I'm pushing the boundaries and it feels sustainable. Will have to get used to a new routine when the office moves down the road to Kingsbarns but I think I'll manage. Four more months of this consistency should see me in a good place to push on come the end of March.
C • Happy with the last three months..... 3

Tuesday Nov 29, 2016 #

5 PM

Running 3:02 intensity: (7 @1) + (2:38 @2) + (17 @3) 0.72 km (4:12 / km) +2m 4:10 / km
ahr:129 max:136

Running 36:26 intensity: (16:09 @1) + (20:17 @2) 7.02 km (5:11 / km) +98m 4:51 / km
ahr:114 max:130

Running 28:37 intensity: (39 @1) + (2:10 @2) + (7:23 @3) + (15:35 @4) + (2:50 @5) 6.44 km (4:27 / km)
ahr:157 max:179

16 x 300m (60s)
48, 49, 47, 47, 47, 47, 47, 47
47, 47, 47, 46, 47, 48, 47, 47

Felt quite flat tonight but got it done without fuss.

Running 27:24 intensity: (8:30 @1) + (18:54 @2) 5.14 km (5:20 / km) +34m 5:10 / km
ahr:120 max:132

Monday Nov 28, 2016 #

5 PM

Running 1:29:20 [2] 17.79 km (5:01 / km) +109m 4:52 / km

Sunday Nov 27, 2016 #

Note
(rest day)

Feeling much better today and was close to going running but decided to take a rest, bank the training and make double sure that I've kicked the cold.

Saturday Nov 26, 2016 #

6 AM

Running 7:53 [2] 1.4 km (5:37 / km)

6.30 train down to Liverpool. Slightly better than yesterday but hard to tell.
C • worth the train trip 12
12 PM

Running 10:17 [1] 2.04 km (5:03 / km) +12m 4:54 / km

1 PM

Running 24:25 intensity: (22:00 @2) + (2:25 @4) 4.28 km (5:42 / km)

2 PM

Running race 29:50 [5] 9.79 km (3:03 / km) +82m 2:56 / km

Cross challenge at Sefton Park - 15th

Early start but feeling a bit better on the whole and cold still confined to the head. I was really looking forward to a proper XC race but if it wasn't for the team competition I probably would have pulled out. I wouldn't have been comfortable with pulling out at such short notice as it was. Anyway, my cold wasn't that bad and I didn't know how I would feel until I ran hard.

The original plan was to push it hard at the start and try and get a good place in the group. I tried this but was way back in 50-60th feeling like I didn't want to go any faster. The split for the first km was 2.56. That explained it. My plan changed to work through the fast staters as best I could..

By the end of the first lap I'd worked up to about 25th and could see that the race had split apart into 5 or 6 leaders and then a bit of a chasing pack. I worked well in the second lap, never catching the chasing pack, and although the km splits were definitely slowing I gained some more places..

Going into the last lap Alex Teuton (?) came past (the first person I noticed passing me the whole race) and I got on the back of him for a bit. We were steadily gaining on the group in front which included Jonny Hay running for AFD (one of our rivals in the team competition). I pushed on to try and get on the back of this pack but I couldn't quite do it.

With a km left it was clear I wasn't going to make it, Alex came back past and I now had no answer. In the finishing straight I was passed by Patrick Dever but I was spent by this point and couldn't muster much of a sprint.

Strava reckons 9.02, 9.06, 9.15 for the three laps (minus the start and finish straights).

Happy with the run. Had top 20 in my head before the start and that was a number plucked without considering the strength of the field this year. I don't think the cold affected me much but can't ever know, I'm happy all the same. I just hope that I can kick it quickly and this hasn't made it worse.

Running 14:04 [2] 2.54 km (5:32 / km) +5m 5:29 / km

Running 18:50 [2] 3.46 km (5:26 / km) +5m 5:24 / km

10 PM

Running 7:56 [2] 1.39 km (5:42 / km) +33m 5:06 / km

Friday Nov 25, 2016 #

5 PM

Running 39:57 intensity: (59 @1) + (38:58 @2) 8.7 km (4:35 / km) +14m 4:33 / km
ahr:122 max:131 (sick)

Had a tickly throat all week, today it blew up into full blown cold.

Running 3:25 intensity: (46 @1) + (33 @2) + (2:06 @3) 0.63 km (5:24 / km) +14m 4:52 / km
ahr:127 max:145

Running 3:31 intensity: (48 @1) + (45 @2) + (1:45 @3) + (13 @4) 0.54 km (6:31 / km) +22m 5:26 / km
ahr:132 max:155

Thursday Nov 24, 2016 #

5 PM

Running 1:29:58 intensity: (6:29 @1) + (1:15:06 @2) + (2:24 @3) + (5:59 @4) 18.84 km (4:46 / km) +92m 4:40 / km
ahr:123 max:167

Inc. 8 x 5 lamppost strides
7 PM

Strength and Conditioning 10:00 [1]

Wednesday Nov 23, 2016 #

5 PM

Running 2:30 [2] 0.62 km (4:01 / km)

Running 1:24:53 [2] 18.11 km (4:41 / km) +110m 4:33 / km

Tuesday Nov 22, 2016 #

5 PM

Running 42:00 intensity: (22:59 @1) + (15:17 @2) + (3:44 @3) 7.58 km (5:33 / km) +101m 5:12 / km
ahr:113 max:151

Running 42:36 intensity: (4:23 @1) + (1:51 @2) + (9:39 @3) + (26:18 @4) + (25 @5) 10.28 km (4:09 / km)
ahr:92 max:176

1 mile steady (3 mins)
10 x 800 (60s)

4.56
2.23, 22, 23, 22, 22, 21, 21, 20, 22, 23

Felt OK, just ticking them off.. Reigned it in on the last couple. Had a bit of a hr strap fail when it came off during the 2nd 8 and I tried to replace it during the rest. This meant I was baps out in the freezing cold when it came to start the third one and so ended up having 90s here so I could get dressed again.

Running 19:18 [2] 3.56 km (5:26 / km) +35m 5:10 / km

Monday Nov 21, 2016 #

5 PM

Running 1:24:26 intensity: (10:55 @1) + (53:01 @2) + (9:22 @3) + (11:08 @4) 17.54 km (4:49 / km) +104m 4:41 / km
ahr:126 max:163

Sunday Nov 20, 2016 #

11 AM

Running 2:04:12 intensity: (31:11 @1) + (1:16:45 @2) + (16:16 @3) 22.1 km (5:37 / km) +484m 5:04 / km
ahr:121 max:153

Into Rivelin up to the headstone and back with a nice group. I was pretty disappointed to not run the standard Rivelin route but we have grown apart and sadly the hour of running she provides no longer satisfies my desires.

Saturday Nov 19, 2016 #

11 AM

Running 5:39 intensity: (1:03 @1) + (3:51 @2) + (45 @3) 0.93 km (6:04 / km) +16m 5:35 / km
ahr:123 max:139

Orienteering 8:28 intensity: (30 @1) + (4 @2) + (1:09 @3) + (5:43 @4) + (1:02 @5) 1.81 km (4:40 / km) +33m 4:17 / km
ahr:160 max:178

Spook relays with Anwen. Nice and fun.

Orienteering 8:46 intensity: (2 @1) + (5 @2) + (2:17 @3) + (6:07 @4) + (15 @5) 1.8 km (4:53 / km) +15m 4:41 / km
ahr:158 max:177

Orienteering 11:39 intensity: (39 @2) + (1:41 @3) + (9:19 @4) 2.24 km (5:12 / km) +85m 4:22 / km
ahr:112 max:174

Running 45:05 intensity: (4:43 @1) + (15:53 @2) + (12:54 @3) + (11:35 @4) 9.33 km (4:50 / km) +172m 4:26 / km
ahr:136 max:163

Run back into town with Will. Went up heroes for nostalgia's sake.

Friday Nov 18, 2016 #

6 AM

Running 35:23 intensity: (3:33 @1) + (9:45 @2) + (7:50 @3) + (14:15 @4) 7.12 km (4:58 / km) +76m 4:43 / km
ahr:142 max:164

Thursday Nov 17, 2016 #

5 PM

Running 1:47:26 intensity: (2:06 @1) + (52:47 @2) + (40:37 @3) + (11:56 @4) 25.0 km (4:18 / km) +128m 4:11 / km
ahr:137 max:168

Inc. 9 x 1km easy/1 km steady to keep things interesting and 4 x 5 lamppost sprint's on the bridge
7 PM

Strength and Conditioning 5:00 [1]

Wednesday Nov 16, 2016 #

5 PM

Running 1:24:01 intensity: (12:35 @1) + (1:10:25 @2) + (1:01 @3) 17.53 km (4:48 / km) +50m 4:44 / km
ahr:118 max:140

Running 7:10 intensity: (1:02 @1) + (6:08 @2) 1.3 km (5:32 / km) +32m 4:56 / km
ahr:118 max:130

Tuesday Nov 15, 2016 #

4 PM

Running 5:43 [1] 1.27 km (4:30 / km) +14m 4:16 / km
ahr:72 max:72

Running 37:54 intensity: (12:30 @1) + (19:17 @2) + (4:46 @3) + (1:21 @4) 6.8 km (5:34 / km) +102m 5:11 / km
ahr:119 max:160

Running 40:22 intensity: (5:45 @1) + (5:01 @2) + (3:44 @3) + (18:49 @4) + (7:03 @5) 9.89 km (4:05 / km)
ahr:153 max:181

2 mile (3 mins), 6 x 600 (90s), (3mins) 1 mile.

Felt good tonight and the pace came without having to dig any great depths.

9.52, 1.42, 1.44, 1.43, 1.43, 1.44, 1.41, 4.50
7 PM

Running 24:03 intensity: (5:32 @1) + (17:29 @2) + (1:02 @3) 4.68 km (5:08 / km) +34m 4:58 / km
ahr:121 max:142

Monday Nov 14, 2016 #

5 PM

Running 1:20:57 [2] 16.26 km (4:59 / km) +26m 4:56 / km

Roadworks messing with the buses so this week could be faffy.

Running 6:55 [2] 1.19 km (5:48 / km) +34m 5:05 / km

Sunday Nov 13, 2016 #

9 AM

Running 1:15:19 intensity: (34:04 @1) + (24:45 @2) + (15:33 @3) + (57 @4) 12.86 km (5:51 / km) +399m 5:04 / km
ahr:119 max:161

For a bit sore yesterday evening so I decided to play it safe and not do anything intense today. It is fine now so I think it might have been due to the new shoes. Ran up Dumyat instead.
1 PM

Running 5:39 intensity: (3:30 @1) + (1:14 @2) + (55 @3) 0.87 km (6:28 / km) +34m 5:24 / km
ahr:108 max:146

Running 10:00 intensity: (2:00 @1) + (34 @2) + (6:59 @3) + (27 @4) 1.99 km (5:02 / km) +16m 4:50 / km
ahr:119 max:155

5 PM

Running 9:14 intensity: (26 @1) + (3:20 @2) + (5:28 @3) 1.57 km (5:54 / km) +43m 5:11 / km
ahr:138 max:154

Saturday Nov 12, 2016 #

11 AM

Running 6:09 intensity: (30 @1) + (5:39 @2) 1.41 km (4:21 / km)
ahr:125 max:134

1 PM

Running 44:05 intensity: (10:35 @1) + (19:13 @2) + (13:10 @3) + (1:07 @4) 8.74 km (5:03 / km) +121m 4:43 / km
ahr:126 max:163

Running race 30:27 intensity: (1:05 @1) + (36 @2) + (39 @3) + (10:47 @4) + (17:20 @5) 9.37 km (3:15 / km) +197m 2:56 / km
ahr:170 max:180

Braids XC, 1st.

Had a plan in my head but didn't let on before the start. I wanted to make it hard from the start to prepare me for Liverpool in a couple of weeks (which will be hard from the start) so once the obligatory banter start had quietened down a bit I went to the front and pushed it. I hoped I would draw some people into following me but no one seemed to want to and I pulled out a bit of a lead. From there it was a case of head down and work hard. I tried to push on in the second but I started to tire and couldn't really pick it up.

Running 13:41 intensity: (10:38 @1) + (3:03 @2) 2.27 km (6:02 / km) +22m 5:45 / km
ahr:106 max:129

Orienteering 20:02 intensity: (1:35 @1) + (12:00 @2) + (6:27 @3) 4.09 km (4:54 / km) +19m 4:48 / km
ahr:129 max:150

6 PM

Orienteering 15:00 intensity: (10:00 @2) + (5:00 @5) 3.0 km (5:00 / km)

Friday Nov 11, 2016 #

5 PM

Running 1:19:56 intensity: (4:07 @1) + (1:15:17 @2) + (32 @3) 16.73 km (4:47 / km) +87m 4:39 / km
ahr:121 max:141

Running 3:35 intensity: (31 @1) + (55 @2) + (2:09 @3) 0.61 km (5:55 / km) +23m 4:59 / km
ahr:133 max:153

Thursday Nov 10, 2016 #

5 PM

Running 1:34:55 [2] 20.29 km (4:41 / km) +155m 4:30 / km

The Dundee circular with Jonny

Wednesday Nov 9, 2016 #

5 PM

Running 1:33:39 intensity: (6:30 @1) + (1:27:09 @2) 18.88 km (4:58 / km) +103m 4:50 / km
ahr:120 max:133

7 PM

Strength and Conditioning 10:00 [1]

Tuesday Nov 8, 2016 #

5 PM

Running 33:27 intensity: (12:13 @1) + (20:53 @2) + (21 @3) 6.25 km (5:21 / km) +101m 4:57 / km
ahr:115 max:136

Running 46:07 intensity: (10:10 @1) + (6:41 @2) + (8:59 @3) + (20:17 @4) 8.75 km (5:16 / km)
ahr:139 max:172

Very relaxed session. Just to turn the legs a bit faster.
1mile (6 mins), 12 x 400 (60s), (2 mins) 1 mile
5.05, 74, 73, 75, 73, 72, 73, 72, 73, 72, 71, 72, 72, 5.03.
Legs feeling better after.

Running 14:20 intensity: (4:40 @1) + (9:07 @2) + (33 @3) 2.86 km (5:01 / km) +34m 4:44 / km
ahr:118 max:136

Monday Nov 7, 2016 #

5 PM

Running 1:36:44 [2] 19.61 km (4:56 / km) +122m 4:47 / km

Sunday Nov 6, 2016 #

8 AM

Running 27:50 intensity: (9:37 @1) + (13:11 @2) + (4:46 @3) + (14 @4) + (2 @5) 5.34 km (5:13 / km) +5m 5:11 / km
ahr:118 max:179

Running race 29:32 intensity: (11 @1) + (54 @2) + (2:03 @3) + (14:48 @4) + (11:36 @5) 10.0 km (2:57 / km) +37m 2:54 / km
ahr:169 max:184

Leeds Abbey Dash 10km

Huge pb, chuffed.

So with Anwen being ill I wasn't sure whether I'd make it down but after getting her home and settled she told me I might as well go. I knew I was in good shape and it was a good opportunity to run in a Welsh Athletics vest but still felt a bit bad for leaving.

Was cool getting a name on my number and warming up checking out some good runners. I planned to run controlled for 5km, aiming for around 30.20 pace and then see from there. Windy and cold on the warm up but I rightly figured you wouldn't notice it too much when running - it also had the advantage of being a headwind on the way out, so would give a nice boost on the return.

Did my best not to fall in a manic start as a huge group formed in the first km. We went through that k a bit fast, 3.05 on my watch but a fair bit quicker as I started it early but I was feeling good and the big group made it easy to shelter from the wind. Turned around at 5km ahead of schedule but still feeling comfortable. There were still about 25 runners the leading pack at this point but that was soon to change.

Just after the turn the leaders took off. I was immediately dropped but feeling strong and so I started to work through some of the others dropping back. I ran this km in 2.48 and the next in 2.50. The rest of the race I did my best to work through as people dropped off the lead pack.



I thought I could nip under 30 but was surprised to be able to run so well in the 2nd 5km to smash my PB. I think I've earn't a couple of doughnuts today.

2.58, 3.02, 2.58, 3.04, 3.00, 2.48, 2.50, 2.53, 2.55, 2.54
15.02, 14.30 (or something like that)
Results


Yeah I look knackered..
C • Awesome 13

Running 36:48 intensity: (32:48 @1) + (4:00 @2) 6.62 km (5:33 / km) +2m 5:33 / km
ahr:111 max:117

4 PM

Note

Enjoying a novel about collegiate distance running on the train - Once a runner by John L. Parker. I'm only halfway through but I'd recommend.
C • Classic. 5

Saturday Nov 5, 2016 #

9 AM

Running 42:58 intensity: (3:04 @1) + (25:29 @2) + (4:32 @3) + (9:28 @4) + (25 @5) 9.53 km (4:30 / km) +39m 4:25 / km
ahr:136 max:182

Still tapering - though I don't know if I will run in Leeds tomorrow..
4 PM

Note

Anwen out of hospital (minus an appendix) and settled at home - I am on the train to Leeds.

Friday Nov 4, 2016 #

7 AM

Running 31:03 intensity: (6:41 @1) + (7:24 @2) + (5:08 @3) + (11:50 @4) 6.24 km (4:59 / km) +67m 4:43 / km
ahr:137 max:160

Thursday Nov 3, 2016 #

5 PM

Running 1:24:18 intensity: (7:46 @1) + (1:07:52 @2) + (7:15 @3) + (1:25 @4) 17.37 km (4:51 / km) +104m 4:43 / km
ahr:122 max:163

Inc. 8 x 5 lamp posts on/5 off

Wednesday Nov 2, 2016 #

6 AM

Running 44:33 intensity: (22:51 @1) + (18:12 @2) + (3:30 @3) 7.84 km (5:41 / km) +205m 5:02 / km
ahr:113 max:153

Morning running is tedious.
C • Best time to metabolise body fat ;-) 2
5 PM

Running 50:09 [2] 10.46 km (4:48 / km) +50m 4:41 / km

Tuesday Nov 1, 2016 #

5 PM

Running 31:46 intensity: (13:00 @1) + (14:38 @2) + (3:18 @3) + (50 @4) 6.0 km (5:17 / km) +63m 5:02 / km
ahr:117 max:159

Running 41:07 intensity: (7:48 @1) + (4:36 @2) + (5:20 @3) + (20:27 @4) + (2:56 @5) 9.27 km (4:26 / km)
ahr:147 max:182

2k (2mins), 4 x 400 (60s)(2mins), 1200 (2mins), 4 x 400 (60s)(2mins), 2k

Aim to keep the 2km and 400s controlled, work hard on the 1200 and then go back to the same pace as before with a bit of tiredness in the legs. Felt great and mostly like I was holding back which is a good sign. Part of that might have been that I treated myself to flats in preparation for the weekend.

6.11, 70, 71, 71, 69, 3.27, 70, 70, 69, 70, 6.04

Running 19:53 intensity: (6:17 @1) + (13:36 @2) 3.97 km (5:00 / km) +32m 4:49 / km
ahr:117 max:134

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