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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Kris

In the 31 days ending Aug 31, 2014:

activity # timemileskm+mload
  Running36 20:21:06 127.87 205.78 2625281.9
  Orienteering19 11:28:18 69.1(9:58) 111.2(6:11) 1634296.0
  Total43 31:49:24 196.96 316.98 4259577.9
  [1-5]43 31:48:01

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Sunday Aug 31, 2014 #

Running 1:35:00 [2] 17.1 km (5:33 / km) +50m 5:29 / km

Saturday Aug 30, 2014 #

10 AM

Running 27:54 [2] 4.4 km (6:20 / km) +8m 6:17 / km

Running 15:06 [5] 3.56 km (4:14 / km) +17m 4:08 / km

Orienteering 15:14 [2] 1.09 km (14:02 / km) +2m 13:54 / km

1 PM

Running 21:06 [2] 3.02 km (7:00 / km) +11m 6:52 / km

Running 17:11 [5] 4.07 km (4:14 / km) +38m 4:02 / km

Running 10:46 [1] 1.54 km (6:59 / km) +7m 6:50 / km

Friday Aug 29, 2014 #

4 PM

Running 56:08 [2] 10.35 km (5:25 / km) +181m 4:59 / km

Thursday Aug 28, 2014 #

6 PM

Running 59:53 [2] 12.04 km (4:58 / km) +218m 4:34 / km

Wednesday Aug 27, 2014 #

5 PM

Running 14:46 intensity: (2 @0) + (58 @1) + (13:00 @2) + (46 @3) 2.68 km (5:31 / km) +19m 5:20 / km
ahr:123 max:141

Orienteering 40:58 intensity: (21 @1) + (5:10 @2) + (31:09 @3) + (4:18 @4) 7.1 km (5:46 / km) +35m 5:38 / km
ahr:145 max:162

Running 13:30 intensity: (32 @1) + (12:10 @2) + (48 @3) 2.54 km (5:20 / km) +21m 5:07 / km
ahr:126 max:143

Monday Aug 25, 2014 #

9 AM

Running 53:27 [2] 8.35 km (6:24 / km) +111m 6:00 / km

Sunday Aug 24, 2014 #

9 AM

Running 18:54 [2] 3.14 km (6:01 / km) +93m 5:15 / km

Orienteering 1:01:19 [3] 7.96 km (7:42 / km) +137m 7:06 / km

Saturday Aug 23, 2014 #

9 AM

Running 22:22 [2] 3.0 km (7:27 / km) +53m 6:51 / km

Orienteering 14:59 [5] 4.04 km (3:42 / km) +47m 3:30 / km

Running 9:23 [2] 1.45 km (6:29 / km) +21m 6:03 / km

Friday Aug 22, 2014 #

10 AM

Running 24:24 [2] 3.8 km (6:26 / km) +18m 6:17 / km

4 PM

Running 14:12 intensity: (1 @0) + (5:30 @1) + (7:09 @2) + (1:32 @3) 2.0 km (7:05 / km) +95m 5:44 / km
ahr:118 max:139

Orienteering 43:20 intensity: (23 @1) + (17 @2) + (14:23 @3) + (28:17 @4) 6.53 km (6:38 / km) +51m 6:23 / km
ahr:156 max:171

Thursday Aug 21, 2014 #

10 AM

Orienteering 40:00 [2] 4.52 km (8:51 / km) +127m 7:45 / km

Wednesday Aug 20, 2014 #

9 AM

Running 14:17 intensity: (12 @0) + (5:02 @1) + (4:01 @2) + (3:33 @3) + (1:29 @4) 2.05 km (6:58 / km) +39m 6:22 / km
ahr:123 max:164

Orienteering 31:24 intensity: (3 @0) + (21 @1) + (2:57 @2) + (15:54 @3) + (12:09 @4) 4.24 km (7:24 / km) +98m 6:38 / km
ahr:148 max:164

Running 10:47 intensity: (1 @0) + (1:35 @1) + (8:45 @2) + (26 @3) 1.71 km (6:19 / km) +21m 5:57 / km
ahr:121 max:148

Orienteering 34:10 intensity: (1 @0) + (16 @1) + (1:03 @2) + (13:14 @3) + (19:36 @4) 4.46 km (7:40 / km) +120m 6:45 / km
ahr:155 max:169

Running 4:26 intensity: (43 @1) + (3:02 @2) + (41 @3) 0.44 km (9:58 / km) +11m 8:52 / km
ahr:123 max:140

Tuesday Aug 19, 2014 #

10 AM

Orienteering 1:00:07 intensity: (7 @0) + (1:11 @1) + (24:44 @2) + (33:10 @3) + (55 @4) 8.04 km (7:28 / km) +108m 7:00 / km
ahr:136 max:160

5 PM

Running 15:13 intensity: (4:03 @1) + (9:04 @2) + (2:04 @3) + (2 @4) 1.93 km (7:53 / km) +31m 7:18 / km
ahr:122 max:155

Running race 26:35 intensity: (7 @1) + (6 @2) + (6 @3) + (18:34 @4) + (7:42 @5) 7.03 km (3:47 / km) +88m 3:34 / km
ahr:172 max:179

Running 17:24 intensity: (3:16 @1) + (13:36 @2) + (32 @3) 2.51 km (6:56 / km) +29m 6:34 / km
ahr:121 max:138

Monday Aug 18, 2014 #

10 AM

Orienteering 1:05:14 intensity: (12 @0) + (12:28 @1) + (41:53 @2) + (8:37 @3) + (1:50 @4) + (14 @5) 7.97 km (8:11 / km) +68m 7:51 / km
ahr:124 max:176

5 PM

Running 31:28 [2] 4.32 km (7:17 / km) +20m 7:07 / km

Saturday Aug 16, 2014 #

8 AM

Running 20:03 [2] 2.52 km (7:57 / km) +36m 7:25 / km

9 AM

Orienteering 31:00 [4] 7.0 km (4:26 / km) +100m 4:08 / km

Running 19:44 [2] 3.13 km (6:18 / km) +69m 5:40 / km

Friday Aug 15, 2014 #

10 AM

Running 23:54 [2] 3.06 km (7:49 / km) +26m 7:30 / km

11 AM

Orienteering 36:00 [4] 7.0 km (5:09 / km) +100m 4:48 / km

Running 2:26 [2] 0.23 km (10:29 / km) +1m 10:16 / km

3 PM

Running 6:54 [2] 1.23 km (5:38 / km)

Thursday Aug 14, 2014 #

7 AM

Running 11:35 [1] 1.86 km (6:14 / km) +28m 5:47 / km

3 PM

Running 17:00 [2] 2.53 km (6:43 / km) +16m 6:31 / km

Orienteering 15:01 [5] 3.0 km (5:00 / km) +120m 4:10 / km

Running 19:41 [2] 2.27 km (8:41 / km) +38m 8:00 / km

Wednesday Aug 13, 2014 #

11 AM

Running 29:55 intensity: (10 @0) + (23:15 @1) + (6:30 @2) 4.72 km (6:20 / km) +41m 6:04 / km
ahr:110 max:125

Tuesday Aug 12, 2014 #

8 AM

Running 10:05 [1] 1.27 km (7:57 / km) +15m 7:30 / km

3 PM

Running 21:23 intensity: (1 @0) + (11:25 @1) + (8:44 @2) + (1:13 @3) 2.74 km (7:49 / km) +1m 7:48 / km
ahr:113 max:147

Orienteering 12:58 intensity: (1 @0) + (22 @1) + (9 @2) + (9 @3) + (1:08 @4) + (11:09 @5) 3.87 km (3:21 / km) +27m 3:14 / km
ahr:175 max:185

Sprint relay.

Pushed hard at the start and was gaining ground on the russian (6th) who started 30 seconds ahead. Caught him and was feeling confident but he had a short gaffle just before we got back to the town and gained around 8 seconds. Easy last loop so I tried a couple of different routes to try to catch him but to no avail and he got away in me doing so. Maybe I should have gone the same ways and hoped for a mistake/applied the pressure but it would have been a lot to catch on the last loop.

Solid performances by everyone. Satisfied with the result.

Running 14:13 intensity: (6:55 @1) + (7:18 @2) 2.13 km (6:41 / km) +14m 6:28 / km
ahr:114 max:127

Monday Aug 11, 2014 #

12 PM

Running 9:46 intensity: (4 @0) + (2:24 @1) + (4:24 @2) + (2:54 @3) 2.06 km (4:45 / km) +17m 4:34 / km
ahr:124 max:142

Orienteering 15:50 intensity: (10:17 @3) + (5:29 @4) + (4 @5) 3.71 km (4:16 / km) +53m 3:59 / km
ahr:153 max:175

Model

Running 5:38 intensity: (1 @0) + (42 @1) + (2:23 @2) + (2:06 @3) + (26 @4) 0.75 km (7:29 / km)
ahr:133 max:159

Sunday Aug 10, 2014 #

7 PM

Running 39:20 intensity: (4 @0) + (56 @1) + (18:37 @2) + (19:43 @3) 8.2 km (4:48 / km) +48m 4:40 / km
ahr:133 max:152

Saturday Aug 9, 2014 #

11 AM

Running 33:20 [2] 5.57 km (5:59 / km) +81m 5:35 / km

Friday Aug 8, 2014 #

5 PM

Running 56:00 [2] 10.0 km (5:36 / km) +200m 5:05 / km

Thursday Aug 7, 2014 #

6 PM

Running 59:21 [3] 11.2 km (5:18 / km) +206m 4:51 / km

Wednesday Aug 6, 2014 #

3 PM

Running 18:14 intensity: (5:30 @1) + (12:25 @2) + (19 @3) 3.49 km (5:13 / km) +11m 5:09 / km
ahr:118 max:143

Orienteering 15:47 intensity: (10 @1) + (23 @2) + (2:23 @3) + (12:51 @4) 3.26 km (4:51 / km) +112m 4:08 / km
ahr:158 max:168

Running 5:13 intensity: (1 @0) + (2:00 @1) + (2:50 @2) + (22 @3) 0.82 km (6:23 / km) +18m 5:45 / km
ahr:118 max:141

Orienteering 14:14 intensity: (46 @1) + (2:34 @2) + (3:01 @3) + (7:53 @4) 2.55 km (5:35 / km) +39m 5:11 / km
ahr:149 max:171

Running 29:08 intensity: (1:33 @1) + (21:40 @2) + (5:55 @3) 4.73 km (6:09 / km) +138m 5:22 / km
ahr:127 max:144

Tuesday Aug 5, 2014 #

5 PM

Running 1:10:44 intensity: (22:23 @1) + (46:33 @2) + (1:48 @3) 12.83 km (5:31 / km) +232m 5:03 / km
ahr:119 max:139

Better

Monday Aug 4, 2014 #

7 PM

Running 54:42 intensity: (5 @0) + (15:41 @1) + (36:28 @2) + (2:28 @3) 9.06 km (6:02 / km) +176m 5:30 / km
ahr:119 max:140

Tired from the weekend.

Sunday Aug 3, 2014 #

8 AM

Running 12:41 intensity: (1 @0) + (12:40 @2) 1.75 km (7:14 / km) +8m 7:04 / km
ahr:105 max:130

11 AM

Orienteering 56:30 [4] 10.0 km (5:39 / km) +200m 5:08 / km

Esi-jukola relay.

First leg, felt very hot. Ran OK, only starting to lead for bits in the second half. One small mistake on control three and a couple of people got away with a short gaffle in the beginning but pleased with my run. 5th +1.55 to Topi Anjala and +~30 to anyone else.
12 PM

Running 4:00 [1]

Saturday Aug 2, 2014 #

9 AM

Orienteering 19:48 intensity: (2:59 @1) + (4:42 @2) + (7:58 @3) + (4:09 @4) 3.53 km (5:37 / km) +20m 5:28 / km
ahr:137 max:169

Gentle morning sprint training. Feeling ok.
3 PM

Running 15:13 intensity: (10:00 @2) + (5:13 @4) 2.32 km (6:33 / km)

4 PM

Orienteering race 15:20 [5] 4.0 km (3:50 / km)

Huippaliga sprint.

Pretty crap performance from me. Partly tied from the traveling yesterday, partly very hot and partly not quite on it.

Missed number 1, small rock on a hill, +15s. Then number two I picked the right route but didn't check the description so went for inside corner +23s. 38s behind the fastest after two controls! Also missed 6 by around 20s (hadn't planned it so I faffed and then picked the wrong route) and picked a stupid route to 9 (~15s).

Apart from that I was running well. That was what this weekend was for though, get back into the racing mindset. I had the speed of the winners when I was not making mistakes.

13th, +49s.
5 PM

Running 16:41 [2] 2.3 km (7:16 / km) +5m 7:11 / km

Friday Aug 1, 2014 #

3 PM

Orienteering 49:05 intensity: (16 @0) + (47 @1) + (11:02 @2) + (29:06 @3) + (7:54 @4) 7.34 km (6:41 / km) +70m 6:23 / km
ahr:143 max:162

Left the house at 11.30 last night and arrived at the training at 5.00 in the afternoon. Slept on a bus and a plane. Not the best of preparation.

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