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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Kris

In the 31 days ending Mar 31, 2015:

activity # timemileskm+mload
  Running46 37:23:30 274.0(8:11) 440.96(5:05) 5056553.6
  Orienteering13 5:46:07 36.01(9:37) 57.95(5:58) 1159145.1
  Strength and Conditioning1 14:431.6
  Total47 43:24:20 310.01 498.92 6215700.3
  [1-5]47 43:20:47

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Tuesday Mar 31, 2015 #

6 PM

Running 51:00 intensity: (21:00 @2) + (20:00 @3) + (10:00 @5) 10.58 km (4:49 / km) +47m 4:43 / km

Half session, ridiculously windy.

Monday Mar 30, 2015 #

5 PM

Running 59:39 [2] 13.87 km (4:18 / km) +42m 4:14 / km

Feeling good tonight.

Sunday Mar 29, 2015 #

9 AM

Running 7:18 intensity: (32 @1) + (19 @2) + (48 @3) + (4:43 @4) + (56 @5) 1.12 km (6:32 / km) +47m 5:24 / km
ahr:157 max:187

Running 11:04 intensity: (1:02 @0) + (8:27 @1) + (1:35 @2) 0.57 km (19:27 / km) +20m 16:33 / km
ahr:94 max:132

Orienteering 34:22 intensity: (2 @0) + (20 @1) + (35 @2) + (7:23 @3) + (25:17 @4) + (45 @5) 5.02 km (6:51 / km) +176m 5:50 / km
ahr:158 max:181

Couple of misses but mostly running ok.

Running 5:26 intensity: (1:48 @1) + (3:14 @2) + (24 @3) 0.8 km (6:50 / km) +35m 5:36 / km
ahr:121 max:137

1 PM

Running 5:01 intensity: (27 @1) + (3:59 @2) + (35 @3) 0.37 km (13:29 / km) +56m 7:42 / km
ahr:126 max:136

Orienteering 15:27 intensity: (3:50 @1) + (4:55 @2) + (6:02 @3) + (40 @4) 1.69 km (9:07 / km) +55m 7:51 / km
ahr:130 max:159

Cold and not concentrating.

Saturday Mar 28, 2015 #

9 AM

Running 19:23 intensity: (34 @0) + (2:55 @1) + (5:42 @2) + (6:59 @3) + (3:13 @4) 2.99 km (6:28 / km) +123m 5:22 / km
ahr:133 max:173

Orienteering 46:22 intensity: (4:45 @1) + (2:46 @2) + (7:51 @3) + (29:34 @4) + (1:26 @5) 5.0 km (9:16 / km) +356m 6:50 / km
ahr:155 max:181

Running 8:11 intensity: (2:15 @1) + (5:11 @2) + (45 @3) 1.04 km (7:54 / km) +22m 7:08 / km
ahr:123 max:141

3 PM

Running 7:09 intensity: (10 @0) + (1:48 @1) + (2:00 @2) + (2:40 @3) + (31 @4) 0.95 km (7:33 / km) +37m 6:19 / km
ahr:126 max:165

Orienteering 59:12 intensity: (1:26 @1) + (46:59 @2) + (8:50 @3) + (1:57 @4) 7.0 km (8:27 / km) +200m 7:24 / km
ahr:139 max:162

Friday Mar 27, 2015 #

1 PM

Running 1:00:59 [2] 12.23 km (4:59 / km) +202m 4:36 / km

Thursday Mar 26, 2015 #

3 PM

Running 1:35:51 [2] 17.72 km (5:25 / km) +359m 4:55 / km

Wednesday Mar 25, 2015 #

4 PM

Running 57:33 [2] 13.01 km (4:25 / km) +90m 4:17 / km

Tuesday Mar 24, 2015 #

6 PM

Running 1:23:09 intensity: (18:00 @1) + (16:56 @2) + (11:50 @3) + (33:17 @4) + (3:06 @5) 17.24 km (4:49 / km) +90m 4:42 / km
ahr:144 max:215

20 min tempo, 10 min rest, 4 x 3 hills (jog down), 15 mins rest, 1200, 400 jog, 400.

Lost track of the time so was in a rush to get there, got stuck in no mans land a bit on the tempo but going ok. Stomach started to give issues on the hills but it was ok in the end. Felt good on the 12 and as usual swimming on the 4.
7 PM

Running 27:07 intensity: (30 @1) + (25:45 @2) + (52 @3) 5.11 km (5:18 / km) +14m 5:14 / km
ahr:123 max:137

Monday Mar 23, 2015 #

8 AM

Running 34:28 [2] 7.02 km (4:54 / km) +1m 4:54 / km

5 PM

Running 15:54 [2] 3.16 km (5:02 / km) +40m 4:44 / km

Setting out some controls for LEI training.

Running 2:47 [3] 0.62 km (4:28 / km) +11m 4:06 / km

7 PM

Running 12:41 [2] 2.62 km (4:51 / km) +3m 4:49 / km

Sunday Mar 22, 2015 #

9 AM

Running 13:01 intensity: (8:46 @1) + (3:01 @2) + (1:02 @3) + (12 @4) 1.49 km (8:43 / km) +2m 8:40 / km
ahr:101 max:140

Orienteering 17:45 intensity: (49 @1) + (1:26 @2) + (6:59 @3) + (7:48 @4) + (43 @5) 4.43 km (4:01 / km)
ahr:144 max:164

10 AM

Running 9:56 intensity: (49 @1) + (8:02 @2) + (55 @3) + (10 @4) 1.98 km (5:01 / km) +2m 5:00 / km
ahr:122 max:146

Orienteering 3:36 intensity: (13 @1) + (4 @2) + (12 @3) + (2:50 @4) + (17 @5) 0.95 km (3:47 / km) +7m 3:39 / km
ahr:151 max:171

Orienteering 10:46 intensity: (4:21 @1) + (2:02 @2) + (3:01 @3) + (10 @4) + (1:12 @5) 1.84 km (5:51 / km) +4m 5:47 / km
ahr:111 max:160

Running 2:47 intensity: (31 @1) + (1:20 @2) + (56 @3) 0.52 km (5:22 / km)
ahr:128 max:147

2 PM

Running 14:32 intensity: (5:55 @1) + (2:49 @2) + (3:39 @3) + (32 @4) + (1:37 @5) 1.95 km (7:27 / km) +3m 7:23 / km
ahr:111 max:166

Orienteering 10:27 intensity: (14 @1) + (8 @2) + (29 @3) + (9:31 @4) + (5 @5) 2.7 km (3:52 / km) +1m 3:52 / km
ahr:162 max:174

Running 11:43 intensity: (3:32 @1) + (8:11 @2) 1.93 km (6:05 / km) +7m 5:58 / km
ahr:116 max:129

Saturday Mar 21, 2015 #

10 AM

Running 26:24 intensity: (12:31 @1) + (5:30 @2) + (6:25 @3) + (1:58 @4) 2.8 km (9:27 / km) +1m 9:26 / km
ahr:110 max:152

Orienteering 12:02 intensity: (19 @1) + (6 @2) + (11 @3) + (4:50 @4) + (6:36 @5) 3.4 km (3:32 / km) +1m 3:32 / km
ahr:171 max:181

Running 14:01 intensity: (5:01 @1) + (9:00 @2) 2.41 km (5:50 / km)
ahr:116 max:123

1 PM

Running 21:31 intensity: (6:33 @1) + (4:48 @2) + (6:36 @3) + (3:34 @4) 3.22 km (6:41 / km) +1m 6:40 / km
ahr:130 max:167

Orienteering 11:11 intensity: (20 @1) + (4 @2) + (7 @3) + (2:04 @4) + (8:36 @5) 3.26 km (3:26 / km) +3m 3:25 / km
ahr:174 max:187

Running 13:42 intensity: (2:34 @1) + (11:08 @2) 2.37 km (5:47 / km) +4m 5:44 / km
ahr:120 max:130

3 PM

Running 26:02 [2] 5.3 km (4:54 / km) +5m 4:53 / km

Friday Mar 20, 2015 #

9 AM

Running 59:20 [2] 11.67 km (5:05 / km) +169m 4:44 / km

6 PM

Orienteering 30:42 intensity: (49 @1) + (13:57 @2) + (15:27 @3) + (29 @4) 6.49 km (4:44 / km) +41m 4:35 / km
ahr:135 max:158

Thursday Mar 19, 2015 #

4 PM

Running 1:37:42 [2] 19.58 km (4:59 / km) +363m 4:34 / km

Wednesday Mar 18, 2015 #

7 AM

Running 30:13 [2] 5.97 km (5:04 / km) +38m 4:55 / km

4 PM

Running 52:17 [2] 11.63 km (4:30 / km) +92m 4:19 / km

Tuesday Mar 17, 2015 #

11 AM

Running 30:49 [2] 6.6 km (4:40 / km) +44m 4:31 / km

6 PM

Running 10:30 intensity: (2:43 @1) + (49 @2) + (19 @3) + (6:35 @4) + (4 @5) 1.79 km (5:51 / km) +7m 5:44 / km
ahr:144 max:175

Running 1:00:58 intensity: (9:42 @1) + (17:14 @2) + (9:25 @3) + (19:16 @4) + (5:21 @5) 12.2 km (5:00 / km) +78m 4:51 / km
ahr:142 max:182

2k (5.50), 10 mins to get to bottom of hills, 4 x 3 hills jog down recovery, 15 minutes back to track, 2 x 1km (2.53, 2.47), 400 jog between ks. Feeling a bit flat tonight but maybe that was because others running well and pushing the pace. I can't remember ever running a track k faster than 2.50.
7 PM

Running 18:36 intensity: (30 @1) + (16:39 @2) + (1:27 @3) 3.58 km (5:12 / km) +2m 5:11 / km
ahr:126 max:148

Monday Mar 16, 2015 #

Note
(rest day)

A lot of travelling

Sunday Mar 15, 2015 #

11 AM

Running 10:47 intensity: (1:27 @0) + (4:48 @1) + (21 @2) + (1:04 @3) + (2:28 @4) + (39 @5) 1.27 km (8:27 / km) +160m 5:12 / km
ahr:116 max:195

Orienteering 50:36 intensity: (56 @1) + (6:52 @2) + (38:52 @3) + (3:56 @4) 4.83 km (10:28 / km) +300m 8:00 / km
ahr:143 max:162

Running 1:06:13 intensity: (3:14 @1) + (34:25 @2) + (28:34 @3) 10.52 km (6:18 / km) +433m 5:13 / km
ahr:131 max:154

Trossachs orienteering followed by an attempt at Ben Venue after I got bored of trees. Disappointed not to make it to the top but didn't want to hold anyone up so thought it best to turn around. Nice day for it.

Saturday Mar 14, 2015 #

10 AM

Running 1:06:01 intensity: (3:28 @1) + (43:09 @2) + (13:18 @3) + (6:06 @4) 12.63 km (5:14 / km) +179m 4:53 / km
ahr:130 max:170

Friday Mar 13, 2015 #

6 PM

Running 51:42 intensity: (23:02 @1) + (22:31 @2) + (2:28 @3) + (3:17 @4) + (24 @5) 10.31 km (5:01 / km) +147m 4:41 / km
ahr:118 max:164

Thursday Mar 12, 2015 #

5 PM

Running 1:28:00 [2] 18.6 km (4:44 / km) +90m 4:37 / km

Wednesday Mar 11, 2015 #

4 PM

Running 1:23:53 intensity: (30:00 @2) + (53:53 @3) 18.79 km (4:28 / km) +234m 4:12 / km

Bit faster than I might have liked as my legs were sore after yesterday.

Tuesday Mar 10, 2015 #

10 AM

Running 27:35 [2] 6.18 km (4:28 / km) +38m 4:20 / km

6 PM

Running 11:32 [2] 2.2 km (5:14 / km) +10m 5:07 / km

Running 1:12:30 intensity: (15:00 @2) + (20:00 @3) + (20:00 @4) + (17:30 @5) 15.19 km (4:46 / km) +84m 4:39 / km

20 mins tempo (6.2km), 10 mins, 4 sets of three different hills (jog down), 15 mins, 1200 (400 jog) 400. Feeling good tonight. Still left for dust on the 400 though.
7 PM

Running 16:27 [2] 3.11 km (5:17 / km) +16m 5:09 / km

Sunday Mar 8, 2015 #

11 AM

Running 1:54:12 [2] 22.61 km (5:03 / km) +371m 4:40 / km

Saturday Mar 7, 2015 #

10 AM

Running 16:18 [2] 2.8 km (5:49 / km) +2m 5:48 / km

Orienteering 17:22 [4] 4.66 km (3:44 / km) +6m 3:42 / km

Oxford city race followed by sprintervals. Good days work.
C • Sprintervals 2

Running 21:19 [2] 3.87 km (5:31 / km) +6m 5:28 / km

12 PM

Running 9:03 [2] 1.63 km (5:33 / km) +6m 5:27 / km

Orienteering 5:49 [4] 1.34 km (4:20 / km)

Running 2:00 [2] 0.36 km (5:31 / km)

Orienteering 4:52 [4] 1.38 km (3:32 / km) +2m 3:30 / km

Running 9:48 [2] 1.76 km (5:34 / km) +4m 5:30 / km

Orienteering 4:01 [3] 0.9 km (4:29 / km) +1m 4:27 / km

Orienteering 2:49 [3] 0.69 km (4:04 / km)

Running 3:58 [2] 0.85 km (4:41 / km)

Orienteering 5:19 [4] 1.39 km (3:50 / km) +2m 3:49 / km

Running 1:47 [2] 0.3 km (5:57 / km) +1m 5:51 / km

Orienteering 3:27 [5] 0.97 km (3:34 / km) +4m 3:30 / km

Running 10:05 [2] 1.71 km (5:55 / km) +19m 5:36 / km


Course 2 - Splits

Friday Mar 6, 2015 #

1 PM

Running 24:58 intensity: (49 @1) + (21:47 @2) + (2:22 @3) 5.5 km (4:32 / km) +50m 4:21 / km
ahr:129 max:137

Strength and Conditioning 14:43 intensity: (4 @0) + (12:56 @1) + (1:43 @2)
ahr:102 max:130

5 PM

Running 52:44 [2] 10.33 km (5:06 / km) +142m 4:46 / km

Thursday Mar 5, 2015 #

5 PM

Running 1:20:45 intensity: (14 @0) + (2:27 @1) + (1:02:57 @2) + (6:54 @3) + (6:51 @4) + (1:22 @5) 17.92 km (4:30 / km) +76m 4:25 / km
ahr:130 max:194

Wednesday Mar 4, 2015 #

3 PM

Running 1:30:09 intensity: (20:57 @1) + (1:03:02 @2) + (5:45 @3) + (10 @4) + (15 @5) 17.1 km (5:16 / km) +353m 4:47 / km
ahr:121 max:158

Tuesday Mar 3, 2015 #

6 PM

Running 7:52 [2] 1.61 km (4:53 / km)

Running 48:30 intensity: (28:30 @2) + (20:00 @5) 12.07 km (4:01 / km) +73m 3:54 / km

2km on the track, 10 mins, 4 sets of three different hills of ~50, 35, 25 (jog down), then 15 mins to get back to the track before 2 x 800 (400 jog)
7 PM

Running 13:18 [2] 2.43 km (5:29 / km) +25m 5:13 / km

Monday Mar 2, 2015 #

6 PM

Running 37:43 [2] 8.05 km (4:41 / km)

Running 14:57 [2] 2.86 km (5:13 / km) +23m 5:01 / km

Sunday Mar 1, 2015 #

12 PM

Running 1:50:40 intensity: (5:24 @1) + (53:50 @2) + (47:57 @3) + (3:29 @4) 20.42 km (5:25 / km) +457m 4:52 / km
ahr:133 max:158

Long but easy out to the headstone with Will, Tobin and Matt (for 20 minutes)

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