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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Kris

In the 31 days ending Jul 31, 2019:

activity # timemileskm+mload
  Running43 41:16:54 330.01(7:30) 531.1(4:40) 4941543.1
  Strength and Conditioning4 20:002.0
  Total47 41:36:54 330.01 531.1 4941545.1

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Wednesday Jul 31, 2019 #

5 PM

Running 1:30:00 intensity: (4:00 @1) + (1:19:54 @2) + (6:06 @3) 21.16 km (4:15 / km) +38m 4:13 / km
ahr:126 max:139 shoes: Grey Dyna

7 PM

Strength and Conditioning 5:00 [1]

Tuesday Jul 30, 2019 #

12 PM

Running 33:09 intensity: (7:05 @1) + (26:04 @2) 6.83 km (4:51 / km) +42m 4:42 / km
ahr:118 max:132 shoes: White Hawk

Easy from work
5 PM

Running 21:22 intensity: (7:26 @1) + (13:13 @2) + (43 @3) 3.57 km (5:59 / km) +7m 5:56 / km
ahr:116 max:139 shoes: White Hawk

Running 50:00 intensity: (11:54 @1) + (4:00 @2) + (5:49 @3) + (19:50 @4) + (8:27 @5) 10.21 km (4:54 / km) +28m 4:50 / km
ahr:145 max:181 shoes: White Hawk

Since the tracks in Dundee and St Andrews are both closed, I decided to go across to Edinburgh to see if that might work for a few weeks. Drive across was grim and about 15 minutes longer than it should have been because of the traffic, but the session was good and there was a good group to run with.

10 min tempo (5 mins),
5 x [800 (1 min), 400 (3 mins)]
2.17, 64
2.14, 63
2.12, 62
2.12, 63
2.12, 61
C • Track 5

Running 14:54 intensity: (57 @1) + (11:09 @2) + (2:48 @3) 3.03 km (4:55 / km) +9m 4:51 / km
ahr:130 max:138 shoes: White Hawk

Monday Jul 29, 2019 #

7 AM

Running 39:35 intensity: (7:01 @1) + (30:03 @2) + (2:31 @3) 8.8 km (4:30 / km) +100m 4:16 / km
ahr:121 max:141 shoes: Grey Hawk

I expected the two day DOMS to hit me but I felt good this morning. I have three more track 5 k's in the diary this year and the last of those - Morton Games in Dublin in just over three weeks - will be my best chance at another quick time. My focus until then will be on getting some decent track sessions in and making sure I'm rehabbing my calves/Achilles.
5 PM

Running 47:59 intensity: (14:02 @1) + (33:55 @2) + (2 @3) 10.2 km (4:42 / km) +72m 4:33 / km
ahr:118 max:132 shoes: Grey Cumulus

Easy after work. Very surprised how sprightly I am feeling today.
7 PM

Strength and Conditioning 5:00 [1]

Sunday Jul 28, 2019 #

2 PM

Running 1:10:56 intensity: (44:23 @1) + (24:04 @2) + (2:29 @3) 10.66 km (6:39 / km) +441m 5:31 / km
ahr:110 max:147

Run with Anwen up Dumyat on the way home. Legs actually feeling ok and I'm very happy that my left calf, which was not in a good way last night, has settled down very well - I didn't feel it once doing this.

Saturday Jul 27, 2019 #

7 PM

Running 29:42 intensity: (9:21 @1) + (12:12 @2) + (8:09 @3) 5.19 km (5:44 / km) +44m 5:30 / km
ahr:121 max:153 shoes: Grey Hawk

Running race 14:00 intensity: (10 @1) + (8 @2) + (14 @3) + (30 @4) + (12:58 @5) 5.0 km (2:48 / km)
ahr:180 max:189 shoes: Adidas Spikes

5000m track challenge in Nottingham - 4th - 14:00.87.

Lower calves have been quite tight the last couple of weeks - one of the reasons the taper this week was a big one - I probably need to be more disciplined with the rehab type stuff to manage them properly but they felt good enough going into the race.

For the first 3km I sat in behind Jonny Hopkins - he was just behind the pacers. I felt ok but probably working a bit harder than I'd have liked. The pacer dropped out at 3km (8:20) and Jonny took the next lap. I came through to do a lap but was struggling a bit. We slowed up a bit between 3km and 4km and then the other guys picked it up with 1km to go. I dropped off a bit here, the leading 4 pulling away. I rallied a bit with a lap to go, but couldn't quite get under 14. About where I thought I'd be, would have liked to duck under 14 but not quite enough today. Hopefully I can build on this with a few weeks of decent sessions and a few more races.

2.48, 2.46, 2.47, 2.54, 2.45 - that 4th km is always a tricky one.

Left upper calf seized up after the race and was quite sore but hopefully will recover quickly enough..
C • Awesome! 2

Running 19:47 intensity: (2:05 @1) + (17:20 @2) + (22 @3) 3.76 km (5:16 / km) +85m 4:44 / km
ahr:123 max:137 shoes: Grey Hawk

Friday Jul 26, 2019 #

12 PM

Running 38:20 intensity: (9:35 @1) + (27:22 @2) + (1:23 @3) 8.1 km (4:44 / km) +50m 4:35 / km
ahr:120 max:141 shoes: Grey Hawk

Wednesday Jul 24, 2019 #

5 PM

Running 38:00 intensity: (6:47 @1) + (25:13 @2) + (4:58 @3) + (1:02 @4) 8.35 km (4:33 / km) +65m 4:23 / km
ahr:123 max:159 shoes: Grey Cumulus

Feeling a bit meh, probably the weather and the taper combined. Since this will be my only 'proper' taper of the summer I decided to go all in and take it very easy - just a short jog and 6 x 30 s strides today.

Tuesday Jul 23, 2019 #

5 PM

Running 55:58 intensity: (1:39 @1) + (51:52 @2) + (2:27 @3) 12.58 km (4:27 / km) +50m 4:22 / km
ahr:127 max:138 shoes: White Hawk

Monday Jul 22, 2019 #

12 PM

Running 38:22 intensity: (14:26 @1) + (23:56 @2) 8.02 km (4:47 / km) +49m 4:38 / km
ahr:115 max:132 shoes: Grey Dyna

Easy week - fast 5000 m on Saturday.
C • Nottingham or MK? 6
C • Art 1

Sunday Jul 21, 2019 #

9 AM

Running 2:07:31 intensity: (6:15 @1) + (48:47 @2) + (1:12:29 @3) 30.22 km (4:13 / km) +189m 4:05 / km
ahr:134 max:151 shoes: Grey Hawk

Lap of Tentsmuir and then home. Hungry and tired by the end.

Saturday Jul 20, 2019 #

11 AM

Running 26:39 intensity: (18:42 @1) + (7:46 @2) + (11 @3) 4.55 km (5:52 / km) +31m 5:40 / km
ahr:106 max:137 shoes: Blue Tarta

Running 19:41 intensity: (3:37 @1) + (2:08 @2) + (3:10 @3) + (8:56 @4) + (1:50 @5) 4.18 km (4:43 / km) +33m 4:32 / km
ahr:149 max:178 shoes: Blue Tarta

Legs not feeling great today, lower calves particularly tight so I only did a short season. Still, this felt hard enough..

2 x 1 km (3 mins), 4 x 1 min (1 min).
2.47, 2.42
Pace: 2.44, 2.39, 2.43, 2.39

On the cycle track and alternating head and tail wind.

Running 34:14 intensity: (4:12 @1) + (20:52 @2) + (9:10 @3) 6.57 km (5:12 / km) +108m 4:49 / km
ahr:127 max:140 shoes: Blue Tarta

Went past Caird park to see how the track is coming along - the buildings look great but the track is still concrete. Can't wait to get back down there this winter.
6 PM

Running 34:02 intensity: (9:07 @1) + (23:26 @2) + (1:29 @3) 6.47 km (5:15 / km) +192m 4:35 / km
ahr:119 max:144 shoes: Grey Cumulus

Easy run around the law and the observatory

Friday Jul 19, 2019 #

7 AM

Running 34:40 [1] 7.16 km (4:51 / km) +77m 4:36 / km
ahr:165 max:184 shoes: Blue Nimbus

5 PM

Running 1:04:12 intensity: (4:01 @1) + (1:00:11 @2) 14.68 km (4:22 / km) +121m 4:12 / km
ahr:124 max:133 shoes: Green Peg 2

Thursday Jul 18, 2019 #

6 AM

Running 1:23:39 intensity: (4:43 @1) + (23:53 @2) + (55:03 @3) 20.0 km (4:11 / km) +76m 4:06 / km
ahr:135 max:149 shoes: Grey Dyna

5 PM

Running 24:24 intensity: (8:15 @1) + (16:09 @2) 5.04 km (4:51 / km) +90m 4:27 / km
ahr:116 max:130 shoes: Grey Dyna

Running 12:34 intensity: (6:38 @1) + (3:22 @2) + (2:14 @3) + (20 @4) 2.37 km (5:19 / km) +22m 5:05 / km
ahr:104 max:158 shoes: Grey Dyna

Drills, strides and 4 x ~100 m sprints.

Wednesday Jul 17, 2019 #

5 PM

Running 1:41:19 intensity: (4:34 @1) + (20:34 @2) + (1:15:58 @3) + (13 @4) 25.1 km (4:02 / km) +159m 3:55 / km
ahr:137 max:156 shoes: Grey Cumulus

Glad I took a couple of easier days, feeling better today.

Tuesday Jul 16, 2019 #

5 PM

Running 32:12 intensity: (10:51 @1) + (21:21 @2) 6.69 km (4:49 / km) +50m 4:39 / km
ahr:115 max:128 shoes: White Hawk

Started warming up for a session but feeling quite fatigued. Took the hint from my body to have an easier day - probably still a bit tired from Highgate as I didn't rest much yesterday.
C • Good choice 1

Monday Jul 15, 2019 #

12 PM

Strength and Conditioning 5:00 [1]

5 PM

Running 34:05 intensity: (21:40 @1) + (12:25 @2) 6.71 km (5:05 / km) +43m 4:55 / km
ahr:112 max:128 shoes: Grey Dyna

Sunday Jul 14, 2019 #

9 AM

Running 30:04 intensity: (13:50 @1) + (16:14 @2) 5.89 km (5:06 / km) +97m 4:43 / km
ahr:115 max:133 shoes: Grey Cumulus

Easy morning shakeout. Legs still a bit stiff after those sprints on Thursday.
1 PM

Running 37:51 intensity: (10:55 @1) + (11:03 @2) + (13:38 @3) + (2:15 @4) 6.99 km (5:25 / km) +72m 5:09 / km
ahr:127 max:161 shoes: Grey Cumulus

Warm up, legs feeling much better than this morning.

Running race 14:51 intensity: (20 @1) + (12 @2) + (25 @3) + (5:21 @4) + (8:33 @5) 5.0 km (2:58 / km)
ahr:173 max:185

Welsh 5 km Champs - 1st.
I've always wanted to win a Welsh champs so that was the only goal today. Only 5 in the race but Abed ran 29.30 ish on the road in May, so I expected a tough race. Very warm as well to add a little difficulty.
I just sat in for the first 3 km as the lead shifted and Abed and I eventually broke away from the others. I put in a dig with just under 5 laps to go and immediately got a gap. This grew quite quickly, so the job was done before the last couple of laps. Job done, happy with that.
2:59, 3:09, 3:03, 2:48, 2:52.
C • Welsh Champ! 1

Running 42:28 intensity: (1:17 @1) + (36:37 @2) + (4:34 @3) 8.76 km (4:51 / km) +13m 4:49 / km
ahr:128 max:145 shoes: Grey Cumulus

Saturday Jul 13, 2019 #

9 AM

Running 43:19 intensity: (13:48 @1) + (29:31 @2) 9.0 km (4:49 / km) +151m 4:26 / km
ahr:116 max:131 shoes: Grey Cumulus

In Swansea today for Welsh Athletics Champs 5km tomorrow.
4 PM

Running 41:43 intensity: (12:41 @1) + (29:02 @2) 9.04 km (4:37 / km) +183m 4:11 / km
ahr:117 max:128 shoes: Grey Cumulus

Shake out x2 - legs feeling better than this morning.

Friday Jul 12, 2019 #

1 PM

Running 48:30 intensity: (13:20 @1) + (35:10 @2) 9.96 km (4:52 / km) +59m 4:44 / km
ahr:117 max:134 shoes: Grey Dyna

Got zero work done between 10:15 and 12:00, too busy watching dots.

Thursday Jul 11, 2019 #

5 PM

Running 34:35 intensity: (21:29 @1) + (13:06 @2) 6.25 km (5:32 / km) +78m 5:13 / km
ahr:110 max:132 shoes: Green Peg 1

Running 14:21 intensity: (5:21 @1) + (6:38 @2) + (2:22 @3) 2.84 km (5:03 / km) +17m 4:55 / km
ahr:105 max:149

Some drills and strides before 6 x 100 m (3 mins), all in spikes. I'm wanting to try to improve my leg speed so I'm going to experiment with a session of sprints once a week. Hopefully, if I improve my ability to sprint, it will also help improve my times across the board.

I've shortened the time logged from 35 minutes to 15..

Running 15:05 intensity: (6:11 @1) + (8:54 @2) 2.88 km (5:15 / km) +10m 5:10 / km
ahr:116 max:132 shoes: Green Peg 1

Wednesday Jul 10, 2019 #

7 AM

Running 42:28 intensity: (26:58 @1) + (15:30 @2) 8.8 km (4:50 / km) +108m 4:33 / km
ahr:112 max:125 shoes: Grey Dyna

12 PM

Strength and Conditioning 5:00 [1]

5 PM

Running 1:31:24 intensity: (6:05 @1) + (56:03 @2) + (29:16 @3) 21.0 km (4:21 / km) +99m 4:15 / km
ahr:120 max:147 shoes: White Hawk

Lap of Tentsmuir. Watch inexplicably turned itself off for a couple of minutes before restarting.

Tuesday Jul 9, 2019 #

7 AM

Running 33:44 intensity: (18:33 @1) + (15:11 @2) 7.14 km (4:44 / km) +89m 4:27 / km
ahr:113 max:131 shoes: White Hawk

Racing is fun. The next few days, less so.
5 PM

Running 24:02 intensity: (8:59 @1) + (15:03 @2) 4.49 km (5:21 / km) +77m 4:56 / km
ahr:113 max:128 shoes: Grey Cumulus

Running 43:27 intensity: (17:20 @1) + (6:48 @2) + (3:07 @3) + (16:12 @4) 9.4 km (4:37 / km) +49m 4:30 / km
ahr:134 max:174 shoes: Grey Cumulus

Legs flat still but I quite like the recovery session i.e. do a session, just don't be an idiot about it. I wouldn't get a much better session in tomorrow and, by doing it today, I can do some faster strides on Thursday without my legs being destroyed. It's seemed to work out ok in the past at least.

3 x 1 km (2 mins) (10 mins), 2 x 1 km (2 mins) (8 mins), 1 km.
3.00, 2.58, 2.56
2.58, 2.55
2.53

Big recoverys and really a session to try to push the pace, but I just kept it controlled and tried to help the other guys along at times. Struggled to get up to speed but ok once I got going.

Running 19:05 intensity: (3:14 @1) + (15:51 @2) 3.67 km (5:12 / km) +19m 5:04 / km
ahr:117 max:126 shoes: Grey Cumulus

Monday Jul 8, 2019 #

8 AM

Running 41:10 intensity: (20:09 @1) + (21:01 @2) 8.8 km (4:41 / km) +98m 4:26 / km
ahr:114 max:130 shoes: White Hawk

Tired and achy this morning but feeling better after this.
6 PM

Running 38:11 intensity: (29:39 @1) + (6:56 @2) + (1:36 @3) 7.9 km (4:50 / km) +78m 4:36 / km
ahr:111 max:144 shoes: Grey Dyna

Left my legs in London.

Sunday Jul 7, 2019 #

10 AM

Running 2:19:00 intensity: (12:34 @1) + (1:21:50 @2) + (44:36 @3) 28.4 km (4:54 / km) +453m 4:32 / km
ahr:130 max:151 shoes: Black Roc

Nice long run in the Chilterns with Matt.

Saturday Jul 6, 2019 #

8 AM

Running 32:43 intensity: (20:06 @1) + (12:37 @2) 6.36 km (5:09 / km) +51m 4:57 / km
ahr:114 max:130 shoes: Grey Cumulus

Morning shakeout with Matt - enjoyed this and looking forward to a longer one tomorrow..
8 PM

Running 29:29 intensity: (3:29 @1) + (18:53 @2) + (5:26 @3) + (1:40 @4) + (1 @5) 5.8 km (5:05 / km) +105m 4:40 / km
ahr:128 max:175 shoes: Grey Cumulus

Running race 29:10 intensity: (12:27 @4) + (16:43 @5) 10.0 km (2:55 / km)
ahr:165 max:187 shoes: Blue 4's

Highgate Night of the 10km PB's.
Loved it and really happy with that. That said, I think I need to get out of my own head.

I kept talking myself down in the days/hours beforehand - your not in shape, training hasn't been good etc. Luckily I talked myself into a 'just go out and enjoy it' state of mind. It seems a bit silly now, but after building myself back into good shape after the Achilles issue, the flu I had done weeks ago knocked me back - mentally more than physically. Motivation and conference weren't exactly the highest - the mind is a weird thing (or mine is at least)

The race went great. I tucked myself in at the start and sheltered as best as I could. The second km was a bit rapid, but the pace felt quite comfortable apart from that. I found a really good rhythm and tucked myself in a good group of Brits. The pace started to bite at about 6km but it was made a bit easier by the fact that the group was getting smaller and, whilst I was hurting, I wasn't dropping back. Feeling good, I took on a bit of the pace with about 7 laps to go - but when I got to a mile to go I was cooked. It didn't help that I worked out that I'd need a very rapid last mile to pb and I kind of accepted that that wasn't going to happen at that point. It might have been interesting to see if I could have stuck with a faster group, but considering my expectations going in, I'm happy - and it certainly hurt!

Looking forward to a summer of racing - hopefully there'll be lots more to enjoy and I can stop thinking so much! If you can't tell, I've definitely been overthinking recently.
C • Nice running 3

Running 12:45 intensity: (6:55 @1) + (5:50 @2) 2.19 km (5:49 / km) +2m 5:47 / km
ahr:113 max:123 shoes: Grey Cumulus

Friday Jul 5, 2019 #

12 PM

Running 38:38 intensity: (17:15 @1) + (21:23 @2) 7.99 km (4:50 / km) +43m 4:42 / km
ahr:114 max:128 shoes: Green Peg 2

Exactly the same run as yesterday. Starting to get a bit nervous for tomorrow - I feel like I haven't raced much lately and I'm definitely jumping in at the deep end!

Thursday Jul 4, 2019 #

12 PM

Running 38:18 intensity: (15:21 @1) + (22:57 @2) 8.12 km (4:43 / km) +69m 4:31 / km
ahr:115 max:128 shoes: Green Peg 2

Wednesday Jul 3, 2019 #

7 AM

Running 40:05 intensity: (6:22 @1) + (32:29 @2) + (1:14 @3) 8.82 km (4:33 / km) +105m 4:17 / km
ahr:121 max:141 shoes: Grey Cumulus

Started off feeling like a 125 year old but finished feeling quite decent.
5 PM

Running 1:03:12 intensity: (5:31 @1) + (57:41 @2) 14.67 km (4:19 / km) +51m 4:14 / km
ahr:122 max:133 shoes: Grey Dyna

Tentsmuir after work. Doping control came to work this afternoon. I've run fewer orienteering races since World Champs last year (3) than I've had tests (4).

Tuesday Jul 2, 2019 #

7 AM

Running 40:05 intensity: (4:44 @1) + (32:56 @2) + (2:25 @3) 8.79 km (4:34 / km) +134m 4:14 / km
ahr:124 max:138 shoes: Grey Cumulus

Need to get back into a routine of morning runs. My Achilles was generally worst in the mornings, so I was always a bit nervous about running first thing because that would be the worst time for it - hopefully that isn't an issue now.

Start lists for Highgate Night of the 10k PB's sent out last night. I'm in the A race - Saturday night will be fun.
5 PM

Running 28:07 intensity: (16:11 @1) + (11:56 @2) 4.63 km (6:05 / km) +121m 5:22 / km
ahr:108 max:123 shoes: White Hawk

Running 29:06 intensity: (51 @1) + (7:20 @2) + (2:30 @3) + (15:17 @4) + (3:08 @5) 8.04 km (3:37 / km) +99m 3:24 / km
ahr:154 max:179 shoes: Blue 4's

4 x 1 mile alternating fast and slow 200s (1 lap jog).
4.48, 4.51, 4.45, 4.45
Between 29 and 32 for the fast 200s and 37 and 43 for the slow.

Running 20:30 intensity: (8:05 @1) + (12:24 @2) + (1 @3) 3.72 km (5:31 / km) +18m 5:23 / km
ahr:115 max:126 shoes: White Hawk

Monday Jul 1, 2019 #

5 PM

Running 48:12 intensity: (16:43 @1) + (30:42 @2) + (47 @3) 10.59 km (4:33 / km) +127m 4:18 / km
ahr:116 max:139 shoes: Blue Nimbus

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