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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Kris

In the 7 days ending Feb 22, 2015:

activity # timemileskm+mload
  Orienteering13 13:12:06 77.3(10:15) 124.4(6:22) 1395216.8
  Running13 2:50:09 17.04(9:59) 27.42(6:12) 27532.9
  Total18 16:02:15 94.34(10:12) 151.82(6:20) 1670249.7
  [1-5]18 16:01:10

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MoTuWeThFrSaSu

Sunday Feb 22, 2015 #

8 AM

Running 13:37 [2] 1.65 km (8:16 / km) +2m 8:13 / km

Orienteering 1:09:08 intensity: (5:11 @1) + (19:43 @2) + (4:16 @3) + (36:51 @4) + (3:07 @5) 11.55 km (5:59 / km) +113m 5:42 / km
ahr:143 max:171

Gaffled intervals. Running really well this morning, good way to end the camp.

Saturday Feb 21, 2015 #

9 AM

Running 8:32 intensity: (4 @0) + (7:58 @1) + (30 @2) 1.13 km (7:31 / km) +27m 6:43 / km
ahr:98 max:118

Orienteering 46:46 intensity: (19 @0) + (39:26 @1) + (7:01 @2) 5.11 km (9:10 / km) +128m 8:08 / km
ahr:104 max:129

Very slow round the first middle with Matthias. Very sandy and tough running, not exactly inspired.

Running 4:31 intensity: (1 @0) + (4:30 @1) 0.67 km (6:44 / km) +2m 6:38 / km
ahr:95 max:104

3 PM

Running 5:17 intensity: (5 @0) + (5:12 @1) 0.88 km (6:00 / km) +1m 5:58 / km
ahr:99 max:107

Orienteering 34:42 intensity: (45 @1) + (14:08 @2) + (19:19 @3) + (30 @4) 5.61 km (6:11 / km) +11m 6:08 / km
ahr:136 max:159

Afternoon puzzle o from the hotel. Almost stayed home but glad I went out. Map split up so legs all over the shop, still sandy but much more enjoyable.

Running 5:45 intensity: (4:30 @1) + (1:15 @2) 0.96 km (5:58 / km) +12m 5:37 / km
ahr:113 max:118

Friday Feb 20, 2015 #

8 AM

Orienteering 1:32:11 intensity: (4 @0) + (16:29 @1) + (59:58 @2) + (15:40 @3) 12.34 km (7:28 / km) +422m 6:23 / km
ahr:124 max:150

Multi-technique. Pretty good although getting tired by the end. Taking it pretty easy.
C • LOL 3
10 AM

Running 8:03 intensity: (1:44 @1) + (5:00 @2) + (1:16 @3) + (3 @4) 1.5 km (5:23 / km) +5m 5:17 / km
ahr:122 max:156

6 PM

Running 8:48 intensity: (2:03 @1) + (1:05 @2) + (1:49 @3) + (1:57 @4) + (1:54 @5) 1.25 km (7:01 / km) +7m 6:50 / km
ahr:123 max:180

Orienteering 1:19:33 intensity: (7:59 @1) + (20:52 @2) + (39:43 @3) + (10:59 @4) 13.35 km (5:57 / km) +126m 5:41 / km
ahr:137 max:169

Night intervals, mass start. Really haven't got the knack for night o here. Not exactly breeding confidence. Mitigating factors are that it is very bushy and the tapes are pretty impossible to see. Results in a lot of, I'm pretty sure its around here feelings.
8 PM

Running 4:44 intensity: (1:21 @1) + (3:23 @2) 0.79 km (6:00 / km) +4m 5:51 / km
ahr:118 max:127

Over 100 miles, I am quite tired. Probably the slowest 100 mile week in history.

Thursday Feb 19, 2015 #

8 AM

Orienteering 1:38:25 intensity: (30:57 @1) + (1:03:13 @2) + (2:54 @3) + (1:21 @4) 13.81 km (7:08 / km) +59m 6:59 / km
ahr:116 max:142

Long training, taking it easy. Pairs with Ingvild at the start and then carried on. Going ok on the nice parts, no motivation to fight when it got bushy though..
7 PM

Orienteering 1:11:06 intensity: (27:24 @1) + (36:12 @2) + (5:41 @3) + (1:48 @4) + (1 @5) 8.41 km (8:27 / km) +32m 8:18 / km
ahr:116 max:169

Well that was hard. Night, no paths, no north lines, small tapes. Ok until 8 where there was a shit load of unmapped green. Pretty impossible to relocate. Ended up at 5 after a lot of bumbling around.
8 PM

Running 16:23 intensity: (4:23 @1) + (11:53 @2) + (7 @3) 2.92 km (5:36 / km)
ahr:119 max:135

Wednesday Feb 18, 2015 #

11 AM

Orienteering 1:04:07 intensity: (19 @0) + (42 @1) + (2:58 @2) + (40:31 @3) + (19:37 @4) 15.38 km (4:10 / km) +10m 4:09 / km
ahr:148 max:163

"Long Sprint" (Urban) in Seville. Ran as a group so I took some route choices just to test them. Pace got higher as it went on.
12 PM

Running 2:05 intensity: (1:06 @1) + (59 @2) 0.32 km (6:26 / km)
ahr:113 max:123

3 PM

Orienteering 25:00 intensity: (5:00 @2) + (20:00 @4) 4.5 km (5:33 / km)

Sprintervals. A bit tired so the first couple of technical ones were fun but the last running ones were a bit of a drag.

Running 23:00 [2] 4.6 km (5:00 / km) +10m 4:57 / km

Tuesday Feb 17, 2015 #

8 AM

Running 14:11 [3] 1.85 km (7:40 / km) +26m 7:09 / km

Orienteering 41:22 intensity: (6 @0) + (10 @1) + (16 @2) + (5:17 @3) + (35:33 @4) 8.45 km (4:54 / km) +64m 4:43 / km
ahr:160 max:170

First leg relay, mistake at the first and didn't have much gas to catch up.. Eventually caught Nico, Leon and Steiner and was with them for the second half. Finished just behind them.

Running 16:35 intensity: (12:56 @1) + (3:33 @2) + (6 @3) 2.28 km (7:17 / km) +18m 7:00 / km
ahr:109 max:136

4 PM

Orienteering 51:00 intensity: (20:00 @2) + (31:00 @3) 7.4 km (6:54 / km) +280m 5:48 / km

Steep training by the sea. Watch is not working properly. Ideal.

Running 26:00 [2] 5.0 km (5:12 / km) +60m 4:54 / km

Monday Feb 16, 2015 #

8 AM

Running 9:15 intensity: (2:22 @1) + (6:53 @2) 1.03 km (8:57 / km) +101m 6:01 / km
ahr:117 max:128

Orienteering 1:21:13 intensity: (7:29 @1) + (49:32 @2) + (24:12 @3) 13.07 km (6:13 / km) +128m 5:55 / km
ahr:129 max:151

Multi technique, couple of misses on the compass only. Good on the corridor though.
10 AM

Running 3:23 [1] 0.57 km (5:56 / km)
ahr:108 max:114

7 PM

Orienteering 37:33 intensity: (7 @0) + (6:40 @1) + (23:39 @2) + (6:39 @3) + (28 @4) 5.42 km (6:56 / km) +22m 6:47 / km
ahr:125 max:172

Started out a bit poor, got much better.

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