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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Kris

In the 7 days ending Apr 26, 2015:

activity # timemileskm+mload
  Running9 8:33:41 64.16(8:00) 103.25(4:58) 968125.3
  Orienteering4 2:28:16 20.42(7:16) 32.86(4:31) 18156.4
  Total10 11:01:57 84.58(7:50) 136.11(4:52) 1149181.7

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MoTuWeThFrSaSu

Sunday Apr 26, 2015 #

10 AM

Orienteering 48:55 [2] 10.2 km (4:48 / km) +63m 4:39 / km

1 PM

Running 20:38 [2] 3.03 km (6:49 / km) +56m 6:14 / km

Orienteering 7:29 [5] 1.96 km (3:49 / km) +19m 3:38 / km

Running 10:00 [2] 1.75 km (5:43 / km) +6m 5:37 / km

Running 13:26 [2] 2.34 km (5:45 / km) +16m 5:33 / km

Orienteering 12:02 [5] 3.31 km (3:38 / km) +19m 3:32 / km

Generally felt like my technique was pretty good this weekend. In general I knew what I needed to be doing next. Although the 4 times I risked it on a route thinking "this might save me a couple of seconds" it ended up losing me time. Once yesterday, three times today. Two of those times it was too complicated and lost me time, two times I got caught out by things not on the map (brambles and a wall). All of those times there were simpler alternatives.

Running 10:15 [2] 1.76 km (5:48 / km) +11m 5:38 / km

Saturday Apr 25, 2015 #

10 AM

Running 22:01 [2] 4.61 km (4:47 / km) +39m 4:35 / km

Orienteering 38:40 [2] 8.08 km (4:47 / km) +43m 4:40 / km

1 PM

Running 24:10 [2] 4.75 km (5:05 / km) +56m 4:48 / km

Orienteering 7:21 [5] 1.99 km (3:42 / km) +4m 3:40 / km

Running 3:32 [2] 0.58 km (6:08 / km) +15m 5:26 / km

Orienteering 6:36 [5] 1.94 km (3:24 / km) +4m 3:22 / km

Running 11:47 [2] 2.13 km (5:32 / km) +16m 5:20 / km

Orienteering 27:13 [2] 5.39 km (5:03 / km) +29m 4:55 / km

Friday Apr 24, 2015 #

10 AM

Running 1:05:13 intensity: (12:25 @1) + (48:44 @2) + (4:02 @3) + (2 @4) 12.68 km (5:09 / km) +222m 4:44 / km
ahr:122 max:156

Thursday Apr 23, 2015 #

10 AM

Running 1:26:01 intensity: (7:06 @1) + (1:01:09 @2) + (13:26 @3) + (4:20 @4) 17.39 km (4:57 / km) +338m 4:31 / km
ahr:129 max:167

Wednesday Apr 22, 2015 #

9 AM

Running 1:01:50 [2] 12.98 km (4:46 / km) +84m 4:37 / km

6 PM

Running 33:12 intensity: (2:46 @1) + (29:36 @2) + (36 @3) + (14 @4) 6.84 km (4:51 / km) +52m 4:41 / km
ahr:122 max:137

Tuesday Apr 21, 2015 #

6 PM

Running 12:01 intensity: (3:50 @1) + (6:24 @2) + (1:24 @3) + (23 @4) 1.74 km (6:55 / km) +9m 6:45 / km
ahr:116 max:138

Running 47:01 intensity: (4:07 @1) + (7:46 @2) + (3:36 @3) + (9:54 @4) + (21:38 @5) 11.33 km (4:09 / km) +4m 4:09 / km
ahr:159 max:183

Big session on paper:

3 x (1km @ 5km pace (90s), 2km @ 10km pace (3 mins))
(5 mins)
1km @ 3km pace

Plan was to aim for 2.58 for the 5km pace and 3.05 for the 10km pace. In the end I ended up faster. Just behind Jay for the first 2 sets before he dropped out and then hanging on to Franks coattails for the rest. Knackered obviously but pleased with the times and how I kept it all the same pace.

2.53, 6.05
2.55, 6.03
2.54, 6.05
2.50

Running 17:04 intensity: (52 @1) + (16:12 @2) 3.11 km (5:30 / km) +1m 5:29 / km
ahr:122 max:134

Running 1:56 intensity: (10 @1) + (32 @2) + (1:14 @3) 0.37 km (5:16 / km) +2m 5:08 / km
ahr:133 max:141

Monday Apr 20, 2015 #

5 PM

Running 1:13:34 [2] 15.87 km (4:38 / km) +41m 4:35 / km

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