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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Kris

In the 7 days ending May 15, 2016:

activity # timemileskm+mload
  Running8 6:34:28 48.29(8:10) 77.72(5:05) 604101.9
  Cycling1 1:00:006.7
  Orienteering2 44:53 4.63(9:41) 7.45(6:01) 11820.9
  Cross training1 30:006.0
  Strength and Conditioning1 10:002.0
  Total8 8:59:21 52.92 85.17 722137.5
  [1-5]8 8:59:09

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MoTuWeThFrSaSu

Sunday May 15, 2016 #

8 AM

Running 35:02 intensity: (16:26 @1) + (18:28 @2) + (8 @3) 6.79 km (5:10 / km) +54m 4:58 / km
ahr:115 max:133

Much less frustrated as the boys did well and there were lots of top British performances. Probably the right call and I'm determined to get out into the forest in Czech and put this down to bad timing.

Cross training 30:00 [2]

Saturday May 14, 2016 #

9 AM

Running 8:59 intensity: (5 @0) + (1:36 @1) + (3:48 @2) + (3:03 @3) + (27 @4) 1.63 km (5:30 / km) +32m 5:00 / km
ahr:129 max:158

Orienteering 24:40 intensity: (4:21 @2) + (13:14 @3) + (7:05 @4) 3.54 km (6:58 / km) +96m 6:08 / km
ahr:146 max:168

Easy orienteering in Tiomila terrain. Ankle feeling a bit unstable and had one moment of oh that hurt in the rocky underfoot terrain. That led to lots of questioning and a big loss of confidence. Forced me to question if running was a good idea and eventually pull out of the team. I don't know whether it was over cautious or stupid to consider running in the first place but had to make a decision. If I had twisted it again then that would be game over for both me and the team. I didn't want to let people down by not running or let people down by running, hurting myself and limping in. Lose, lose.
3 PM

Running 40:49 intensity: (3:54 @1) + (9:59 @2) + (11:31 @3) + (9:51 @4) + (5:34 @5) 8.74 km (4:40 / km) +20m 4:37 / km
ahr:145 max:184

In a foul mood so ran a track session to get some frustration out. Originally planned to run it at 6.45 after the women's finish but team dinner was rearranged for 6 so we could all eat together. This meant I had to get out straight after I'd just eaten in preparation for 6.45.

Plan was 3km (5mins) and then as many 400s (1 min) as I could manage in the time.

Stomach started to turn in the 3k but I ground it out (8.55). Then I had to rush for the bushes after 3 400s (68, 66, 67) and it was clear after running a 4th (69) that was all I was going to manage. This failure to completely run myself into the ground just made me more frustrated.

Friday May 13, 2016 #

9 AM

Running 38:37 intensity: (7 @0) + (7:32 @1) + (28:24 @2) + (2:34 @3) 7.55 km (5:07 / km) +102m 4:47 / km
ahr:119 max:149

Flight delayed so from the hotel with Spongey

Thursday May 12, 2016 #

8 AM

Running 5:50 [2] 1.1 km (5:18 / km)

Cycling 1:00:00 intensity: (52:50 @1) + (7:10 @2)
ahr:109 max:122

Taking it easy, tired legs.

Running 6:46 intensity: (3:15 @1) + (3:30 @2) + (1 @3) 1.1 km (6:09 / km) +30m 5:25 / km
ahr:113 max:127

Wednesday May 11, 2016 #

5 PM

Running 23:51 intensity: (48 @1) + (13:06 @2) + (1:56 @3) + (6:49 @4) + (1:12 @5) 5.62 km (4:14 / km) +24m 4:09 / km
ahr:142 max:179

Warm up including 2 x 1km (60s) (3.09, 3.02). Started on a third but decided against pretty quickly.

Orienteering 20:13 intensity: (19 @2) + (30 @3) + (19:24 @4) 3.91 km (5:10 / km) +22m 5:01 / km
ahr:162 max:170

An old light green course I'd found. Mainly just to try some running in terrain. Ankle was fine, this felt like hard work though.

Running 54:50 intensity: (42 @1) + (47:11 @2) + (6:57 @3) 10.49 km (5:14 / km) +94m 5:00 / km
ahr:130 max:143

Tuesday May 10, 2016 #

4 PM

Running 4:00 [2] 0.87 km (4:35 / km) +1m 4:34 / km

Running 5:26 [2] 0.98 km (5:32 / km) +26m 4:53 / km

Running 29:17 intensity: (10:00 @1) + (19:17 @2) 4.55 km (6:26 / km) +74m 5:57 / km

Running 33:11 intensity: (15:00 @2) + (18:11 @5) 5.73 km (5:48 / km) +1m 5:47 / km

14 x 300 (90s)

46, 47, 47, 47, 48, 47, 48, 47, 48, 47, 49, 48, 49, 48

Just behind James for the first few (he won the U17 on Friday in 15.19 and is generally better than me over this shorter stuff while I'm better at longer stuff) but he was doing 2 x 6. He stopped for his break just as I started to hurt but I managed to hold the pace through these ones. When he rejoined (no.10) I started to struggle and drop off a bit.

Running fast still feels like a struggle but the times aren't as nearly bad as I feel when I'm doing them.

Running 20:02 [1] 3.45 km (5:48 / km) +34m 5:32 / km

Monday May 9, 2016 #

4 PM

Running 3:34 [2] 0.8 km (4:27 / km)

Running 1:24:14 [2] 18.31 km (4:36 / km) +112m 4:28 / km

Was planning on going to the gym but I couldn't face it. Instead I got off the bus at Leuchars and ran home. Left calf and right plantar a bit sore from all the standing at the weekend.

Strength and Conditioning 10:00 [2]

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