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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Kris

In the 7 days ending Feb 19, 2017:

activity # timemileskm+mload
  Running12 8:43:56 64.73(8:06) 104.17(5:02) 791102.2
  Orienteering4 1:22:27 11.55(7:08) 18.59(4:26) 17836.6
  Strength and Conditioning2 10:001.0
  Total14 10:16:23 76.28 122.76 969139.8

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MoTuWeThFrSaSu

Sunday Feb 19, 2017 #

9 AM

Running 1:25:28 intensity: (1:12:36 @1) + (4:46 @2) + (4:12 @3) + (3:52 @4) + (2 @5) 16.96 km (5:02 / km) +227m 4:43 / km
ahr:83 max:175

Armagh urban and bonus. Tired. Too much food and beer this weekend but it's been fun and I'm keen for orienteering now.

Saturday Feb 18, 2017 #

8 AM

Running 21:21 intensity: (19:18 @1) + (2:03 @2) 4.1 km (5:12 / km) +51m 4:54 / km
ahr:104 max:128

11 AM

Running 31:47 intensity: (21:09 @1) + (10:38 @2) 4.86 km (6:32 / km) +15m 6:26 / km
ahr:103 max:130

Orienteering 16:56 intensity: (59 @1) + (17 @2) + (1:00 @3) + (14:40 @4) 4.6 km (3:41 / km) +34m 3:33 / km
ahr:156 max:172

Sprint qualifier. Taking it at a steady effort but still made one 20s and one 10s mistake. First I thought there was a gap where the number overlapped the wall and the second I exited without knowning my route and ended up on a bad one.

Running 10:23 intensity: (7:25 @1) + (2:58 @2) 1.94 km (5:22 / km) +18m 5:08 / km
ahr:110 max:125

3 PM

Running 19:47 intensity: (3:28 @1) + (1:42 @2) + (1:26 @3) + (13:11 @4) 3.76 km (5:16 / km) +16m 5:09 / km
ahr:143 max:168

Orienteering 14:01 intensity: (20 @1) + (6 @2) + (20 @3) + (9:11 @4) + (4:04 @5) 4.03 km (3:29 / km) +70m 3:12 / km
ahr:170 max:188

Pushing a bit harder this afternoon. Got caught up looking for the sneaky route to 2 and ended up on the worse of the only two options (+20s). I was ok from here apart from one ~10s route choice error at 9. It is all still there but not very fluid.

Running 13:43 intensity: (4:03 @1) + (8:52 @2) + (48 @3) 2.41 km (5:42 / km)
ahr:119 max:141

Friday Feb 17, 2017 #

11 AM

Running 15:54 intensity: (2:17 @1) + (12:14 @2) + (1:23 @3) 3.32 km (4:48 / km) +3m 4:46 / km
ahr:122 max:151

Orienteering 35:06 intensity: (2:23 @1) + (23:02 @2) + (9:02 @3) + (39 @4) 7.75 km (4:32 / km) +38m 4:25 / km
ahr:128 max:166

Easy training in a housing estate. Just trying to get back into things.
6 PM

Running 34:13 intensity: (15:00 @1) + (15:55 @2) + (3:18 @3) 6.04 km (5:40 / km) +18m 5:35 / km
ahr:115 max:152

Orienteering 16:24 intensity: (21 @1) + (5 @2) + (17 @3) + (15:21 @4) + (20 @5) 2.21 km (7:25 / km) +37m 6:51 / km
ahr:159 max:176

Night mass start race. Didn't get anywhere near the best route in the score at the start but that was OK. My biggest mistake was following GG through the scratchy bush of doom (which might also have been out of bounds looking at it now). I should have been less concerned with racing..

Running 11:51 intensity: (7:42 @1) + (4:08 @2) + (1 @3) 1.87 km (6:20 / km) +24m 5:57 / km
ahr:110 max:130

Thursday Feb 16, 2017 #

8 AM

Running 27:34 intensity: (24:28 @1) + (1:12 @2) + (1:03 @3) + (51 @4) 5.11 km (5:23 / km) +49m 5:09 / km
ahr:108 max:162

Easy morning run.
C • Armagh 13
7 PM

Running 35:07 intensity: (20:19 @1) + (10:12 @2) + (4:30 @3) + (6 @4) 6.24 km (5:38 / km) +44m 5:26 / km
ahr:115 max:155

Running race 14:02 intensity: (33 @1) + (7 @2) + (7 @3) + (22 @4) + (12:53 @5) 5.0 km (2:48 / km)
ahr:179 max:189

Armagh 5km..
Didn't know how I would feel but wanted to go out and race. Put myself into the front pack on the first lap and felt really good. This continued for the next couple of laps (I was even leading for a bit) and we were setting a good pace. Graham Rush put in a big dig with two laps to go and from here on I was hanging onto the chasing group (2nd-7th).. Really hurting on the last lap but managed to get a couple of places on the last straight to come home 5th.. Couldn't quite dip under 14 - I saw the second tick past.. Really happy with that after the last couple of weeks.

2.45, 2.46, 2.51, 2.50, 2.50 (I think?)



Running 33:53 intensity: (16:50 @1) + (17:03 @2) 5.79 km (5:51 / km) +2m 5:51 / km
ahr:114 max:127

Running 4:22 intensity: (22 @1) + (2:08 @2) + (1:52 @3) 0.75 km (5:49 / km) +32m 4:48 / km
ahr:130 max:144

Wednesday Feb 15, 2017 #

10 AM

Running 50:45 intensity: (7:09 @1) + (42:40 @2) + (56 @3) 11.56 km (4:23 / km) +51m 4:18 / km
ahr:122 max:138

9 PM

Strength and Conditioning 5:00 [1]

Tuesday Feb 14, 2017 #

11 AM

Strength and Conditioning 5:00 [1]

Had a chat to Kim to confirm that I am ready to go for Armagh 5km on Thursday. I'm looking forward to it and would have been gutted to miss out. My legs felt good yesterday but who knows how they'll react over 5km. I'd originally pegged it as a good opportunity to try and get at my PB but after the last couple of weeks I'm just going to go for it and I'll take whatever I get.
6 PM

Running 27:53 [2] 5.57 km (5:00 / km) +100m 4:36 / km
ahr:129 max:163

Monday Feb 13, 2017 #

7 AM

Running 41:39 intensity: (26:41 @1) + (14:58 @2) 8.77 km (4:45 / km) +92m 4:31 / km
ahr:113 max:125

6 PM

Running 44:14 intensity: (17:57 @1) + (10:41 @2) + (6:11 @3) + (9:10 @4) + (15 @5) 10.13 km (4:22 / km) +51m 4:16 / km
ahr:128 max:176

Tester/taper session on the roads..
2km (4 mins), 2 x 800 (60s)
5.49, 2.20, 2.17
Still windy out. The 2km was with the wind on the front, then I crossed over and ran the first 800 with the wind but slightly up and the second against the wind but slightly down.. My legs did a bit of questioning what I was doing but apart from that I was fine and nothing complained at any point..

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