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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Kris

In the 7 days ending Mar 12, 2017:

activity # timemileskm+mload
  Running14 9:53:26 61.69(9:37) 99.28(5:59) 1292107.1
  Orienteering10 3:27:34 27.5(7:33) 44.25(4:41) 87682.7
  Total14 13:21:00 89.18(8:59) 143.53(5:35) 2169189.9

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Sunday Mar 12, 2017 #

10 AM

Running 21:54 intensity: (8:44 @1) + (12:15 @2) + (55 @3) 3.67 km (5:58 / km)
ahr:115 max:139

Orienteering 24:42 intensity: (25 @1) + (20 @2) + (8:37 @3) + (15:20 @4) 5.41 km (4:34 / km)
ahr:156 max:171

Forest/park sprint around some palace grounds.
Pretty clean but legs were empty near the end. Stacked it down some steps with 1 control to go.

Running 49:21 intensity: (26:35 @1) + (17:04 @2) + (5:40 @3) + (2 @4) 9.4 km (5:15 / km) +50m 5:07 / km
ahr:114 max:157

Saturday Mar 11, 2017 #

11 AM

Running 18:41 intensity: (9:29 @1) + (4:35 @2) + (3:39 @3) + (58 @4) 3.75 km (4:59 / km)
ahr:111 max:164

Orienteering 15:06 intensity: (5:40 @1) + (2:58 @2) + (1:56 @3) + (3:38 @4) + (54 @5) 4.0 km (3:46 / km)
ahr:122 max:178

Sprint in Paestum archaeological ruins. Really fun but the results are completely arbitrary.

Running 26:05 intensity: (16:33 @1) + (8:08 @2) + (1:24 @3) 4.13 km (6:19 / km)
ahr:111 max:154

Friday Mar 10, 2017 #

11 AM

Running 1:34:05 intensity: (29:51 @1) + (49:48 @2) + (13:51 @3) + (35 @4) 15.36 km (6:07 / km) +702m 4:59 / km
ahr:121 max:165

Rest day. So ran up Vesuvius and then spent an hour walking around Pompeii.. not so restful
7 PM

Running 22:11 intensity: (7:20 @1) + (1:25 @2) + (8:58 @3) + (4:28 @4) 3.56 km (6:14 / km) +38m 5:55 / km
ahr:133 max:157

Orienteering 16:01 intensity: (1:48 @1) + (35 @2) + (42 @3) + (12:56 @4) 3.77 km (4:15 / km) +69m 3:53 / km
ahr:156 max:174

Night sprint. Tired and made a hash of 10 (dead end and then couldn't see the control in the dark losing 50s total). Then my light ran out of battery (Alice used it before me and I didn't charge it in the afternoon) which made the last quarter pretty difficult. This meant I deserved my dunking in the med for being beaten by coach Emil.

Running 12:05 intensity: (6:30 @1) + (5:03 @2) + (32 @3) 1.7 km (7:08 / km) +42m 6:20 / km
ahr:113 max:139

Thursday Mar 9, 2017 #

12 PM

Orienteering 36:27 intensity: (28 @1) + (7:50 @2) + (27:20 @3) + (49 @4) 6.9 km (5:17 / km) +241m 4:30 / km
ahr:141 max:157

Running 15:23 intensity: (9:15 @1) + (3:16 @2) + (2:40 @3) + (12 @4) 2.02 km (7:37 / km) +46m 6:50 / km
ahr:110 max:158

5 PM

Running 1:01:25 intensity: (49:49 @1) + (11:36 @2) 11.32 km (5:25 / km) +29m 5:21 / km
ahr:110 max:125

Wednesday Mar 8, 2017 #

10 AM

Orienteering 27:57 intensity: (8:26 @1) + (2:29 @2) + (16:37 @3) + (25 @4) 5.0 km (5:35 / km) +77m 5:12 / km
ahr:128 max:186

Line course in vieste. Smooth and purposeful.

Running 20:00 [2] 4.59 km (4:22 / km)

2 PM

Running 23:46 intensity: (12:50 @1) + (2:57 @2) + (4:41 @3) + (3:18 @4) 2.94 km (8:05 / km) +19m 7:50 / km
ahr:116 max:164

Orienteering 9:37 intensity: (1:01 @1) + (1 @3) + (6:14 @4) + (2:21 @5) 2.24 km (4:17 / km) +69m 3:43 / km
ahr:161 max:179

Chase semi in Vico del Gargano.
10s behind LB, 3s behind DH, 10s ahead of GB.
Started hard and got on the back of LB really quickly. Determined to do my own navigation today so took the lead into the technical number 4 which I spiked. Hesitated at the control but got the correct route now just behind DH. We split going to number 8 and I could have got the control before him but followed when I saw him near the control. I spent the rest of the course trying and failing to reel him in and finished just behind.

Running 2:23 intensity: (2:17 @1) + (6 @2) 0.16 km (15:11 / km) +1m 14:43 / km
ahr:102 max:118

Running 17:44 intensity: (7:27 @1) + (5:26 @2) + (4:42 @3) + (9 @4) 2.47 km (7:10 / km) +4m 7:07 / km
ahr:121 max:156

Orienteering 8:00 [4] 2.05 km (3:54 / km) +48m 3:30 / km
ahr:126 max:176

Chase final.
Fastest and place so 15s behind (wholly arbitrary). Chasing DH, JC and FH. Set off pretty hard and got on the back of FH pretty quickly but we took a stupid route down to 1 and I hadn't started navigating yet. Luckily we arrived just after JC and FH. I took a bit of control to number 2, going a different way to the first two but leading our pack and we caught the lead. I took the right hand route to 3 as that is what DH did but I think we lost a bit of time to the chasers. Still with the leaf, I pushed hard to take the lead at 4 but got to 5 and it wasn't there.. Faffed for a couple of seconds, but then carried on but any gap that was starting to form was gone. Just behind DH to 7 and was planning my move but hesitated at the control as I hadn't been following my position which just allowed TR to sneak in front. I went for it in the finish but the gap to DH was too big and I couldn't quite close the gap. Happy with that, a lot more in control than on Monday and making better decisions.

Running 8:38 intensity: (4:45 @1) + (3:49 @2) + (4 @3) 1.29 km (6:40 / km) +21m 6:10 / km
ahr:107 max:135

5 PM

Running 17:28 intensity: (3:15 @1) + (1:08 @2) + (6:46 @3) + (6:19 @4) 3.63 km (4:49 / km) +90m 4:17 / km
ahr:141 max:172

Running 14:18 intensity: (8:41 @1) + (4:10 @2) + (1:27 @3) 1.81 km (7:54 / km) +75m 6:33 / km
ahr:115 max:150

Tuesday Mar 7, 2017 #

10 AM

Running 12:36 intensity: (3:21 @1) + (5:29 @2) + (3:46 @3) 2.07 km (6:05 / km) +8m 5:58 / km
ahr:135 max:161

Orienteering 23:21 intensity: (4:10 @1) + (12:57 @2) + (6:14 @3) 3.94 km (5:55 / km) +153m 4:58 / km
ahr:127 max:148

Training in yesterday's area. Better in the trickier stuff but slow pace so hard to tell. Losing concentration in the easier sections.

Running 12:28 intensity: (10:25 @1) + (2:03 @2) 2.28 km (5:28 / km) +4m 5:25 / km
ahr:108 max:119

3 PM

Running 7:35 intensity: (41 @1) + (4 @2) + (5:57 @3) + (53 @4) 1.46 km (5:11 / km) +7m 5:04 / km
ahr:146 max:158

Orienteering 18:32 intensity: (7 @1) + (45 @2) + (14:01 @3) + (3:39 @4) 3.99 km (4:39 / km) +81m 4:13 / km
ahr:147 max:159

Training in vieste.
Lots of walls and such to make things a bit difficult. OK for the most part.

Running 15:01 intensity: (13:24 @1) + (1:37 @2) 3.0 km (5:00 / km) +2m 5:00 / km
ahr:112 max:117

Monday Mar 6, 2017 #

7 AM

Running 20:33 intensity: (5:05 @1) + (1:13 @2) + (9:12 @3) + (5:03 @4) 3.63 km (5:40 / km) +4m 5:38 / km
ahr:135 max:158

9 AM

Running 34:12 intensity: (17:14 @1) + (9:44 @2) + (5:46 @3) + (1:28 @4) 5.12 km (6:41 / km) +60m 6:19 / km
ahr:116 max:160

Orienteering 8:11 intensity: (59 @1) + (30 @2) + (2:27 @3) + (1:40 @4) + (2:35 @5) 2.13 km (3:50 / km) +41m 3:30 / km
ahr:152 max:176

MOC qualifier.

A bit panicked at the start as I missed my alley to number but calmed down a bit from number three onwards. Plenty of difficult decisions and I'm not sure I got all of them right but pretty happy with the way I executed my routes. Emil followed me most of the way with a go pro so it will be really interesting to see that footage.

Edit: My biggest mistake turned out to be missing the (touch free) punch on the last control.. I lost 8 seconds to Shminty by having to go back and punch again.

Running 8:49 intensity: (30 @1) + (7:42 @2) + (37 @3) 1.54 km (5:43 / km) +18m 5:24 / km
ahr:121 max:140

3 PM

Running 27:31 intensity: (22:53 @1) + (2:17 @2) + (2:21 @3) 3.72 km (7:24 / km) +3m 7:22 / km
ahr:103 max:153

Orienteering 8:21 intensity: (21 @1) + (6 @2) + (20 @3) + (4:21 @4) + (3:13 @5) 2.25 km (3:43 / km) +33m 3:28 / km
ahr:166 max:181

Semi final.
Stuck in at the start and then overtook Tim into 5. Right, time to push on now and then immediately made a 10-15 second mistake just from being confused as he split off because of the forking. Dammit. I pulled myself together from there and pushed really hard but couldn't quite catch him. Luckily if run fast enough to take the fastest loser spot.

Orienteering 11:19 intensity: (18 @1) + (5 @2) + (24 @3) + (6:53 @4) + (3:39 @5) 2.56 km (4:25 / km) +65m 3:55 / km
ahr:168 max:186

Final.
Fast pace from the gun but got confused just before the first control and then followed the wrong group into the other number 1. I didn't really expect number 1 to be forked (even though it was totally obvious that it would be) but I realised at number 3 that I'd got the wrong 1 and 2 (2 felt really strange but it would be as I was completely wrong). Bugger. Carried on racing as going back would mean being out of it and I wanted the training benefit of racing in the group. I was OK from here some following but some solo navigation as well and I was in a three way tussle with Lucas and Tim for the win until the second last control didn't work. I realised and as I was out already went back to punch and jogged it in. Everyone else bar Jonny failed to get a punch here.

I was an idiot this afternoon. Too much racing and not enough paying attention to my own navigation. Technique not at the stage where I can race with others confidently - I lost my head today. Basics need building up to a higher speed..
C • Idiot 3

Running 19:46 intensity: (12:24 @1) + (3:25 @2) + (3:34 @3) + (23 @4) 3.05 km (6:29 / km) +69m 5:50 / km
ahr:115 max:156

Running 9:28 intensity: (8:00 @1) + (1:28 @2) 1.61 km (5:53 / km) +1m 5:52 / km
ahr:103 max:118

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