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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Kris

In the 7 days ending Mar 15, 2020:

activity # timemileskm+mload
  Running9 8:48:01 68.06(7:45) 109.53(4:49) 1074113.8
  Orienteering2 56:34 8.38(6:45) 13.48(4:12) 9136.5
  Strength and Conditioning1 15:001.9
  Total9 9:59:35 76.44 123.02 1165152.3

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MoTuWeThFrSaSu

Sunday Mar 15, 2020 #

3 PM

Running 17:43 intensity: (20 @1) + (41 @2) + (14:50 @3) + (1:52 @4) 4.43 km (4:00 / km) +71m 3:42 / km
ahr:143 max:159 shoes: Black Scott

Running a bit late and having to hustle a bit.

Running 2:03:50 intensity: (18:46 @1) + (1:14:21 @2) + (30:43 @3) 24.01 km (5:09 / km) +513m 4:40 / km
ahr:127 max:149 shoes: Black Scott

Cataran trail with Munro and Billy. Wise decision to run with a Dr and a Nurse.
C • Weak 3

Saturday Mar 14, 2020 #

11 AM

Running 32:33 intensity: (3:45 @1) + (15:44 @2) + (10:10 @3) + (2:54 @4) 6.61 km (4:55 / km) +61m 4:42 / km
ahr:132 max:166 shoes: Blue O

Orienteering 27:35 intensity: (10 @1) + (9 @2) + (10 @3) + (9:12 @4) + (17:54 @5) 6.7 km (4:07 / km)
ahr:174 max:179 shoes: Blue O

Scottish Middle Distance at Gleneagles.

Only decided to do this yesterday because I wanted to get some maps from GG. I'm glad that I did because it was really fun. Not overly technical (some diffuse vegetation in the first section was fun though) and a good mix of fast running and some tougher stuff. It was quite 'forest sprint' in character. I was pretty much clean the whole way which was very pleasing.

Running 33:13 intensity: (6:28 @1) + (23:43 @2) + (3:02 @3) 5.19 km (6:24 / km) +26m 6:14 / km
ahr:123 max:143 shoes: Blue O

4 PM

Running 18:09 intensity: (5:25 @1) + (12:20 @2) + (24 @3) 3.57 km (5:05 / km) +23m 4:56 / km
ahr:118 max:136 shoes: Blue Ride

Orienteering 28:59 intensity: (48 @1) + (7:29 @2) + (3:17 @3) + (17:25 @4) 6.78 km (4:16 / km) +91m 4:00 / km
ahr:150 max:170 shoes: Blue Ride

Dunblane sprintervals with GG and Peter. Pretty knackered by the end of this and made a few mistakes, but its good to start getting back into the habit of orienteering. Good fun.

Running 14:38 intensity: (1:16 @1) + (12:48 @2) + (34 @3) 2.98 km (4:55 / km) +27m 4:42 / km
ahr:125 max:139 shoes: Blue Ride

Friday Mar 13, 2020 #

4 PM

Running 1:19:57 intensity: (3:06 @1) + (50:36 @2) + (26:15 @3) 18.96 km (4:13 / km) +128m 4:05 / km
ahr:131 max:145 shoes: Black Triumph

Back in the game. A few odd aches (I guess I've been compensating a bit) but otherwise good and the blister felt good.

Thursday Mar 12, 2020 #

12 PM

Running 33:31 intensity: (11:14 @1) + (14:44 @2) + (1:58 @3) + (3:31 @4) + (2:04 @5) 6.97 km (4:49 / km) +42m 4:40 / km
ahr:126 max:193 shoes: Blue Ride

Washed the blister with antiseptic and put a proper booster plaster on.

Wednesday Mar 11, 2020 #

7 AM

Running 5:17 intensity: (49 @1) + (3:46 @2) + (42 @3) 1.06 km (4:59 / km)
ahr:124 max:138 shoes: Blue Ride

Strength and Conditioning 15:00 intensity: (11:12 @1) + (3:48 @2)
ahr:104 max:134

Bar warm up
4 x Back squat @ 50kg

Running 6:04 intensity: (5:39 @2) + (25 @3) 0.98 km (6:10 / km) +45m 5:01 / km
ahr:128 max:138 shoes: Blue Ride

5 PM

Running 38:19 intensity: (8:13 @1) + (30:06 @2) 8.49 km (4:31 / km)
ahr:120 max:130 shoes: Black Hawk

Blister very sore - my feet are clearly now the soft appendages of a pampered athlete, not the hardened, calloused tools of an orienteer. I'll give it a couple of days to heal because I don't really want to do myself any damage by masking something or overcompensating..

Tuesday Mar 10, 2020 #

6 PM

Running 23:58 intensity: (17:07 @1) + (6:45 @2) + (6 @3) 4.5 km (5:20 / km) +37m 5:07 / km
ahr:105 max:135 shoes: White Hawk 2

Running 21:41 intensity: (59 @1) + (3:31 @2) + (3:03 @3) + (11:02 @4) + (3:06 @5) 5.65 km (3:50 / km)
ahr:154 max:179 shoes: White Hawk 2

Keeping it relaxed after a busy weekend.
2 x 1200, 800, 400 (60s)
3.33, 2.17, 65
3.29, 2.16, 65

Started a third set but was staying to grind a bit and didn't think it was worth it after Achilles flare up last week, busy weekend and blister. Main goal now is to get back into orienteering rhythms.

Running 28:43 intensity: (6:37 @1) + (22:06 @2) 5.85 km (4:54 / km) +31m 4:47 / km
ahr:120 max:134 shoes: White Hawk 2

Monday Mar 9, 2020 #

4 PM

Running 50:25 intensity: (44:16 @1) + (6:09 @2) 10.28 km (4:54 / km) +70m 4:45 / km
ahr:108 max:123 shoes: Black Hawk

Yesterday left me with a big patch of raw skin on my heel where a blister peeled off. I covered it for this and it was fine running.

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