Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Kris

In the 30 days ending Jun 30, 2012:

activity # timemileskm+mload
  Running21 16:08:37 84.58 136.12 2698289.6
  Orienteering12 13:22:18 60.51 97.39 1633368.7
  Cycling1 20:004.0
  Total29 29:50:55 145.09 233.5 4331662.3
  [1-5]29 29:48:21

«»
2:19
0:00
» now
FrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSa

Saturday Jun 30, 2012 #

Running 30:00 [2]

Thursday Jun 28, 2012 #

Running 55:00 [2]

Wednesday Jun 27, 2012 #

Running 45:00 [2]

Tuesday Jun 26, 2012 #

2 PM

Running 42:58 intensity: (12 @0) + (33 @1) + (8:03 @2) + (34:10 @3) 9.07 km (4:44 / km) +106m 4:29 / km
ahr:133 max:148

Easy up to sognsvann around and then back.

Monday Jun 25, 2012 #

3 PM

Running 35:03 intensity: (13 @0) + (3:33 @1) + (28:30 @2) + (2:47 @3) 5.75 km (6:06 / km) +117m 5:32 / km
ahr:119 max:147

Easy up to sognsvann and back

Sunday Jun 24, 2012 #

Orienteering 1:20:00 [4] 12.0 km (6:40 / km)

O festivalen chasing start. As soon as I started I knew I wasn't going to be setting any records for pace today. Settled into a steady pace and focussed on finding the controls. A few people came past at the start but I started to feel better around the loop at the top. Started to miss coming down the hill after the butterfly but corrected myself quickly, then was very hesitant into the spectator control. Really quite tired by now. Then after the spectator I off on the last loop, got 500m round the lake until I realised I'd missed out a control just after the spectator. 3-4mins of extra running in marsh that I didn't need to do. Motivation dropped completely from this point and a couple more people came passed from that point to the finish.

Turns out that at the spectator I was in 18th, one place higher than I started, and I lost 6 places from there to the finish. Damn.

Not really been focussing on the long races this year so I'm not surprised that I found these tough but glad I did them. I have quite a lot of confidence in my orienteering at the minute but not so much confidence in my running. Bit of a new situation to be in for me. Seems that I am starting most races feeling slow and taking a while to get any good feeling.

Taper now for World Unis

Running 10:00 [3] 1.0 km (10:00 / km)

Really very slow back up the hill.
10 AM

Running 17:53 [2] 2.77 km (6:27 / km) +4m 6:24 / km

Warm up, not feeling very spritely.

Saturday Jun 23, 2012 #

12 PM

Running 22:13 intensity: (1:07 @1) + (6:48 @2) + (14:18 @3) 3.28 km (6:46 / km) +181m 5:18 / km
ahr:130 max:153

Warm up

Orienteering 1:44:29 intensity: (41 @1) + (46 @2) + (12:21 @3) + (1:18:56 @4) + (11:45 @5) 17.02 km (6:08 / km) +461m 5:24 / km
ahr:159 max:174

O festivalen long race. Wow that was hard. Hilly, green and more marsh than I have seen for a long while. Ran pretty clean, felt good in parts and really bad in others. Lost a couple of minutes round the last loop through tiredness and really suffering by the end.

Running 13:00 intensity: (6:44 @1) + (6:16 @2) 1.5 km (8:39 / km) +39m 7:39 / km
ahr:112 max:129

Very very slow back up the hill.

Friday Jun 22, 2012 #

5 PM

Running 11:50 intensity: (12 @0) + (46 @1) + (9:41 @2) + (1:11 @3) 1.71 km (6:55 / km) +72m 5:43 / km
ahr:116 max:134

Warm up

Orienteering 20:15 intensity: (1 @0) + (23 @1) + (9 @2) + (40 @3) + (12:27 @4) + (6:35 @5) 4.49 km (4:31 / km) +48m 4:17 / km
ahr:164 max:174

O festivalen Sprint. Quite interesting course, stomach was not enjoying it though and was taking it quite slow as a result.

Running 9:02 intensity: (23 @1) + (5:10 @2) + (3:29 @3) 1.4 km (6:27 / km) +41m 5:38 / km
ahr:127 max:141

Very slow back up the hill

Thursday Jun 21, 2012 #

3 PM

Running 1:05:18 [2] 10.86 km (6:01 / km) +178m 5:33 / km

Easy jog up to Sognsvann to collect some controls from last week.

Wednesday Jun 20, 2012 #

6 PM

Running 1:25:00 intensity: (11 @0) + (18:48 @1) + (41:22 @2) + (5:24 @3) + (16:02 @4) + (3:13 @5) 7.25 km (11:44 / km) +114m 10:52 / km
ahr:129 max:180

Intervals and orienteering from lillostua. Jog then a few sprints followed by 5,2,2,2,5 with indeterminate rest followed by two short orienteering loops back to back. Feeling better in the terrain than urban.

Tuesday Jun 19, 2012 #

3 PM

Orienteering 47:09 intensity: (1 @0) + (41 @1) + (21:19 @2) + (5:29 @3) + (2:49 @4) + (16:50 @5) 9.24 km (5:06 / km) +106m 4:49 / km
ahr:144 max:181

Sprint training in Nydalen. Not feeling very fast.

Saturday Jun 16, 2012 #

11 AM

Running 14:57 intensity: (1:22 @1) + (13:35 @2) 3.01 km (4:58 / km) +3m 4:56 / km
ahr:116 max:141

Midday jog
9 PM

Running 17:38 intensity: (6:50 @1) + (10:48 @2) 2.65 km (6:39 / km) +16m 6:27 / km
ahr:114 max:145

Warm up

Orienteering 1:22:58 intensity: (55 @1) + (6 @2) + (1:02 @3) + (46:05 @4) + (34:50 @5) 12.83 km (6:28 / km) +225m 5:57 / km
ahr:167 max:179

Jukola first leg. Took it nice and easy at the start, hit my gaffle and settled into a nice rhythm. Missed number 3 by about 30-45s and then number 7 by maybe 75s and then had to start working harder to pull back some places. Was running really quite well up until just before the taped route across the road where I switched off and binned 3 1/2 mins. Damn. Ran hard to the end and handed over in 89th. Disappointed as it was a good run apart from the last mistake.

Friday Jun 15, 2012 #

Orienteering 1:50:00 [3]

Night O when we arrived in finland and then some in the afternoon as well.

Thursday Jun 14, 2012 #

2 PM

Running 38:10 intensity: (52 @0) + (5:25 @1) + (4:21 @2) + (23:34 @3) + (3:58 @4) 7.33 km (5:12 / km) +159m 4:42 / km
ahr:129 max:157

Easy run, feeling good

Wednesday Jun 13, 2012 #

6 PM

Running 15:42 intensity: (6 @0) + (1:32 @1) + (5:03 @2) + (7:54 @3) + (1:07 @4) 2.82 km (5:34 / km) +14m 5:26 / km
ahr:130 max:160

Warm up

Orienteering 28:51 intensity: (13 @1) + (2 @2) + (10 @3) + (46 @4) + (27:40 @5) 4.45 km (6:29 / km) +90m 5:53 / km
ahr:176 max:184

Lillomarka handicap race. Everyone runs the same course but the start time is determined by your age and m21s start last.

Started in a group of around 5 or 6. Felt a bit slow and like I was taking the wrong lines at the start and David got the first few first but then, to the third he went a bit awol and I didnt see him again. Felt a bit faster towards the end and started to orienteer better but still room for improvement. Finished a minute or two behind in the handicap standings and think I was the fastest but I mispunched, as did a lot of people, on the first control. oops.
C • Gravy 2

Running 8:09 intensity: (1 @0) + (29 @2) + (7:39 @3) 1.43 km (5:43 / km) +12m 5:29 / km
ahr:137 max:147

Warm down

Monday Jun 11, 2012 #

10 PM

Orienteering 1:23:28 intensity: (2:02 @1) + (29:00 @2) + (40:36 @3) + (11:50 @4) 8.47 km (9:51 / km) +175m 8:56 / km
ahr:134 max:161

Night training, very green and orienteering very badly, couldn't keep a check on my direction or distance and missed alot. Second section was better.

Sunday Jun 10, 2012 #

11 AM

Running 1:13:40 intensity: (15 @1) + (11:51 @2) + (54:16 @3) + (7:18 @4) 12.6 km (5:51 / km) +243m 5:20 / km
ahr:138 max:158

Nice long run on the paths.
2 PM

Orienteering 45:47 intensity: (1:41 @1) + (8:37 @2) + (31:05 @3) + (4:24 @4) 4.97 km (9:12 / km) +99m 8:22 / km
ahr:136 max:156

Talked into collecting controls.

Saturday Jun 9, 2012 #

6 PM

Orienteering 1:14:08 intensity: (27 @0) + (8:55 @1) + (31:42 @2) + (31:44 @3) + (1:20 @4) 9.68 km (7:40 / km) +145m 7:08 / km
ahr:125 max:162

Hanging controls

Friday Jun 8, 2012 #

Cycling 20:00 [2]

20 min cycle to and from the hanging, the way there was all up so I am logging it but can't really log the downhill.
2 PM

Orienteering 42:04 intensity: (1:50 @1) + (18:45 @2) + (18:34 @3) + (2:55 @4) 5.4 km (7:47 / km) +119m 7:01 / km
ahr:133 max:156

Hanging some controls for Gronlopet on sunday. Hung the wrong box on one so had to go back.

Thursday Jun 7, 2012 #

6 PM

Orienteering 1:23:09 intensity: (13:14 @1) + (21:29 @2) + (26:16 @3) + (22:10 @4) 8.83 km (9:25 / km) +165m 8:37 / km
ahr:134 max:166

Not quite in the swing of orienteering yet, not helped by small reflectors at the controls but felt I was getting better as I went on.

Wednesday Jun 6, 2012 #

5 PM

Running 1:22:03 intensity: (4:18 @1) + (12:57 @2) + (16:57 @3) + (28:49 @4) + (19:02 @5) 10.28 km (7:59 / km) +245m 7:08 / km
ahr:147 max:181

Left home, onto a bus, to a train, to a flight, off the flight, onto a bus, into a car, quick change and then out for 7 x 3min (90s) followed by 1.5km downhill orienteering. Felt surprisingly good for the first 3 min (flat), fairly standard for the next few (uphill), and then pretty tired for the last couple (terrain). I also fell into the pit of running to fast for the downhill orienteering after.

Tuesday Jun 5, 2012 #

6 PM

Running 52:34 intensity: (48 @1) + (8:12 @2) + (28:26 @3) + (15:08 @4) 10.37 km (5:04 / km) +281m 4:28 / km
ahr:141 max:162

Easy with Treb

Monday Jun 4, 2012 #

6 PM

Running 1:03:06 intensity: (7 @0) + (28 @1) + (19:23 @2) + (41:13 @3) + (1:55 @4) 12.5 km (5:03 / km) +260m 4:34 / km
ahr:134 max:155

Easy up Porters with Treb, Malley and Dave

Sunday Jun 3, 2012 #

1 PM

Running 1:31:42 intensity: (10 @0) + (1:17 @1) + (30:05 @2) + (56:11 @3) + (3:59 @4) 16.42 km (5:35 / km) +327m 5:05 / km
ahr:134 max:153

Easy in clyne

Saturday Jun 2, 2012 #

3 PM

Running 1:08:39 intensity: (1 @0) + (28 @1) + (3:23 @2) + (33:41 @3) + (15:50 @4) + (15:16 @5) 12.11 km (5:40 / km) +286m 5:04 / km
ahr:152 max:183

Easy in clyne with 4 x 4min(4min) and 4 strides to end. Body not used to running fast.

« Earlier | Later »