Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Kris

In the 30 days ending Nov 30, 2015:

activity	#	time	miles		km		+m	load
Running	28	33:11:07	242.02	(8:14)	389.5	(5:07)	3343	468.4
Orienteering	10	9:55:32	52.57	(11:20)	84.61	(7:02)	2091	199.4
Strength and Conditioning	3	40:00						4.0
Total	32	43:46:39	294.59		474.1		5434	671.7

2:53

0:00

» now

Monday Nov 30, 2015 #

5 PM

Running 1:32:48 [2] 19.21 km (4:50 / km) +176m 4:37 / km

No pain at all today, I am dubbing it terrain knee and it is a bit annoying since I want to be running in terrain at the moment.

Strength and Conditioning 16:00 [1]

Sunday Nov 29, 2015 #

9 AM

Running 15:00 [2] 1.5 km (10:00 / km) +100m 7:30 / km

Orienteering 13:05 [2] 1.14 km (11:28 / km) +31m 10:06 / km
ahr:141 max:166

Some map memory with Spongey. I was awful, I partly blame the fact that my knee started hurting straight away.

Orienteering 14:59 1.39 km (10:46 / km) +74m 8:30 / km
ahr:109 max:160 (injured)

Knee had eased off a bit but came back as soon as I started shadowing.

Running 10:00 [2] 1.34 km (7:27 / km)
ahr:141 max:176

No pain at all on the jog up and down on the paths. It is just in terrain.

Saturday Nov 28, 2015 #

12 PM

Orienteering 8:00 [2] 1.6 km (5:00 / km)

Orienteering 54:30 [2] 7.27 km (7:30 / km) +269m 6:20 / km

Various courses and shadowing at lakeside. My left knee beginning to be a bit sore in the same way as yesterday at the end.

Orienteering 19:05 [2] 2.83 km (6:44 / km) +94m 5:47 / km

Thursday Nov 26, 2015 #

5 PM

Running 1:25:00 [2] 17.47 km (4:52 / km) +113m 4:43 / km

Wednesday Nov 25, 2015 #

5 PM

Running 1:29:40 [2] 18.1 km (4:57 / km) +130m 4:47 / km

Tuesday Nov 24, 2015 #

6 PM

Running 15:47 [2] 3.18 km (4:58 / km) +37m 4:41 / km

Running 50:00 6.37 km (7:51 / km) +1m 7:50 / km

2 x 12 x 200m (off every 2 minutes).

Track a bit icy tonight. Legs started ok but soon started to get a bit heavy.
30,30,31,30,30,30,31,31,30,31,31,31
32,31,31,31,32,32,31,31,32,31,31,31

Now comes the big rolling 7 as I am not taking a rest day until Friday.

Running 25:36 [2] 4.71 km (5:26 / km) +32m 5:15 / km

Monday Nov 23, 2015 #

5 PM

Running 1:31:46 [2] 18.0 km (5:06 / km) +105m 4:57 / km

Legs tired, knee fine. I think it was just complaining about the disproportionate amount of terrain it was subjected to this weekend.

Sunday Nov 22, 2015 #

12 PM

Orienteering 1:45:43 [3] 10.97 km (9:38 / km) +476m 7:55 / km

Trossachs. Hard work but feeling ok. Taking it easy on the last couple as my knee was a bit sore (gone immediately after).

Saturday Nov 21, 2015 #

8 AM

Orienteering 1:11:44 [2] 8.08 km (8:52 / km) +219m 7:49 / km
ahr:137 max:155

Contour/corridor at easy pace. Wasn't very confident at all but didn't make any big mistakes..

1 PM

Running 51:02 [1] 8.73 km (5:51 / km) +177m 5:19 / km

Very easy paced run around the ski tracks.

Friday Nov 20, 2015 #

8 AM

Running 25:06 [2] 4.8 km (5:14 / km) +120m 4:39 / km

Orienteering 50:58 [2] 6.71 km (7:36 / km) +199m 6:37 / km

Sognsvann, cold. Gaffled intervals at easy pace with Nico. Good fun, but feeling a bit rusty.

Running 23:10 [2] 4.53 km (5:07 / km) +23m 4:59 / km

5 PM

Running 14:00 [2] 2.27 km (6:10 / km) +28m 5:48 / km
ahr:110 max:141

Orienteering 1:00:17 8.91 km (6:46 / km) +188m 6:07 / km
ahr:167 max:177

Mass start night race. Feeling ok and making good decisions when in the group but legs started to go halfway around. I tried to push harder to keep up but missed my forking and was spat out the back. Scrappy and slow from then in.

Thursday Nov 19, 2015 #

5 PM

Running 33:53 [2] 5.22 km (6:29 / km) +96m 5:56 / km
ahr:131 max:149

Running race 8:49 [5] 3.0 km (2:56 / km) +10m 2:53 / km
ahr:133 max:175

3000m in Bislett. The indoor track has quite a noticeable hill in it. Ran as hard as I could muster but it felt like there was more to come. Satisfied for this time of year.

Running 11:15 1.9 km (5:55 / km)
ahr:124 max:137

Wednesday Nov 18, 2015 #

6 PM

Running 13:33 [2] 2.61 km (5:11 / km) +66m 4:36 / km

Orienteering 19:08 [2] 2.57 km (7:26 / km) +85m 6:23 / km

Night training. Stomach feeling horrible so cut my losses.

Tuesday Nov 17, 2015 #

6 PM

Running 22:07 [2] 3.54 km (6:15 / km) +62m 5:44 / km

Running 31:43 7.07 km (4:29 / km)

8 x 800 (90s).

Felt ok, built into it. Doing a 3km with Lillomarka on Thursday and didn't want to blunt my legs or equally slack off too much.

2.26, 25, 23, 22, 22, 21, 22, 22

Running 32:41 [2] 5.71 km (5:43 / km) +75m 5:22 / km

Monday Nov 16, 2015 #

5 PM

Running 1:25:44 [2] 17.47 km (4:55 / km) +111m 4:45 / km

Strength and Conditioning 16:00 [1]

Sunday Nov 15, 2015 #

12 PM

Running 16:23 [2] 3.43 km (4:46 / km) +22m 4:37 / km

Orienteering 1:24:53 [3] 13.75 km (6:11 / km) +67m 6:02 / km

Just to give me a bit more direction, I ran the JEC 2010 long distance in Tentsmuir. I wasn't pushing very hard but all the same I hope the forest has got slower since I ran it in 64 that time.. Legs a bit tired in terrain today and I made more maverick path routes as it went on.

C • Yep, it's toughened up a bit 2

Running 9:41 [2] 1.94 km (5:00 / km) +3m 4:58 / km

Saturday Nov 14, 2015 #

2 PM

Running 34:09 [2] 5.57 km (6:08 / km) +103m 5:37 / km

Running race 31:51 [5] 9.34 km (3:25 / km) +178m 3:07 / km
ahr:115 max:138

Braids XC

First lap plan was to stay with Spongey, which I did. We had a bit of a gap with the leader (Lawler?) over the hill the first time but it all came together by the end of the first lap. I started to tap out a rhythm going in to the second lap, then Coombs came up and blew the field apart with a big dig. Only me him and Spongey left. Coombs dropped off as we neared the top and then Spongey got a couple of meters over the top. He destroyed any hopes I had of pulling it back with a really strong mile or so off the hill and then it was a case of suffering it in.

Running 48:54 7.85 km (6:14 / km) +134m 5:44 / km
ahr:123 max:131

Friday Nov 13, 2015 #

6 PM

Running 33:14 [2] 6.64 km (5:00 / km) +39m 4:52 / km

Thursday Nov 12, 2015 #

5 PM

Running 1:29:43 19.07 km (4:42 / km) +165m 4:31 / km

Got locked on the bridge when it shut due to high winds and had to ring the man to let me off..

Wednesday Nov 11, 2015 #

5 PM

Running 1:25:25 [2] 17.4 km (4:55 / km) +108m 4:46 / km

Tuesday Nov 10, 2015 #

6 PM

Running 16:52 [2] 3.1 km (5:26 / km)

Running 55:17 9.09 km (6:05 / km)

C • Next door 2

Running 21:38 [2] 4.03 km (5:22 / km) +32m 5:10 / km

Monday Nov 9, 2015 #

Strength and Conditioning 8:00 [1]

5 PM

Running 1:26:03 [2] 17.38 km (4:57 / km) +111m 4:48 / km

Sunday Nov 8, 2015 #

11 AM

Running 18:15 [2] 3.35 km (5:27 / km) +49m 5:04 / km

Orienteering 1:01:40 [4] 10.97 km (5:37 / km) +269m 5:00 / km

Not keen before starting but enjoyed it the whole way. Ran hard but not flat out and was generally pretty good at finding the controls but didn't always get there in the most efficient manner.

Running 19:59 [2] 3.08 km (6:29 / km) +68m 5:50 / km

Saturday Nov 7, 2015 #

11 AM

Running 14:59 [2] 2.8 km (5:21 / km)

Running 34:00 8.0 km (4:15 / km)

Lactate test:

Tried 30 seconds at 21km/h but didn't have the pace in my legs to maintain it.

Running 11:16 [1] 1.8 km (6:16 / km)

2 PM

Running 1:47 [1] 0.39 km (4:33 / km)

Running 22:38 [2] 4.1 km (5:31 / km) +2m 5:30 / km

Running 1:06:20 12.87 km (5:09 / km) +5m 5:09 / km
ahr:154 max:191

4 x 1200 (~90s)
3.59, 51, 48, 48

20mins jog

2 x 600 (a few minutes)
92, 92

Lactate values being taken, felt tired from the morning but apart from that comfortable. Spongey gave me a good seeing to on the 600s.

Running 2:12 [1] 0.38 km (5:49 / km)