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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Kris

In the 31 days ending Mar 31, 2014:

activity # timemileskm+mload
  Running35 31:16:28 212.92 342.67 7824501.2
  Orienteering6 2:57:55 21.49(8:17) 34.58(5:09) 59199.8
  Total35 34:14:23 234.41 377.25 8415600.9
  [1-5]35 34:13:06

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Monday Mar 31, 2014 #

5 PM

Running 1:00:06 intensity: (2:00 @1) + (35:22 @2) + (21:15 @3) + (1:29 @4) 10.29 km (5:50 / km) +226m 5:16 / km
ahr:133 max:157

Easy in Rivelin.

Sunday Mar 30, 2014 #

8 AM

Running 15:03 intensity: (34 @1) + (11:00 @2) + (3:19 @3) + (10 @4) 2.78 km (5:25 / km) +44m 5:01 / km
ahr:129 max:157

Orienteering 15:25 intensity: (13 @1) + (7 @2) + (9 @3) + (49 @4) + (14:07 @5) 4.51 km (3:25 / km) +1m 3:25 / km
ahr:179 max:188

WOC Test Sprint.

Had an ok run. A not very thorough look shows 2 10s mistakes and 10s lost on a route choice. Just managed to come out on top of a packed 20 seconds. We have a lot of guys who are very good at sprint, would not like to be a selector. Happy and it brings a bit of confidence that everything is there.

Running 10:06 intensity: (42 @1) + (9:18 @2) + (6 @3) 1.58 km (6:23 / km) +19m 6:01 / km
ahr:122 max:135

11 AM

Running 1:09:32 intensity: (1:11 @1) + (20:15 @2) + (19:35 @3) + (28:31 @4) 9.87 km (7:03 / km) +667m 5:16 / km
ahr:146 max:170

Skiddaw with John. Good run, steep.

Saturday Mar 29, 2014 #

10 AM

Running 32:15 intensity: (9 @0) + (11:21 @1) + (18:07 @2) + (2:04 @3) + (34 @4) 5.79 km (5:34 / km) +188m 4:48 / km
ahr:119 max:163

Friday Mar 28, 2014 #

12 PM

Running 19:37 intensity: (2 @0) + (1:32 @1) + (7:19 @2) + (8:05 @3) + (2:39 @4) 3.58 km (5:29 / km) +147m 4:33 / km
ahr:136 max:168

Orienteering 33:34 intensity: (20 @2) + (10 @3) + (8:58 @4) + (24:06 @5) 5.8 km (5:47 / km) +175m 5:02 / km
ahr:176 max:185

WOC Trials Middle.

Had an ok run bar one big mistake. On the legs that I got right I seemed to be there or thereabouts but I made too many 15 second misses and 80s mistake. If I had come into it with some forest training behind me then maybe I could have made an outside go but that wasn't what this weekend was about. I knew I was coming in with not enough forest training. I hope that the run was good enough so that I can run middle at World Unis, thats why I was on the start line.

Running 13:23 intensity: (35 @1) + (10:25 @2) + (2:23 @3) 2.49 km (5:22 / km) +54m 4:51 / km
ahr:127 max:141

Thursday Mar 27, 2014 #

6 PM

Running 27:41 [2] 5.26 km (5:16 / km) +105m 4:47 / km

Wednesday Mar 26, 2014 #

2 PM

Running 28:26 intensity: (4:17 @1) + (3:52 @2) + (14:09 @3) + (6:08 @4) 5.72 km (4:58 / km) +31m 4:50 / km
ahr:139 max:160

Running 33:08 intensity: (16:17 @1) + (11:58 @2) + (4:53 @3) 5.43 km (6:06 / km) +145m 5:23 / km
ahr:112 max:144

Tuesday Mar 25, 2014 #

6 PM

Running 54:01 intensity: (12 @0) + (40 @1) + (26:42 @2) + (24:01 @3) + (2:26 @4) 9.35 km (5:46 / km) +138m 5:23 / km
ahr:134 max:167

Monday Mar 24, 2014 #

5 PM

Running 1:01:06 intensity: (3 @0) + (10 @1) + (22:41 @2) + (32:54 @3) + (5:18 @4) 11.08 km (5:31 / km) +218m 5:01 / km
ahr:138 max:163

Sunday Mar 23, 2014 #

9 AM

Running 13:36 intensity: (33 @1) + (57 @2) + (5:28 @3) + (6:38 @4) 2.45 km (5:33 / km) +65m 4:54 / km
ahr:150 max:167

Running 11:30 intensity: (47 @1) + (2:45 @2) + (4:41 @3) + (3:17 @4) 2.06 km (5:35 / km) +3m 5:33 / km
ahr:142 max:162

Running race 32:25 intensity: (9 @1) + (2 @2) + (6 @3) + (5:15 @4) + (26:53 @5) 10.0 km (3:15 / km) +154m 3:01 / km
ahr:178 max:186

Varsity 10km. Big group on the first lap and then slowly it started to thin out once we'd gone through the first few hills. Whittled down to me and Dom and I managed to get a small gap on the third lap which I pushed on to make sure it didn't close. Had the win by 12 seconds in the end. Pretty happy with the time on a hilly and twisting course.
C • Congratulations 4

Running 20:28 intensity: (1 @0) + (2:44 @1) + (13:50 @2) + (3:53 @3) 3.33 km (6:09 / km) +84m 5:28 / km
ahr:125 max:145

Saturday Mar 22, 2014 #

6 PM

Running 31:10 intensity: (1 @0) + (3:54 @1) + (16:57 @2) + (10:18 @3) 5.8 km (5:22 / km) +100m 4:57 / km
ahr:127 max:151

Friday Mar 21, 2014 #

6 PM

Running 8:00 [2]

Running 58:00 [2] 10.14 km (5:43 / km) +247m 5:06 / km

Thursday Mar 20, 2014 #

5 PM

Running 17:32 intensity: (34 @1) + (1:49 @2) + (8:38 @3) + (6:31 @4) 3.58 km (4:54 / km) +106m 4:16 / km
ahr:149 max:169

Orienteering 27:26 intensity: (6 @1) + (16:46 @2) + (10:34 @3) 4.79 km (5:44 / km) +85m 5:16 / km
ahr:132 max:147

Running 17:47 intensity: (21 @1) + (11:17 @2) + (6:09 @3) 3.48 km (5:06 / km) +82m 4:34 / km
ahr:130 max:146

Wednesday Mar 19, 2014 #

2 PM

Running 6:00 intensity: (38 @0) + (55 @1) + (1:52 @2) + (2:35 @3) 1.5 km (4:00 / km)
ahr:114 max:151

Running 16:01 intensity: (3 @1) + (22 @2) + (15:23 @3) + (13 @4) 4.05 km (3:57 / km)
ahr:149 max:163

6 PM

Running 50:27 intensity: (1 @0) + (7:39 @1) + (32:29 @2) + (10:18 @3) 9.43 km (5:21 / km) +210m 4:49 / km
ahr:125 max:146

Tuesday Mar 18, 2014 #

5 PM

Running 9:41 intensity: (5:13 @1) + (3:42 @2) + (46 @3) 1.94 km (4:59 / km) +22m 4:43 / km
ahr:115 max:138

Orienteering 22:13 intensity: (57 @1) + (10:50 @2) + (10:26 @3) 3.45 km (6:26 / km) +143m 5:20 / km
ahr:132 max:152

Running 31:16 intensity: (1 @0) + (1:11 @1) + (14:15 @2) + (7:32 @3) + (4:24 @4) + (3:53 @5) 6.66 km (4:42 / km) +107m 4:21 / km
ahr:141 max:178

Monday Mar 17, 2014 #

5 PM

Running 59:45 intensity: (2 @0) + (2:36 @1) + (40:11 @2) + (16:56 @3) 10.87 km (5:30 / km) +245m 4:56 / km
ahr:129 max:147

Sunday Mar 16, 2014 #

9 AM

Running 12:41 intensity: (1:17 @1) + (7:16 @2) + (4:08 @3) 2.75 km (4:37 / km)
ahr:129 max:154

10 AM

Running 20:12 intensity: (3:54 @1) + (5:00 @2) + (9:39 @3) + (1:39 @4) 2.6 km (7:46 / km) +59m 6:59 / km
ahr:132 max:164

Running race 38:21 intensity: (1 @0) + (15 @1) + (5 @2) + (10 @3) + (2:48 @4) + (35:02 @5) 9.22 km (4:10 / km) +480m 3:18 / km
ahr:179 max:187

Wolfs pit fell race.

Felt a bit flat yesterday and wasn't planning on pushing the pace today. A good Dark Peak turnout was on the start line though so it was shaping up to be a good race.Simon Bailey went to the front at the start except I didn't quite know who it was. Stuck in and it twigged when someone said go on Simon and knew it would be a hard day..

I was stuck in for the first half and then he started to get a bit of a gap on the second climb which only really started to be significant on the third climb. Still, thought I could dip under the old record so carried on hurting myself up that climb and down the very fun hill towards the finish. It was touch and go at the bottom and the last windy uphill finish was not appreciated and despite pushing very hard for the line I was a few seconds behind the old record. Simon pulled out a lead of just over 20 seconds in the end which isn't so much either. Good fun, lots of pain.
C • 4 seconds 6

Running 16:17 intensity: (6:31 @1) + (9:35 @2) + (11 @3) 2.29 km (7:07 / km) +35m 6:37 / km
ahr:119 max:135

Saturday Mar 15, 2014 #

12 PM

Running 1:26:48 intensity: (1:25 @1) + (40:42 @2) + (42:02 @3) + (2:36 @4) + (3 @5) 16.39 km (5:18 / km) +351m 4:47 / km
ahr:136 max:177

Friday Mar 14, 2014 #

5 PM

Running 49:19 intensity: (2 @0) + (28:56 @1) + (19:46 @2) + (35 @3) 8.66 km (5:42 / km) +172m 5:11 / km
ahr:113 max:138

Thursday Mar 13, 2014 #

6 PM

Running 32:01 [2] 5.23 km (6:07 / km) +107m 5:33 / km

Wednesday Mar 12, 2014 #

5 PM

Running 59:21 [2] 10.22 km (5:49 / km) +254m 5:10 / km

Tuesday Mar 11, 2014 #

6 PM

Running 12:22 [2] 2.69 km (4:36 / km) +2m 4:35 / km

Orienteering 43:19 [4] 10.55 km (4:06 / km) +148m 3:50 / km

Kelham Island Urban Orienteering.

Good race, started well, lost a bit of motivation in the middle and then finished well again. Tough to see the best routes as it was very multi level, also tough to be sure what you were allowed to cross but good fun.

Running 2:33 [2] 0.17 km (14:50 / km) +1m 14:24 / km

Monday Mar 10, 2014 #

2 PM

Running 1:22:58 intensity: (52:58 @2) + (30:00 @3) 15.25 km (5:26 / km) +331m 4:54 / km

Sunday Mar 9, 2014 #

8 AM

Running 15:29 [2] 2.84 km (5:27 / km)

10 AM

Running 2:09:35 intensity: (1:09:35 @2) + (1:00:00 @3) 18.95 km (6:50 / km) +769m 5:41 / km

Saturday Mar 8, 2014 #

4 PM

Running 55:53 [2] 10.72 km (5:13 / km) +232m 4:42 / km

Friday Mar 7, 2014 #

3 PM

Running 54:39 [2] 9.93 km (5:30 / km) +231m 4:56 / km

Thursday Mar 6, 2014 #

4 PM

Running 27:50 [2] 5.71 km (4:52 / km) +56m 4:39 / km

Orienteering 35:58 intensity: (10:00 @2) + (25:58 @4) 5.49 km (6:33 / km) +39m 6:19 / km

Sprintervals down at Don Valley.. Nice to run somewhere new.

Running 42:23 [2] 6.91 km (6:08 / km) +178m 5:26 / km

Wednesday Mar 5, 2014 #

12 PM

Running 1:02:34 [2] 10.78 km (5:48 / km) +282m 5:08 / km

Rivelin

Tuesday Mar 4, 2014 #

6 PM

Running 1:04:07 intensity: (34:07 @2) + (30:00 @4) 15.44 km (4:09 / km) +6m 4:09 / km

Back feeling a bit better so I thought I'd try some threshold. Inspired by Hodkinsons revival of this classic so did 10 mins threshold, 2 mins, 10 mins of 15s on, 15s off (couldn't be bothered actually doing it as turnarounds), 2 mins, 10 mins threshold. Felt pretty good and I agree, this session is fun. Low point was when I was thresholding along a dark path and tripped over a gate knocking, among other things, my pride.

Monday Mar 3, 2014 #

2 PM

Running 1:01:49 intensity: (15 @1) + (58:49 @2) + (2:45 @3) 12.47 km (4:58 / km) +212m 4:34 / km
ahr:134 max:154

Went to see the physio about my back, it's quite stiff.

Sunday Mar 2, 2014 #

Running 1:25:00 [2] 15.0 km (5:40 / km) +420m 4:58 / km

Saturday Mar 1, 2014 #

4 PM

Running 56:14 intensity: (4 @0) + (1:42 @1) + (27:16 @2) + (27:12 @3) 9.95 km (5:39 / km) +239m 5:03 / km
ahr:133 max:154

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