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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Kris

In the 31 days ending Jul 31, 2014:

activity # timemileskm+mload
  Running35 25:51:12 167.41(9:16) 269.42(5:45) 3868338.7
  Orienteering9 6:00:55 36.59(9:52) 58.88(6:08) 1063161.3
  Cycling2 1:15:0011.5
  Swimming1 30:009.0
  Total39 33:37:07 203.99 328.3 4931520.6
  [1-5]39 33:36:39

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Thursday Jul 31, 2014 #

10 AM

Running 1:32:00 intensity: (40:02 @1) + (48:38 @2) + (3:20 @3) 13.6 km (6:46 / km) +263m 6:10 / km
ahr:116 max:142

Wednesday Jul 30, 2014 #

12 PM

Running 33:13 [2] 5.93 km (5:36 / km) +119m 5:05 / km

Swimming 30:00 [3]

5 PM

Running 4:51 [2] 0.85 km (5:44 / km) +1m 5:42 / km

Orienteering 1:00:21 intensity: (40:21 @2) + (20:00 @4) 8.04 km (7:30 / km) +89m 7:07 / km

Tuesday Jul 29, 2014 #

6 PM

Running 1:02:02 [2] 11.57 km (5:22 / km) +210m 4:55 / km

Monday Jul 28, 2014 #

5 PM

Running 1:05:08 [2] 12.44 km (5:14 / km) +213m 4:49 / km

Sunday Jul 27, 2014 #

7 AM

Running 1:49:13 intensity: (5 @0) + (8:26 @1) + (1:01:37 @2) + (37:41 @3) + (1:24 @4) 20.04 km (5:27 / km) +402m 4:57 / km
ahr:130 max:156

Saturday Jul 26, 2014 #

9 AM

Running 31:00 [2] 5.8 km (5:21 / km) +120m 4:51 / km

11 AM

Cycling 35:00 [1]

Friday Jul 25, 2014 #

6 PM

Running 1:02:00 [2] 12.0 km (5:10 / km) +200m 4:46 / km

Thursday Jul 24, 2014 #

10 AM

Running 50:00 [2] 10.0 km (5:00 / km)

Wednesday Jul 23, 2014 #

1 PM

Running 26:08 intensity: (1:04 @1) + (17:30 @2) + (7:34 @3) 4.91 km (5:19 / km) +3m 5:18 / km
ahr:130 max:144

6 PM

Running 51:46 intensity: (9:00 @1) + (30:10 @2) + (12:36 @3) 9.22 km (5:37 / km) +5m 5:36 / km
ahr:125 max:144

Tuesday Jul 22, 2014 #

6 PM

Running 58:03 intensity: (4 @0) + (10:48 @1) + (47:07 @2) + (4 @3) 11.03 km (5:16 / km) +42m 5:10 / km
ahr:118 max:140

Monday Jul 21, 2014 #

7 PM

Running 1:02:00 intensity: (10:00 @1) + (50:00 @2) + (2:00 @3) 12.0 km (5:10 / km) +40m 5:05 / km

Sunday Jul 20, 2014 #

11 AM

Running 21:08 intensity: (10 @0) + (6:32 @1) + (12:41 @2) + (1:38 @3) + (7 @4) 3.64 km (5:48 / km) +2m 5:47 / km
ahr:119 max:155

Running race 8:52 intensity: (1 @0) + (8 @1) + (2 @2) + (5 @3) + (32 @4) + (8:04 @5) 3.0 km (2:57 / km)
ahr:182 max:191

Welsh Athletics League Final in Brecon, or something impressive sounding on that vein. Not a great field mind.. It was taken out fast with the first 200 in something around 30 but then settled a bit. Took the lead after about four laps as I was feeling good. Was a bit hot and a bit windy for my liking but still pleased. Nothing impressive but finally under 9 minutes and finally Jonny Malleys equal in the 3000m stakes.
C • 8.52 4

Running 9:49 intensity: (2 @0) + (5:56 @2) + (3:51 @3) 1.6 km (6:08 / km) +2m 6:06 / km
ahr:133 max:140

Running 24:01 intensity: (5:57 @1) + (15:41 @2) + (2:23 @3) 3.85 km (6:15 / km) +1m 6:14 / km
ahr:120 max:149

Running 7:39 intensity: (6 @1) + (7 @2) + (12 @3) + (6:30 @4) + (44 @5) 2.02 km (3:47 / km) +3m 3:46 / km
ahr:170 max:176

Ran the 2000m steeples after. Put in very little effort but won to pick up some points and didn't trip on any of the barriers.

Running 7:51 intensity: (1:55 @1) + (5:56 @2) 1.32 km (5:56 / km) +3m 5:52 / km
ahr:117 max:127

Saturday Jul 19, 2014 #

5 PM

Running 46:23 intensity: (4 @0) + (16:12 @1) + (28:29 @2) + (1:38 @3) 7.98 km (5:49 / km) +71m 5:34 / km
ahr:117 max:153

Friday Jul 18, 2014 #

2 PM

Cycling 40:00 [2]

5 PM

Running 1:00:54 intensity: (24 @1) + (27:13 @2) + (33:17 @3) 12.2 km (5:00 / km) +200m 4:37 / km
ahr:136 max:149

Thursday Jul 17, 2014 #

6 PM

Running 50:19 intensity: (56 @1) + (35:18 @2) + (14:05 @3) 9.44 km (5:20 / km) +150m 4:56 / km
ahr:129 max:150

Wednesday Jul 16, 2014 #

6 PM

Running 12:58 [2] 2.01 km (6:28 / km) +94m 5:14 / km

Orienteering 24:14 [4] 4.73 km (5:08 / km) +9m 5:05 / km
(sick)

Sore throat but went orienteering. Tried pretty hard and just ahead of Ben.

Running 38:53 [2] 5.76 km (6:45 / km) +14m 6:40 / km

Tuesday Jul 15, 2014 #

2 PM

Running 58:00 [3] 11.8 km (4:55 / km) +200m 4:32 / km

Monday Jul 14, 2014 #

5 PM

Running 1:05:43 intensity: (2:05 @1) + (53:53 @2) + (9:45 @3) 11.7 km (5:37 / km) +226m 5:07 / km
ahr:126 max:149

Saturday Jul 12, 2014 #

9 AM

Running 1:04:43 intensity: (3:34 @1) + (18:14 @2) + (37:43 @3) + (5:12 @4) 9.55 km (6:47 / km) +543m 5:17 / km
ahr:139 max:169

Friday Jul 11, 2014 #

8 AM

Orienteering 1:14:57 intensity: (31 @1) + (13:39 @2) + (46:47 @3) + (14:00 @4) 9.78 km (7:40 / km) +406m 6:21 / km
ahr:144 max:163

9 AM

Running 10:03 intensity: (16 @1) + (9:34 @2) + (13 @3) 2.01 km (5:00 / km) +12m 4:52 / km
ahr:124 max:135

Thursday Jul 10, 2014 #

10 AM

Orienteering 1:10:58 [3] 9.93 km (7:09 / km) +400m 5:57 / km

Wednesday Jul 9, 2014 #

8 AM

Running 12:33 [2] 1.78 km (7:04 / km) +30m 6:31 / km

Orienteering 37:17 [3] 4.76 km (7:50 / km) +155m 6:44 / km

Running 8:09 [2] 1.45 km (5:37 / km)

4 PM

Running 31:51 intensity: (51 @1) + (15:33 @2) + (15:13 @3) + (14 @4) 4.92 km (6:29 / km) +230m 5:15 / km
ahr:134 max:155

Tuesday Jul 8, 2014 #

10 AM

Running 55:29 [2] 4.01 km (13:49 / km) +229m 10:45 / km

Middle training, just taking it easy but pretty scrappy. Couldn't make sense of the map.

Monday Jul 7, 2014 #

8 AM

Running 20:32 [2] 2.89 km (7:07 / km) +83m 6:13 / km

4 PM

Running 12:00 [2] 1.53 km (7:51 / km) +1m 7:49 / km

Orienteering 15:40 [5] 4.6 km (3:24 / km)

Relay,

Thought if we had four clean runs we'd be there or thereabouts. In the end we were, much down to Cats stormer on last leg. As for my race. I hurt, a lot. I didn't make any mistakes but it wasn't really possible to, maybe some route choice mistakes but I just suffered in the last half of the course. Slippery conditions didn't help as it was a lot of slowing down and speeding up. I also clattered a passer by on her phone who walked in front of me, no way of me stopping in those conditions. I stopped to see she was ok.

Sunday Jul 6, 2014 #

3 PM

Running 25:00 [2] 4.0 km (6:15 / km)

Saturday Jul 5, 2014 #

Note

Qualification went well. Felt comfortable even though I pushed reasonably hard and navigationally was fine.

Final. I was gutted and a bit angry when I finished. I perceived it as a bad run, in the cold light of day it was pretty average. The issue was my attitude. I was the wrong side of the tree at number one and with a bush and a tree there was no real way of getting around. This made me stressed and when I picked my route to number 3 I immediately spotted a "better" route and kicked myself the whole way. My route wasn't so bad, I lost nine seconds to the fastest route (and probably too someone who was running faster anyway. This was basically how the race continued. I made a couple of genuine mistakes (5-10s) and a lot of hesitations.

I think it probably came down to a lot of things. My run up hasn't been great and maybe I pushed to hard in the qualifier. In not going to risk it though. The heat was probably another factor, I felt awful and running two races in the heat in one day might have been to much. I paid more attention to preparing for the qualifier and it showed. The positives? I made in general good decisions even though at times my execution was off and I didn't have any flow or commitment. I also came 18th. This is the world champs and in the circumstance I will take that.

Looking back I'm not so disappointed I'mh the race but with my attitude.

I think this will prove to be a useful experience to have had.
C • If you 1
8 AM

Running 13:59 [2] 1.97 km (7:07 / km)

Orienteering 12:50 [5] 4.0 km (3:13 / km)

Orienteering 12:00 [2] 1.5 km (8:00 / km)

3 PM

Running 11:13 [2] 1.14 km (9:51 / km) +2m 9:46 / km

Orienteering race 16:36 [5] 4.5 km (3:41 / km)

Running 10:00 [2] 1.0 km (10:00 / km)

Friday Jul 4, 2014 #

8 AM

Running 26:36 [2] 3.85 km (6:54 / km) +2m 6:53 / km

Model

Thursday Jul 3, 2014 #

9 AM

Running 28:28 intensity: (47 @1) + (5:46 @2) + (21:52 @3) + (3 @4) 5.3 km (5:22 / km) +29m 5:14 / km
ahr:140 max:155

Treviso
2 PM

Running 29:54 [2] 6.01 km (4:58 / km) +3m 4:58 / km

Venice

Wednesday Jul 2, 2014 #

Running 28:00 [2] 5.0 km (5:36 / km)

Tuesday Jul 1, 2014 #

1 PM

Running 7:25 intensity: (1 @0) + (1:19 @1) + (5:48 @2) + (17 @3) 1.27 km (5:51 / km) +3m 5:47 / km
ahr:122 max:138

C • Smash it! 3

Orienteering 36:02 intensity: (1 @0) + (2:42 @1) + (7:37 @2) + (2:34 @3) + (10:23 @4) + (12:45 @5) 7.04 km (5:07 / km) +4m 5:06 / km
ahr:156 max:182

Sprintervals, ably planned by Poo Boy on BenM's map. Much more positive.

Running 35:23 intensity: (47 @1) + (17:30 @2) + (17:06 @3) 6.03 km (5:52 / km) +117m 5:21 / km
ahr:134 max:153

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