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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Kris

In the 31 days ending May 31, 2015:

activity # timemileskm+mload
  Running38 28:30:35 204.22(8:23) 328.67(5:12) 2763405.2
  Orienteering6 3:48:31 28.45(8:02) 45.78(5:00) 373113.0
  Total39 32:19:06 232.67(8:20) 374.45(5:11) 3136518.2
  [1-5]39 32:18:49

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Sunday May 31, 2015 #

7 AM

Running 16:00 [1] 3.2 km (5:00 / km)

8 AM

Running 14:22 [2] 2.7 km (5:19 / km) +4m 5:17 / km

Running 13:21 intensity: (3 @0) + (12:19 @1) + (59 @2) 1.53 km (8:42 / km) +4m 8:35 / km
ahr:101 max:134

Orienteering race 13:00 intensity: (16 @1) + (4 @2) + (21 @3) + (4:12 @4) + (8:07 @5) 3.58 km (3:38 / km) +18m 3:33 / km
ahr:172 max:181

Sprint relay 2nd leg.

Running 7:11 intensity: (3:14 @1) + (3:57 @2) 1.16 km (6:11 / km) +3m 6:06 / km
ahr:116 max:125

Orienteering race 15:01 intensity: (15 @1) + (5 @2) + (34 @3) + (7:22 @4) + (6:45 @5) 3.98 km (3:46 / km) +15m 3:42 / km
ahr:170 max:180

Sprint Relay 4th leg.

Running 15:52 intensity: (11:23 @1) + (4:29 @2) 2.58 km (6:10 / km) +4m 6:07 / km
ahr:112 max:124

5 PM

Running 25:41 [2] 4.52 km (5:41 / km) +46m 5:24 / km

Saturday May 30, 2015 #

8 AM

Running 22:42 [2] 3.8 km (5:58 / km) +44m 5:39 / km

Running 6:11 [2] 1.14 km (5:25 / km) +3m 5:21 / km

2 PM

Running 24:27 [2] 3.35 km (7:18 / km) +5m 7:15 / km

Orienteering race 15:00 [5] 4.0 km (3:45 / km)

Danish Championships Sprint. Good run, only small misses.
C • Congratulations! 2

Running 15:46 [2] 2.42 km (6:32 / km) +27m 6:11 / km

Friday May 29, 2015 #

11 AM

Running 45:00 [2] 8.75 km (5:09 / km) +68m 4:57 / km

Thursday May 28, 2015 #

10 AM

Running 38:01 [2] 8.07 km (4:43 / km) +43m 4:35 / km

5 PM

Running 1:05:29 [2] 13.02 km (5:02 / km) +205m 4:40 / km

Wednesday May 27, 2015 #

12 PM

Running 29:52 [2] 6.66 km (4:29 / km) +41m 4:21 / km

6 PM

Running 25:05 intensity: (2 @0) + (1:03 @1) + (11:22 @2) + (7:50 @3) + (4:38 @4) + (10 @5) 5.37 km (4:40 / km) +13m 4:37 / km
ahr:137 max:178

Running race 4:05 intensity: (11 @1) + (4 @2) + (4 @3) + (26 @4) + (3:20 @5) 1.5 km (2:43 / km) +2m 2:42 / km
ahr:175 max:185

Loughborough open meet. Wet and windy. Rob ran away from me. Swimming in lactate for the last 200m.

47, 65, 68, 65 or 65, 64, 70, 46 depending on your persuasion.

Orienteering 35:04 intensity: (1:15 @1) + (32 @2) + (6:47 @3) + (26:30 @4) 6.0 km (5:51 / km) +100m 5:24 / km
ahr:151 max:166

Straight into the reps I saved from last Friday. Fair bit of lactate kicking around still which meant legs felt flat and head went a couple of times. Also pretty slippery from the rain.

Running 11:39 intensity: (26 @1) + (11:13 @2) 2.31 km (5:02 / km) +2m 5:01 / km
ahr:126 max:132

Tuesday May 26, 2015 #

6 PM

Running 42:47 intensity: (6 @1) + (22:51 @2) + (12:45 @3) + (7:03 @4) + (2 @5) 8.75 km (4:53 / km) +79m 4:41 / km
ahr:137 max:175

Monday May 25, 2015 #

12 PM

Running 56:35 [2] 11.45 km (4:56 / km) +9m 4:55 / km

Easy

Sunday May 24, 2015 #

12 PM

Running 1:32:36 [2] 15.8 km (5:52 / km) +422m 5:10 / km

Saturday May 23, 2015 #

11 AM

Running 12:17 intensity: (3:59 @1) + (5:45 @2) + (2:33 @3) 2.02 km (6:05 / km) +6m 6:00 / km
ahr:121 max:144

Running 20:29 intensity: (4:00 @1) + (1:33 @2) + (1:57 @3) + (6:48 @4) + (6:11 @5) 4.73 km (4:20 / km) +1m 4:19 / km
ahr:153 max:178

Started reps, back tightened up and got a bit too sore so didn't risk it. Think I slept a bit funny.

Running 25:05 intensity: (6:00 @1) + (19:05 @2) 4.61 km (5:27 / km) +27m 5:17 / km
ahr:118 max:131

Friday May 22, 2015 #

11 AM

Running 34:20 [2] 6.41 km (5:22 / km) +40m 5:12 / km

3 PM

Running 8:44 [2] 1.85 km (4:43 / km) +13m 4:33 / km

Orienteering 31:17 [2] 6.24 km (5:01 / km) +64m 4:46 / km

Running 12:32 [2] 2.6 km (4:49 / km) +3m 4:47 / km

Thursday May 21, 2015 #

6 PM

Running 1:07:55 [2] 13.37 km (5:05 / km) +188m 4:45 / km

Wednesday May 20, 2015 #

5 PM

Running 16:17 intensity: (1:13 @1) + (10:50 @2) + (4:14 @3) 3.44 km (4:44 / km) +39m 4:29 / km
ahr:128 max:149

Running 59:17 intensity: (17:09 @1) + (8:03 @2) + (7:36 @3) + (20:55 @4) + (5:34 @5) 10.54 km (5:38 / km) +45m 5:30 / km
ahr:139 max:182

10 tempo (10 mins), 30s, 120s, 30s, 105s, 30s, 75s, 30s, 60s (all 90s, aiming to get faster on every long one), (10 mins), 2km tempo.

Only one doing the first 10mins so that was a bit grim, then the pace was very quick for the shorter reps and I struggled to get any faster as they went along. The last tempo felt fine though.

Running 15:13 intensity: (2:47 @1) + (12:26 @2) 2.73 km (5:35 / km) +3m 5:33 / km
ahr:120 max:132

Tuesday May 19, 2015 #

5 PM

Running 1:02:28 [2] 11.53 km (5:25 / km) +175m 5:02 / km

Monday May 18, 2015 #

10 AM

Running 32:21 [2] 6.68 km (4:51 / km) +42m 4:42 / km

5 PM

Running 49:52 [2] 10.18 km (4:54 / km) +134m 4:36 / km

Sunday May 17, 2015 #

4 PM

Running 33:31 intensity: (7 @0) + (14:54 @1) + (14:39 @2) + (3:51 @3) 3.42 km (9:48 / km) +3m 9:46 / km
ahr:116 max:148

Running race 8:30 intensity: (6 @1) + (7 @2) + (9 @3) + (43 @4) + (7:25 @5) 3.0 km (2:50 / km)
ahr:181 max:190

LIA, 3000m

So this week has been a write off. Cold still lingering but I had to put myself on the start line. After all I had pretty much tapered. Everyone on the startline (bar me) had a pb of faster than 8.35 and pacemakers were going for sub 8 pace so guaranteed a fast race. Didn't know how I would cope.

Fast first km in the bunch, then started to drop off but worked my way through some stragglers in the last km or so. Legs felt great, head felt full of cold as expected. 8:29.72. Sneaked under.

Pretty pleased, obviously had the benefit of being fresh. Hopefully I can do some training next week.
C • nice! 5

Running 16:53 intensity: (2:41 @2) + (14:12 @3) 3.47 km (4:52 / km) +33m 4:39 / km
ahr:142 max:154

Running 9:33 intensity: (34 @1) + (8:59 @2) 1.68 km (5:41 / km) +3m 5:38 / km
ahr:122 max:134

Running 12:32 intensity: (33 @1) + (10:40 @2) + (1:19 @3) 2.41 km (5:12 / km) +3m 5:10 / km
ahr:128 max:142

Saturday May 16, 2015 #

6 PM

Running 40:15 [2] 7.26 km (5:33 / km) +61m 5:19 / km

Same as yesterday with some strides, feeling a bit better, still lingering.

Friday May 15, 2015 #

5 PM

Running 38:03 [2] 7.1 km (5:22 / km) +59m 5:09 / km
(sick)

Easy and some drills, legs feeling good, still feel ill.

Thursday May 14, 2015 #

5 PM

Running 51:17 intensity: (10 @1) + (31:05 @2) + (14:59 @3) + (4:51 @4) + (12 @5) 10.36 km (4:57 / km) +171m 4:34 / km
ahr:135 max:181 (sick)

Same as yesterday, planned to do a bit more but felt crap.

Wednesday May 13, 2015 #

6 PM

Running 54:02 [2] 11.02 km (4:54 / km) +164m 4:34 / km
(sick)

Feeling a bit better, pulled out of the 3k I was meant to be doing.

Tuesday May 12, 2015 #

6 PM

Running 30:43 [1] 5.96 km (5:09 / km) +38m 5:00 / km
(sick)

Feeling crap

Monday May 11, 2015 #

Note
(sick) (rest day)

The cold I have been fighting for the last couple of weeks is here with a vengeance..

Sunday May 10, 2015 #

11 AM

Running 29:54 [1] 4.18 km (7:09 / km) +75m 6:33 / km

Saturday May 9, 2015 #

9 AM

Running 53:19 [2] 8.49 km (6:17 / km) +140m 5:48 / km

8 PM

Running 20:00 [2] 1.95 km (10:16 / km)

Orienteering race 1:09:00 [4] 14.73 km (4:41 / km) +154m 4:27 / km
ahr:179 max:184

C • Good work 2

Running 11:39 [2] 1.78 km (6:33 / km) +42m 5:52 / km

Friday May 8, 2015 #

5 PM

Orienteering 50:09 [2] 7.25 km (6:55 / km) +22m 6:49 / km

Wednesday May 6, 2015 #

4 PM

Running 1:12:26 [3] 16.75 km (4:19 / km) +80m 4:13 / km

Tuesday May 5, 2015 #

5 PM

Running 36:46 [2] 8.13 km (4:31 / km) +46m 4:24 / km

Monday May 4, 2015 #

7 AM

Running 1:00:07 [2] 12.64 km (4:45 / km) +7m 4:45 / km

Sunday May 3, 2015 #

8 AM

Running 18:28 intensity: (5 @0) + (13 @1) + (7:36 @2) + (7:38 @3) + (2:54 @4) + (2 @5) 3.9 km (4:44 / km) +23m 4:36 / km
ahr:137 max:176

12 PM

Running 29:07 [2] 4.37 km (6:40 / km) +5m 6:38 / km

2 PM

Running race 32:28 [5] 10.0 km (3:15 / km)

Running 16:05 [2] 3.03 km (5:18 / km) +5m 5:16 / km

Saturday May 2, 2015 #

8 AM

Running 15:00 [2] 3.06 km (4:55 / km) +14m 4:48 / km

Friday May 1, 2015 #

6 PM

Running 30:25 [2] 5.95 km (5:07 / km) +51m 4:54 / km

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