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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Kris

In the 31 days ending May 31, 2017:

activity # timemileskm+mload
  Running36 39:47:24 298.93(7:59) 481.08(4:58) 6472498.8
  Orienteering5 2:10:54 18.14(7:13) 29.2(4:29) 25844.7
  Total37 41:58:18 317.08(7:57) 510.29(4:56) 6730543.5

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Wednesday May 31, 2017 #

7 AM

Running 42:55 intensity: (16:31 @1) + (19:45 @2) + (6:30 @3) + (9 @4) 8.79 km (4:53 / km) +92m 4:38 / km
ahr:119 max:155

5 PM

Running 1:10:51 intensity: (42:11 @1) + (28:40 @2) 14.82 km (4:47 / km) +38m 4:43 / km
ahr:113 max:126

Tuesday May 30, 2017 #

5 PM

Running 35:56 intensity: (13:02 @1) + (13:20 @2) + (5:11 @3) + (4:23 @4) 7.07 km (5:05 / km) +60m 4:52 / km
ahr:123 max:161

Running 35:02 intensity: (14:06 @1) + (7:23 @2) + (6:41 @3) + (6:52 @4) 6.62 km (5:17 / km)
ahr:128 max:172

1 mile (3 mins), 12 x 300 (90s)
4.45
46,46,47,46,45,46
46,46,46,46,46,45

Running 25:35 intensity: (9:27 @1) + (16:07 @2) + (1 @3) 4.87 km (5:15 / km) +34m 5:04 / km
ahr:117 max:128

Monday May 29, 2017 #

5 PM

Running 1:11:59 intensity: (46:09 @1) + (25:50 @2) 14.82 km (4:51 / km) +40m 4:48 / km
ahr:112 max:121

Sunday May 28, 2017 #

11 AM

Running 2:12:11 intensity: (32:58 @1) + (1:06:39 @2) + (30:40 @3) + (1:54 @4) 21.5 km (6:09 / km) +928m 5:03 / km
ahr:125 max:163

Saturday May 27, 2017 #

3 PM

Running 24:49 intensity: (6:11 @1) + (15:40 @2) + (2:58 @3) 4.5 km (5:31 / km) +164m 4:40 / km
ahr:119 max:145

Orienteering 34:22 intensity: (4:16 @1) + (2:07 @2) + (5:26 @3) + (22:33 @4) 7.75 km (4:26 / km) +87m 4:12 / km
ahr:151 max:169

5 x 1km (90s) on Dundee Donutland

Running 44:53 intensity: (7:20 @1) + (37:18 @2) + (15 @3) 8.96 km (5:01 / km) +40m 4:54 / km
ahr:119 max:137

Friday May 26, 2017 #

7 AM

Running 31:04 intensity: (5:40 @1) + (22:19 @2) + (2:20 @3) + (45 @4) 6.59 km (4:43 / km) +71m 4:29 / km
ahr:121 max:159

5 PM

Running 36:18 intensity: (9:35 @1) + (25:26 @2) + (1:03 @3) + (14 @4) 7.01 km (5:11 / km) +76m 4:55 / km
ahr:118 max:160

Running 14:53 intensity: (4:33 @3) + (6:00 @4) + (4:20 @5) 3.9 km (3:49 / km) +2m 3:48 / km

Snuck onto the track.
2km (2mins), 4 x 400 (30s)
5.59, 65, 64, 64, 64
Had planned double this but I couldn't get moving on the 2k so hedged my bets. It's been a busy week so I'm not particularly surprised and I've got some sprintervals planned for tomorrow so I didn't want to compromise those.

Running 25:38 [2] 4.99 km (5:09 / km) +40m 4:57 / km

Thursday May 25, 2017 #

7 AM

Running 51:04 intensity: (10:18 @1) + (40:34 @2) + (12 @3) 10.44 km (4:54 / km) +88m 4:42 / km
ahr:120 max:135

Had an event safety thing in the evening so this was all I could manage. I have done too much driving over the past few days!

Wednesday May 24, 2017 #

5 PM

Running 1:24:37 [2] 18.26 km (4:38 / km) +63m 4:33 / km

Found out on Monday that I had been called up to run in the GB team at the 10,000m European Cup in Minsk in three weeks time. I knew that this was a possibility as Highgate was the test but I wasn't sure if done enough as I was 7th Brit on the night.. Excited to get the chance to do something that I never thought I would be able to do (and probably that no one else thought either) by running around a track with a British athletics vest on.

In other news, the guys out in Finland put in a solid days work which kept me from working for an hour this afternoon.. Britain is good at sprint, who'd have known :)
C • Well done. 10

Tuesday May 23, 2017 #

7 AM

Running 30:05 intensity: (16:30 @1) + (13:12 @2) + (23 @3) 6.23 km (4:50 / km) +33m 4:43 / km
ahr:114 max:136

5 PM

Running 1:39:33 intensity: (29:00 @1) + (36:03 @2) + (30:23 @3) + (4:07 @4) 16.0 km (6:13 / km) +966m 4:47 / km
ahr:128 max:159

Tebay fell race route (until I went AWOL at the end).. Didn't think it was this long

Monday May 22, 2017 #

4 PM

Running 1:03:17 intensity: (2:27 @1) + (59:33 @2) + (1:17 @3) 13.68 km (4:37 / km) +93m 4:28 / km
ahr:126 max:138

Cold pretty much gone so back to it. Feet better than yesterday when wearing shoes was a pain with the blisters. Legs a bit sore but could be worse..

Sunday May 21, 2017 #

Note
(rest day)

Sleep in short supply and I've got a lot of traveling to do in the next 24 hours (London->Dundee, Dundee->Lancaster) so taking the rest and then back on it on Monday.. Not flying until the evening so the plan is to be a tourist around London, which should involve plenty of walking..

Saturday May 20, 2017 #

9 PM

Running 37:21 intensity: (16:54 @1) + (15:24 @2) + (4:54 @3) + (9 @4) 6.59 km (5:40 / km) +56m 5:26 / km
ahr:117 max:155

Running race 29:05 intensity: (17 @1) + (4 @2) + (5 @3) + (3:29 @4) + (25:10 @5) 10.0 km (2:55 / km)
ahr:179 max:189

Highgate night of the 10,000m PBs.

Not sure how I would feel for this. Up at 4 o clock to get to the airport on time and spent the whole morning traveling down. Checked into the hotel room at about midday and had some food and a nap.

Legs felt good on the warm up and the rest of me felt pretty good too.. I was determined that no matter how I felt I would run my own race and make sure I worked body hard!

Took the first km easy and a group split off pretty early, leaving me in the second group but the pace was good. I felt pretty good for the first half, sharing the pacemaking in my group. It was pretty windy and my left foot started to hurt from the spikes around 3km but eased off until about 8km.. In all the first 5k felt ok and I did it in 14.31.

For the most part I was catching the people falling off the front group and this felt good. With about 6km gone, Ellis Cross of St Mary's came to the front of the group and from there I didn't lead so much. I felt ok but kept telling myself to try to conserve energy, it was too early to really push it yet. Once it got to 7.5km I knew it was time to push on but I didn't have the legs any more and my stomach started to turn. From here to the finish I was in survival mode!

Happy enough with a PB but I'd have loved to get under 29! I could find lots of reasons where I could get those 5 seconds but it was mainly that I didn't have the legs to take it on in the second half! Great event, huge atmosphere.
C • Orienteering 2

Running 20:37 intensity: (20:01 @1) + (31 @2) + (5 @3) 3.33 km (6:11 / km)
ahr:108 max:121

Friday May 19, 2017 #

7 PM

Running 46:58 intensity: (14:05 @1) + (15:44 @2) + (12:09 @3) + (5:00 @4) 8.18 km (5:44 / km) +41m 5:36 / km
ahr:126 max:160

Warm up, drills, strides. Legs felt awesome but the rest of the body less so. Just have to see how things go tomorrow..

Thursday May 18, 2017 #

Note
(rest day)

I wouldn't say I still have a cold but the aftereffects are lingering a bit longer than I would like. Every so often my nose is getting blocked and I need a bit of a cough but apart from that I feel fine both during the day and running. This rest day was always in the plan so I hope it does both my legs and the rest of me some good. Fingers crossed I am just overthinking things..

Wednesday May 17, 2017 #

7 PM

Running 1:08:04 intensity: (37:35 @1) + (30:29 @2) 14.2 km (4:48 / km) +181m 4:30 / km
ahr:113 max:133

Tuesday May 16, 2017 #

7 PM

Running 1:24:40 intensity: (2:04 @1) + (1:05:50 @2) + (14:58 @3) + (1:48 @4) 18.9 km (4:29 / km) +124m 4:20 / km
ahr:129 max:161

Still not normal so swapped the track for easy running and strides.

Monday May 15, 2017 #

7 AM

Running 45:07 intensity: (33:55 @1) + (5:50 @2) + (4:28 @3) + (54 @4) 8.77 km (5:09 / km) +95m 4:53 / km
ahr:113 max:159

Hopefully an easy week will see the end of this cold.

Sunday May 14, 2017 #

2 PM

Running 1:56:46 intensity: (42:22 @1) + (26:44 @2) + (47:40 @3) 18.31 km (6:23 / km) +1111m 4:54 / km
ahr:125 max:154 (sick)

Travelling day but decided to stop off in Stirling for a long run with hill runner gg. Enjoyed it but still a bit bunged up.

Saturday May 13, 2017 #

9 AM

Running 45:59 intensity: (3:27 @1) + (41:00 @2) + (1:32 @3) 10.0 km (4:36 / km) +33m 4:31 / km
ahr:125 max:137

Orienteering 21:44 intensity: (8:11 @1) + (13:33 @2) 4.32 km (5:02 / km) +2m 5:01 / km
ahr:114 max:125 (sick)

2 PM

Running 1:03:08 intensity: (4:39 @1) + (57:12 @2) + (1:14 @3) + (3 @4) 13.58 km (4:39 / km) +131m 4:26 / km
ahr:122 max:157

Friday May 12, 2017 #

8 AM

Running 47:31 intensity: (40:00 @2) + (7:31 @3) 10.73 km (4:26 / km) +33m 4:22 / km

4 PM

Running 27:24 intensity: (15:18 @1) + (6:41 @2) + (5:25 @3) 4.44 km (6:10 / km)
ahr:111 max:146

Orienteering 14:40 intensity: (2:22 @1) + (1:19 @2) + (4:56 @3) + (3:20 @4) + (2:43 @5) 4.3 km (3:24 / km) +53m 3:13 / km
ahr:145 max:179 (sick)

Cold felt bad in the morning but I had some of Eddies magic Beecham's (checked against the list) and felt much less bunged up afterwards. I felt a bit of a disconnect between my legs and the rest of me in the warm up so I didn't know how the would feel when I started running hard. The race itself was good. So couple of big wobbles and a couple of smaller wobbles - mainly it was quite straightforward though. My legs felt good until about 3/4s of the way when I started to feel a bit empty. I'm a bit surprised by how much I lost to the fastest times on my bigger wobbles (9 and 12s) because they felt like just that - wobbles.. Happy with that but I think there are a couple of extra percent in terms of running and orienteering that I need to iron out in the next 6 weeks. Not having a cold at WOC would be a good start.

Emil shadowed me with a go pro so I have another good resource to help iron out done of the kink's..

Running 19:43 intensity: (18:39 @1) + (1:04 @2) 3.48 km (5:40 / km) +7m 5:37 / km
ahr:110 max:117

Thursday May 11, 2017 #

10 AM

Orienteering 46:11 intensity: (9:22 @1) + (20:24 @2) + (15:49 @3) + (36 @4) 9.15 km (5:03 / km) +116m 4:45 / km
ahr:127 max:158

4 PM

Running 22:07 intensity: (21:49 @1) + (17 @2) + (1 @3) 4.12 km (5:22 / km) +19m 5:14 / km
ahr:102 max:116

Orienteering 13:57 [4] 3.68 km (3:47 / km)
ahr:145 max:150 (sick)

Much snottier today but feel better overall.. Hope another big sleep will see me past this.. Kept everything pretty easy today.

Running 11:52 intensity: (9:27 @1) + (2:25 @2) 2.3 km (5:10 / km) +3m 5:08 / km
ahr:111 max:120

Wednesday May 10, 2017 #

4 PM

Running 39:15 intensity: (20:49 @1) + (17:49 @2) + (37 @3) 8.05 km (4:53 / km) +71m 4:40 / km
ahr:114 max:140 (sick)

Tuesday May 9, 2017 #

5 PM

Running 24:56 intensity: (6:39 @1) + (15:36 @2) + (2:27 @3) + (14 @4) 4.49 km (5:33 / km) +61m 5:12 / km
ahr:121 max:160

Running 29:06 intensity: (4:26 @1) + (2:19 @2) + (5:38 @3) + (14:16 @4) + (2:27 @5) 7.75 km (3:45 / km)
ahr:149 max:176 (sick)

Full blown sore throat all day but that was all so decided to get the session done. Started early so I could get this done and travel to Glasgow in good time.

3k (5 mins), 4 x 1k (60s)
8.38 (2.50, 2.53, 2.55)
2.53,53,54,53

Had a little extra recovery after the 3 as I spent the final km needing the loo. Feeling a bit tired and run down but the legs were feeling ok until the third km where it started to be a grind.
C • throat 1

Running 31:59 intensity: (3:45 @1) + (28:14 @2) 6.22 km (5:09 / km) +21m 5:04 / km
ahr:121 max:134

Monday May 8, 2017 #

7 AM

Running 41:40 intensity: (9:34 @1) + (11:24 @2) + (13:38 @3) + (7:04 @4) 8.82 km (4:44 / km) +95m 4:29 / km
ahr:134 max:164

Wiped out last night and sore throat came on during the day.

Sunday May 7, 2017 #

9 AM

Running 2:02:40 intensity: (25:57 @1) + (1:04:31 @2) + (31:42 @3) + (30 @4) 22.18 km (5:32 / km) +847m 4:39 / km
ahr:126 max:156

Along the lake and then up Bein Ledi. Right foot a bit sore on the way up but eased when I loosened my shoe.

Saturday May 6, 2017 #

7 AM

Running 1:27:22 intensity: (5:36 @1) + (1:10:17 @2) + (7:27 @3) + (4:02 @4) 19.56 km (4:28 / km) +140m 4:19 / km
ahr:126 max:162

Easy round the ring, legs feeling pretty decent.

Friday May 5, 2017 #

6 AM

Running 31:00 intensity: (12:54 @1) + (11:42 @2) + (6:24 @3) 6.46 km (4:48 / km) +68m 4:34 / km
ahr:128 max:164

6 PM

Running 32:00 intensity: (20:27 @1) + (6:55 @2) + (3:45 @3) + (53 @4) 6.1 km (5:15 / km) +16m 5:11 / km
ahr:114 max:157

Running race 14:31 intensity: (20 @1) + (6 @2) + (6 @3) + (7:26 @4) + (6:33 @5) 5.0 km (2:54 / km)
ahr:171 max:185

Scottish 5km champs at silverknowe. Arrived to the sight of kite surfers so I knew it was not going to be a super fast day.. The course was 1.6km into the wind, 2.5 with the wind and then the rest back into the wind..

Torn between wanting to stay sheltered and claustrophobia in the pack at the start so after about 300m I took on the lead.. I sort of hoped someone would take turns but this never really materialised. It was a slow and tough first k but got to the turnaround in good nick and upped the pace. The whole way with the wind felt pretty comfortable (very wind assisted!) and I managed to get a decent gap. The last 800m was thoroughly unpleasant back into the wind but happy to take the win.


3.05, 2.54, 2.46, 2.46, 3.00 (14.31)

Running 20:45 intensity: (4:05 @1) + (10:00 @2) + (1:23 @3) + (5:17 @4) 5.0 km (4:09 / km) +4m 4:08 / km
ahr:133 max:165

Finished, had a bit of a chill and then did two relaxed k's (with the wind) off 2 mins with Jonny. My legs actually felt pretty good after doing these..

2.57, 2.54 for the extra k's

Thursday May 4, 2017 #

6 AM

Running 1:23:40 intensity: (41:42 @1) + (41:14 @2) + (44 @3) 18.27 km (4:35 / km) +137m 4:25 / km
ahr:115 max:150

Wednesday May 3, 2017 #

6 AM

Running 54:07 intensity: (19:27 @1) + (30:59 @2) + (3:17 @3) + (24 @4) 11.58 km (4:40 / km) +79m 4:31 / km
ahr:117 max:161

4 PM

Running 42:52 intensity: (24:56 @1) + (14:15 @2) + (2:46 @3) + (55 @4) 8.62 km (4:58 / km) +78m 4:45 / km
ahr:116 max:171

Tuesday May 2, 2017 #

6 PM

Running 25:44 intensity: (13:01 @1) + (12:20 @2) + (23 @3) 5.06 km (5:05 / km) +72m 4:45 / km
ahr:112 max:137

Running 27:01 intensity: (5:11 @1) + (8:19 @2) + (13:31 @4) 7.57 km (3:34 / km)
ahr:133 max:167

6 x 1200 (60s)
3.31, 31, 29, 30, 28, 27

Legs pretty tired still.

Running 28:47 intensity: (17:58 @1) + (10:49 @2) 5.57 km (5:10 / km) +34m 5:01 / km
ahr:111 max:131

Monday May 1, 2017 #

7 AM

Running 42:57 intensity: (16:23 @1) + (13:47 @2) + (8:24 @3) + (4:23 @4) 8.82 km (4:52 / km) +90m 4:38 / km
ahr:124 max:163

3 Weeks to Highgate, 9 weeks to WOC.

Plan is for 80 miles this week and next (and last week but I got a bit over keen) before bringing it down before Highgate. Then back up to 80-85 in the run up to WOC with a focus on being fresh for the sessions. Now that I can train on a map in Dundee I will get a technical session in once per week, prioritising these more the closer WOC gets.

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