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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Kris

In the 31 days ending Jul 31, 2018:

activity # timemileskm+mload
  Running46 45:46:17 363.31(7:34) 584.68(4:42) 5922553.4
  Orienteering6 2:09:01 20.72(6:14) 33.35(3:52) 14760.7
  Strength and Conditioning3 30:003.0
  Total49 48:25:18 384.03 618.03 6069617.1

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Tuesday Jul 31, 2018 #

Note
(rest day)

Monday Jul 30, 2018 #

6 PM

Running 29:57 intensity: (20:55 @1) + (9:02 @2) 6.2 km (4:50 / km) +67m 4:35 / km
ahr:110 max:125

Sunday Jul 29, 2018 #

8 AM

Running 2:12:00 [2] 27.1 km (4:52 / km) +527m 4:26 / km

Long and easy on the coast path with some of the hawks.

Saturday Jul 28, 2018 #

8 AM

Running 1:36:11 intensity: (33:47 @1) + (1:02:11 @2) + (13 @3) 20.22 km (4:45 / km) +99m 4:39 / km
ahr:116 max:135

Easy with Mike and Scott from the Hawks.
9 PM

Strength and Conditioning 10:00 [1]

Friday Jul 27, 2018 #

7 AM

Running 30:30 intensity: (18:49 @1) + (11:40 @2) + (1 @3) 6.23 km (4:54 / km) +69m 4:38 / km
ahr:113 max:127

Morning jog, legs not feeling as fresh as I'd like but hopefully all good for this evening and then full taper next week.
7 PM

Running 37:15 intensity: (11:08 @1) + (19:15 @2) + (5:00 @3) + (1:52 @4) 6.68 km (5:35 / km) +1m 5:34 / km
ahr:122 max:162

Running race 14:06 intensity: (16 @1) + (3 @2) + (10 @3) + (1:30 @4) + (12:07 @5) 5.01 km (2:49 / km)
ahr:178 max:188

GAA 5000m

It wasn't going to be a PB race with Luke Traynor down to pace 68s (14.10), but I struggle to change pace so it was a good opportunity to try to run a negative split. I hoped that, with a good second half, I might be able to get close to 14 minutes.

We went through the first couple of km a couple of seconds slower than prescribed and I was feeling ok but not awesome. I went into the lead at halfway (~7.10) and struck out on my own. I got to two laps to go needing to run 2.08, difficult but within the realms of possibility, but I had the win and didn't really have the motivation to turn myself inside out.

Solid, not spectacular, but enjoyed the race and worth the trip. Time to rest.

2.52, 51, 48, 48, 47.
C • 14:06 - solid but not spect... 2

Running 25:17 intensity: (5:31 @1) + (19:46 @2) 5.07 km (4:59 / km) +11m 4:56 / km
ahr:119 max:130

Thursday Jul 26, 2018 #

7 AM

Running 45:56 intensity: (18:23 @1) + (27:33 @2) 9.8 km (4:41 / km) +89m 4:29 / km
ahr:116 max:132

5 PM

Running 34:53 intensity: (28:34 @1) + (6:19 @2) 6.94 km (5:01 / km) +49m 4:51 / km
ahr:110 max:124

Wednesday Jul 25, 2018 #

6 AM

Running 39:20 intensity: (16:10 @1) + (22:52 @2) + (18 @3) 8.82 km (4:28 / km) +94m 4:14 / km
ahr:117 max:136

5 PM

Running 1:10:16 intensity: (9:55 @1) + (56:57 @2) + (3:24 @3) 16.05 km (4:23 / km) +130m 4:12 / km
ahr:122 max:142

Nice run with J.Crowe

Tuesday Jul 24, 2018 #

7 AM

Running 29:12 intensity: (15:07 @1) + (14:05 @2) 6.25 km (4:40 / km) +68m 4:26 / km
ahr:114 max:127

5 PM

Running 15:40 intensity: (11:26 @1) + (4:14 @2) 2.41 km (6:30 / km) +1m 6:29 / km
ahr:109 max:125

Running 22:56 intensity: (4:36 @1) + (4:12 @2) + (5:27 @3) + (8:41 @4) 4.79 km (4:47 / km)
ahr:141 max:172

5 x 400 (1 min), 5 x 200 (200 jog)
65,61,65,63,63
29,28,29,29,29

Running 18:36 intensity: (2:54 @1) + (15:42 @2) 3.68 km (5:03 / km) +13m 4:58 / km
ahr:119 max:131

Monday Jul 23, 2018 #

4 PM

Running 58:15 intensity: (11:58 @1) + (45:54 @2) + (23 @3) 11.94 km (4:53 / km) +100m 4:41 / km
ahr:119 max:136

Sunday Jul 22, 2018 #

11 AM

Running 27:24 intensity: (18:41 @1) + (6:17 @2) + (2:26 @3) 4.45 km (6:10 / km) +3m 6:09 / km
ahr:108 max:141

Orienteering 12:43 intensity: (23 @1) + (3 @2) + (39 @3) + (9:44 @4) + (1:54 @5) 3.93 km (3:14 / km)
ahr:167 max:178

Legs trashed today and left knee a bit sore from where I fell on the first sprint yesterday. Was a bit distracted by this and promptly missed the first control, running to the wrong side of the feature, panicking, and then running the long way around to the right side. Winsplits thinks 17s lost. I really should have checked the description in the start boxes, but lesson learnt. From then on, I pushed very hard to try to catch up some time and didn't make any other mistakes. Got into the lead on the final control but then Yannick beat me by 1s on the run in to tie for first place.

Positive weekend of orienteering.

Running 17:06 intensity: (4:32 @1) + (12:34 @2) 3.23 km (5:18 / km)
ahr:117 max:128

Saturday Jul 21, 2018 #

6 AM

Running 5:53 [2] 1.3 km (4:32 / km)

8 AM

Running 13:50 [2] 2.81 km (4:56 / km) +98m 4:12 / km

Rescuing the car.
10 AM

Running 27:34 intensity: (18:43 @1) + (6:46 @2) + (2:05 @3) 4.1 km (6:43 / km) +71m 6:11 / km
ahr:106 max:149

Orienteering 11:52 intensity: (28 @1) + (1 @2) + (5 @3) + (7:17 @4) + (4:01 @5) 3.51 km (3:23 / km) +14m 3:19 / km
ahr:169 max:179

Sprint Scotland Race 1.
Typical Scottish run fast and find a way through the houses type sprint. Intense, but relatively easy as long as you keep concentration. Legs felt ok and I was pretty clean, maybe a couple of hesitations. Stacked it right near the end.

Running 2:36 intensity: (13 @1) + (1:46 @2) + (37 @3) 0.47 km (5:31 / km) +16m 4:44 / km
ahr:131 max:137

Running 7:06 intensity: (6:24 @1) + (42 @2) 1.14 km (6:13 / km) +3m 6:08 / km
ahr:103 max:120

2 PM

Running 26:33 intensity: (9:10 @1) + (16:38 @2) + (45 @3) 4.79 km (5:33 / km) +23m 5:25 / km
ahr:115 max:138

Orienteering 13:20 intensity: (6:20 @4) + (7:00 @5) 4.2 km (3:10 / km)

Sprint Scotland Race 2.
Much more long route choices in this sprint which probably made it a bit easier to lose time. I don't think I got all the best routes but most of my routes were ok. Legs tired now, running fast was a big effort.

Running 15:00 [2] 3.0 km (5:00 / km)

Friday Jul 20, 2018 #

7 AM

Running 1:07:33 intensity: (13:54 @1) + (53:20 @2) + (19 @3) 15.04 km (4:30 / km) +111m 4:20 / km
ahr:122 max:135

4 PM

Running 3:30 [1] 0.72 km (4:53 / km) +7m 4:40 / km
ahr:73 max:73

Orienteering 15:47 intensity: (2:15 @2) + (12:52 @3) + (40 @4) 3.3 km (4:47 / km) +57m 4:24 / km
ahr:141 max:158

Line course

Orienteering 9:20 intensity: (1:25 @2) + (1:40 @3) + (6:15 @4) 2.55 km (3:40 / km) +3m 3:38 / km
ahr:153 max:164

Route choice course

Orienteering 13:23 intensity: (6:24 @1) + (5:24 @2) + (1:35 @3) 2.8 km (4:47 / km) +49m 4:24 / km
ahr:117 max:146

Collecting in the map memory course. Lots of stopping to get staples out

Running 23:22 intensity: (9:52 @1) + (13:30 @2) 4.61 km (5:04 / km) +75m 4:41 / km
ahr:115 max:133

9 PM

Running 6:15 [2] 1.35 km (4:39 / km) +31m 4:10 / km

Locked the keys in the car so had to head back to Dundee to get the spare.

Thursday Jul 19, 2018 #

5 PM

Running 1:23:47 intensity: (2:59 @1) + (30:06 @2) + (50:42 @3) 20.89 km (4:01 / km) +132m 3:53 / km
ahr:135 max:151

Felt better tonight, legs happy to run a bit steadier without much effort.

Wednesday Jul 18, 2018 #

6 AM

Running 43:14 [2] 9.08 km (4:46 / km) +95m 4:31 / km

5 PM

Running 1:06:06 intensity: (14:27 @1) + (35:50 @2) + (7:12 @3) + (8:37 @4) 14.57 km (4:32 / km) +226m 4:12 / km
ahr:128 max:174

Didn't want to do a session, still a bit tired, but wanted to try something a bit harder.
2 x 1 km (60s) - 3.02, 2.55
4 x ~200
Actually came a bit easier than I expected.

Tuesday Jul 17, 2018 #

5 PM

Running 1:05:28 intensity: (6:39 @1) + (54:59 @2) + (3:50 @3) 15.22 km (4:18 / km) +77m 4:12 / km
ahr:124 max:141

Been feeling knackered the last couple of days

Monday Jul 16, 2018 #

7 AM

Running 40:05 intensity: (14:48 @1) + (24:57 @2) + (20 @3) 8.83 km (4:32 / km) +93m 4:19 / km
ahr:116 max:135

5 PM

Running 39:09 intensity: (13:44 @1) + (25:08 @2) + (17 @3) 8.06 km (4:51 / km) +50m 4:43 / km
ahr:115 max:138

Sunday Jul 15, 2018 #

10 AM

Running 17:29 intensity: (12:49 @1) + (3:56 @2) + (44 @3) 3.27 km (5:21 / km) +6m 5:18 / km
ahr:110 max:139

Orienteering 40:57 intensity: (4:13 @1) + (6:46 @2) + (9:39 @3) + (20:19 @4) 10.15 km (4:02 / km)
ahr:146 max:168

Sprint orienteering intervals in Aviemore. Started to get a bit tired towards the end but held it together mostly

Running 33:20 intensity: (2:23 @1) + (30:11 @2) + (46 @3) 7.11 km (4:41 / km) +39m 4:34 / km
ahr:122 max:140

Saturday Jul 14, 2018 #

11 AM

Running 3:34:33 intensity: (54:41 @1) + (2:21:02 @2) + (18:50 @3) 30.17 km (7:07 / km) +1625m 5:36 / km
ahr:122 max:146

Ben Macdui and Cairngorm from Loch Morlich. Not done a run much longer than 2 hours for a while so this was a bit of a shock to the system. Went kayaking after.

Friday Jul 13, 2018 #

7 AM

Running 39:14 intensity: (1:48 @1) + (23:19 @2) + (9:43 @3) + (4:24 @4) 8.82 km (4:27 / km) +92m 4:14 / km
ahr:132 max:162

6 PM

Running 19:48 intensity: (5:16 @1) + (13:04 @2) + (1:28 @3) 4.29 km (4:37 / km) +87m 4:11 / km
ahr:120 max:146

Orienteering 11:39 intensity: (5 @2) + (5:57 @3) + (5:37 @4) 2.91 km (4:01 / km) +24m 3:51 / km
ahr:153 max:162

Running 31:37 intensity: (3:38 @1) + (27:30 @2) + (29 @3) 7.03 km (4:30 / km) +38m 4:23 / km
ahr:123 max:137

Thursday Jul 12, 2018 #

7 AM

Running 33:46 intensity: (20:00 @1) + (13:46 @2) 7.18 km (4:42 / km) +79m 4:27 / km
ahr:73 max:117

6 PM

Running 45:24 intensity: (8:52 @1) + (36:32 @2) 10.16 km (4:28 / km) +70m 4:19 / km
ahr:117 max:132

Wednesday Jul 11, 2018 #

7 AM

Strength and Conditioning 10:00 [1]

4 PM

Running 1:26:38 intensity: (29:18 @1) + (51:04 @2) + (6:16 @3) 20.37 km (4:15 / km) +256m 4:00 / km
ahr:110 max:148

Tuesday Jul 10, 2018 #

7 AM

Running 41:30 intensity: (25:32 @1) + (15:58 @2) 8.85 km (4:41 / km) +96m 4:27 / km
ahr:112 max:126

5 PM

Running 34:12 intensity: (15:30 @1) + (18:35 @2) + (7 @3) 6.26 km (5:28 / km) +23m 5:22 / km
ahr:113 max:139

Running 42:01 intensity: (10:23 @1) + (9:07 @2) + (15:15 @4) + (7:16 @5) 8.11 km (5:11 / km)
ahr:131 max:178

800, 400, 400, 800, 400, 800, 800, 400, 800, 400, 400, 800
Alternating 1.00 and 2.30 recovery, but sometimes a bit more depending on the group.

2.19, 62, 63, 2.16,
62, 2.14, 2.12, 63,
2.12, 63, 63, 2.12.

Running 19:15 intensity: (1:46 @1) + (17:29 @2) 3.88 km (4:57 / km) +11m 4:53 / km
ahr:122 max:134

Monday Jul 9, 2018 #

6 PM

Running 42:56 intensity: (16:01 @1) + (26:55 @2) 9.31 km (4:37 / km) +74m 4:26 / km
ahr:115 max:129

Sunday Jul 8, 2018 #

6 AM

Running 1:56:23 intensity: (7:24 @1) + (1:15:53 @2) + (33:06 @3) 28.02 km (4:09 / km) +44m 4:07 / km
ahr:129 max:147

Saturday Jul 7, 2018 #

5 PM

Running 1:13:46 intensity: (12:27 @1) + (1:00:37 @2) + (42 @3) 17.11 km (4:19 / km) +105m 4:11 / km
ahr:121 max:138

Friday Jul 6, 2018 #

11 AM

Running 1:19:07 intensity: (3:07 @1) + (6:17 @2) + (46:03 @3) + (23:40 @4) 21.97 km (3:36 / km) +64m 3:33 / km
ahr:146 max:166

Progressive type run on the canal path. After 1km warm up I ran out and back 10 km, picking up the pace for the second half. A little bit uphill on the way out and a fair amount of bridges, gates and road crossings to break things up.
36.58, 33.20.

Thursday Jul 5, 2018 #

7 AM

Running 1:31:01 intensity: (1:29:41 @1) + (1:19 @2) + (1 @3) 20.68 km (4:24 / km) +34m 4:22 / km
ahr:73 max:127

Out early past Croke park and along the seafront away from Dublin. As always with touristy runs, some nice bits and some not so nice bits.
C • impressive heart rate graph! 2
9 PM

Strength and Conditioning 10:00 [1]

Wednesday Jul 4, 2018 #

6 PM

Running 1:27:22 intensity: (9:34 @1) + (1:16:51 @2) + (57 @3) 19.53 km (4:28 / km) +107m 4:21 / km
ahr:123 max:138

In Dublin for a few days for a conference. Long day of travelling and then conferencing with hot weather again so I was a bit fried when it came to this. Still, managed a bit of a sightsee past the Guinness brewery and around Pheonix Park.
C • Conference in Dublin 3

Tuesday Jul 3, 2018 #

7 AM

Running 32:35 intensity: (16:01 @1) + (16:34 @2) 6.98 km (4:40 / km) +80m 4:25 / km
ahr:114 max:132

3 PM

Running 26:03 intensity: (8:48 @1) + (13:39 @2) + (3:36 @3) 4.85 km (5:22 / km) +22m 5:15 / km
ahr:118 max:145

Running 33:26 intensity: (3:34 @1) + (2:40 @2) + (2:51 @3) + (14:22 @4) + (9:59 @5) 8.62 km (3:53 / km)
ahr:159 max:182

3200 (2 mins), 2 x 1600 (1 min/5mins), 2 x 800 (1 min)
9.36, 4.37, 4.38, 2.11, 2.13

Still don't feel 100% recovered from the 5k on faster stuff but today was a step in the right direction. Felt good on the longer stuff and the 800's were hard work.

It was roasting today and I had a bit of a headache for the rest of the evening after this. Does it count as a 100 mile week if it is not done Monday-Sunday?

Running 18:36 intensity: (13 @1) + (17:51 @2) + (32 @3) 3.83 km (4:51 / km) +3m 4:50 / km
ahr:129 max:137

Monday Jul 2, 2018 #

7 AM

Running 39:42 intensity: (8:50 @1) + (30:52 @2) 8.8 km (4:31 / km) +93m 4:17 / km
ahr:118 max:131

6 PM

Running 51:23 intensity: (3:57 @1) + (45:40 @2) + (1:46 @3) 12.22 km (4:12 / km) +76m 4:05 / km
ahr:123 max:142

Sunday Jul 1, 2018 #

12 PM

Running 1:53:19 [2] 26.41 km (4:17 / km) +371m 4:01 / km

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