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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Kris

In the 31 days ending May 31, 2019:

activity # timemileskm+mload
  Running38 42:34:15 325.15(7:51) 523.27(4:53) 9551544.9
  Strength and Conditioning4 45:004.5
  Orienteering1 37:14 4.27(8:43) 6.87(5:25) 21620.5
  Total42 43:56:29 329.42 530.14 9766569.9

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Friday May 31, 2019 #

12 PM

Note
(sick)

Off work again but feeling a bit better today - less hot and cold.

Thursday May 30, 2019 #

Note
(sick)

Fluey again last night and felt awful today. Off work again and struggling big time.

Wednesday May 29, 2019 #

5 PM

Running 33:19 intensity: (17:34 @1) + (15:45 @2) 7.12 km (4:41 / km) +142m 4:15 / km
ahr:113 max:132 (sick) shoes: Blue Nimbus

Back in work today, still full of cold but better than yesterday.

Tuesday May 28, 2019 #

12 PM

Note
(sick)

Fluey and achey overnight so I didn't sleep well last night. Took a sick day from work and felt sorry for myself.

Monday May 27, 2019 #

12 PM

Note
(sick)

Started feeling a bit coldy at work so decided against running in the evening.

Sunday May 26, 2019 #

11 AM

Running 17:59 intensity: (14:01 @1) + (3:20 @2) + (38 @3) 3.13 km (5:44 / km) +75m 5:07 / km
ahr:103 max:146 shoes: Black Roc

Orienteering 37:14 intensity: (16 @1) + (7 @2) + (5:39 @3) + (31:12 @4) 6.87 km (5:25 / km) +216m 4:41 / km
ahr:161 max:170 shoes: Black Roc

Scottish Relay Championships, 3rd leg, 2nd place overall.

First orienteering race since World Champs last year - clearly I prioritise the important competitions. Team did well sending me out about 1:40 behind EUOC (Alastair Thomas) and I set off hard in pursuit. The first couple of controls were easy enough but I switched off at the end of the long leg to 3 and drifted on the hillside losing ~1:30-2:00. This was silly because I knew something wasn't right when I left the path but I didn't pay enough attention to the alarm bells. I was ok after that, taking pretty safe routes and fairly hesitant, but I didn't really hold much hope of catching. Came in 2nd, only gaining ~10 seconds on Alastair - could have been a pretty tasty battle had I held it together at the start.

Running 11:59 intensity: (7:47 @1) + (4:12 @2) 2.15 km (5:35 / km) +13m 5:25 / km
ahr:112 max:124 shoes: Black Roc

Saturday May 25, 2019 #

7 AM

Running 43:04 intensity: (33:22 @1) + (9:42 @2) 8.71 km (4:57 / km) +92m 4:42 / km
ahr:109 max:128 shoes: Grey Dyna

Easy in Swansea prior to the long drive north.

Friday May 24, 2019 #

10 AM

Running 2:01:57 intensity: (39:53 @1) + (1:04:19 @2) + (17:45 @3) 20.96 km (5:49 / km) +891m 4:48 / km
ahr:121 max:152

Black mountains - 100% lush running today, my type of mountain.

Thursday May 23, 2019 #

10 AM

Running 1:49:36 intensity: (6:18 @1) + (1:02:41 @2) + (40:37 @3) 23.08 km (4:45 / km) +482m 4:18 / km
ahr:130 max:154 shoes: Black Roc

Around the Elan valley. Very pretty. This run was about 90% awesome running (short grass and path) and 10% horrible (bog and tussock). A Hercules and two Hawks.
C • Tussocks 3

Wednesday May 22, 2019 #

8 AM

Running 1:22:31 intensity: (3:20 @1) + (23:27 @2) + (46:19 @3) + (9:25 @4) 9.79 km (8:26 / km) +769m 6:03 / km
ahr:140 max:170

As it was the longest day, I thought Anwen might appreciate some early cheering but she started earlier than I expected so I had to dash to get up in time - met her just at the top.

Running 43:23 intensity: (6 @1) + (19:25 @2) + (23:52 @3) 10.08 km (4:18 / km) +24m 4:15 / km
ahr:135 max:153 shoes: Grey Dyna

Since flat running has been in short supply I decided to go for a run along the Mawddach trail - very nice and my legs felt much better for it.
4 PM

Running 19:47 intensity: (4:10 @1) + (11:03 @2) + (4:34 @3) 2.76 km (7:09 / km) +183m 5:23 / km
ahr:122 max:142 shoes: Black Roc

Up to the lake to see Anwen one more time. No signal in the valley and so I had to guess a bit on when she might arrive and hedged my bet early rather than late.
6 PM

Running 13:26 intensity: (11:11 @1) + (2:15 @2) 2.4 km (5:36 / km)
ahr:102 max:124 shoes: Black Roc

Back down to the car.

Tuesday May 21, 2019 #

9 AM

Running 51:36 intensity: (8:34 @1) + (32:19 @2) + (10:43 @3) 8.28 km (6:14 / km) +350m 5:08 / km
ahr:125 max:144 shoes: Black Roc

Run from Nantmor - over the top and then back around via Beddgelert. Nice run, made all the more interesting by the three very low flying Hercules going down the valley - free airshow.
C • Mach Loop 6
1 PM

Running 1:13:57 intensity: (24:00 @1) + (31:58 @2) + (17:59 @3) 10.71 km (6:54 / km) +615m 5:22 / km
ahr:123 max:150

Ran up Rhinog Fach. I went via the direct route because the race went around and I thought that I could avoid the runners but some plucky runners decided that the race wasn't quite hard enough already..

Running 37:23 intensity: (23:24 @1) + (11:29 @2) + (2:30 @3) 5.31 km (7:02 / km) +135m 6:15 / km
ahr:112 max:143

Found a nice spot out of the way to sit and watch runners go by and wait for Anwen. I was a little early but happy to wait. Then her tracker stopped updating - no problem, she'll be along in a minute. A long while later, after scoffing all of my 'emergency' food, I gave up, figuring she must have also taken the direct line and bypassed me. Still, it wasn't a bad way to spend an hour, eating raw jelly on the side of a kick-ass mountain in the sunshine. As I started to make my way down, who should appear! It turns out that the descent from Rhinog Fawr is not a nice one at all.

Monday May 20, 2019 #

1 PM

Running 14:44 intensity: (9:12 @1) + (5:32 @2) 1.53 km (9:36 / km) +114m 7:00 / km
ahr:109 max:124 shoes: Black Roc

Up to Pen Y Pass with Mark and Alice

Running 1:00:11 intensity: (10:10 @1) + (25:39 @2) + (24:22 @3) 7.79 km (7:44 / km) +787m 5:08 / km
ahr:127 max:152 shoes: Black Roc

Saw Anwen in Pen Y Pass and then ran up the miners path to beat her to the top.
4 PM

Running 40:00 intensity: (23:34 @1) + (16:26 @2) 8.26 km (4:51 / km) +81m 4:37 / km
ahr:113 max:134 shoes: Black Roc

Ran down the tourist track to Llanberis as I was a bit hungry and couldn't be bothered going a more interesting route. Haven't been down there before - the Snowdon race descent must be a bit nuts..

Sunday May 19, 2019 #

11 AM

Running 2:00:46 intensity: (31 @1) + (9:44 @2) + (1:15:38 @3) + (34:53 @4) 32.39 km (3:44 / km) +383m 3:31 / km
ahr:148 max:163 shoes: White Hawk

From Conwy, around the Orme, out along Llandudno prom and back. Great day for it but very busy along the prom - Great Britain Porsche Association or something. Lots of flash cars.

Saturday May 18, 2019 #

8 AM

Running 1:11:37 intensity: (11:26 @1) + (32:15 @2) + (27:56 @3) 15.83 km (4:31 / km) +304m 4:08 / km
ahr:129 max:151 shoes: Grey Dyna

Tried to run to parkrun, got lost, just went for a run instead.
5 PM

Running 34:01 intensity: (1:57 @1) + (20:26 @2) + (11:38 @3) 8.18 km (4:10 / km) +145m 3:49 / km
ahr:131 max:151 shoes: Grey Dyna

Around Bryn Pydew. Only went down one dead end so a vast improvement on this morning. Felt good running today.

Friday May 17, 2019 #

12 PM

Running 36:19 intensity: (3:49 @1) + (30:52 @2) + (1:38 @3) 8.56 km (4:15 / km) +94m 4:01 / km
ahr:125 max:141 shoes: White Hawk

Easy from work - felt good. Long drive down to Wales tonight.

Thursday May 16, 2019 #

6 AM

Running 1:28:05 intensity: (11:23 @1) + (1:11:33 @2) + (5:09 @3) 20.01 km (4:24 / km) +56m 4:20 / km
ahr:125 max:139 shoes: Grey Dyna

Stiff to begin with but got moving quite nicely by the end.
5 PM

Running 33:20 intensity: (11:45 @1) + (19:38 @2) + (1:49 @3) + (8 @4) 7.14 km (4:40 / km) +37m 4:33 / km
ahr:118 max:156 shoes: Grey Dyna

Felt good tonight - did a couple of strides at the end. It seems like my Achilles/Tib Post are worse on the days I do the physio exercises .

Wednesday May 15, 2019 #

12 PM

Strength and Conditioning 10:00 [1]

Physio exercises
4 PM

Running 1:32:06 intensity: (7:10 @1) + (1:22:47 @2) + (2:09 @3) 20.55 km (4:29 / km) +181m 4:18 / km
ahr:123 max:145 shoes: Blue Nimbus

Achilles/Tib Post were both a bit achy tonight - they definitely seem to be worse on days where I've done my physio exercises..

Tuesday May 14, 2019 #

7 AM

Running 32:37 intensity: (11:29 @1) + (20:52 @2) + (16 @3) 7.08 km (4:36 / km) +74m 4:23 / km
ahr:117 max:136 shoes: Blue Nimbus

5 PM

Running 24:04 intensity: (14:30 @1) + (9:34 @2) 3.83 km (6:17 / km) +124m 5:24 / km
ahr:107 max:132 shoes: White Hawk

Running 26:29 intensity: (14 @1) + (2:39 @2) + (4:32 @3) + (11:04 @4) + (8:00 @5) 6.86 km (3:52 / km) +55m 3:43 / km
ahr:162 max:181 shoes: White Hawk

8 x 800 (60s)
2.20,17,19,18,16,17,16,20
On the St Andrews track but on my own as Fife on the grass. Quite warm and a bit windy today but this was a bit of a grind. Still, a decent chunk of work.

Running 21:48 intensity: (1:32 @1) + (17:16 @2) + (2:26 @3) + (34 @4) 4.23 km (5:09 / km) +41m 4:55 / km
ahr:128 max:157 shoes: White Hawk

Monday May 13, 2019 #

7 AM

Running 32:45 [2] 7.1 km (4:37 / km) +130m 4:14 / km
shoes: White Hawk

I felt good today.
12 PM

Strength and Conditioning 15:00 [1]

5 PM

Running 1:02:44 intensity: (33:12 @1) + (29:12 @2) + (20 @3) 13.32 km (4:43 / km) +145m 4:28 / km
ahr:114 max:137 shoes: Green Peg 1

Sunday May 12, 2019 #

8 AM

Running 2:14:17 intensity: (13:01 @1) + (1:36:42 @2) + (24:25 @3) + (9 @4) 30.13 km (4:27 / km) +418m 4:10 / km
ahr:126 max:155 shoes: Grey Dyna

Out to Camperdown to meet Billy and Gordon for a long run.

Saturday May 11, 2019 #

10 AM

Running 1:50:25 intensity: (46:41 @1) + (1:01:02 @2) + (2:42 @3) 17.9 km (6:10 / km) +692m 5:10 / km
ahr:116 max:144 shoes: Black Roc

A nice easy run in the Sidlaws with Anwen. She described this as both short and fast..

Friday May 10, 2019 #

12 PM

Running 33:19 intensity: (6:07 @1) + (27:12 @2) 7.03 km (4:44 / km) +65m 4:32 / km
ahr:121 max:134 shoes: White Hawk

Ran at lunch instead of the morning and my various niggles felt a bit better as a result..
4 PM

Running 22:21 intensity: (11:27 @1) + (10:36 @2) + (18 @3) 3.28 km (6:49 / km)
ahr:108 max:136 shoes: White Hawk

Running 42:20 intensity: (33 @1) + (8:07 @2) + (9:35 @3) + (20:46 @4) + (3:19 @5) 9.17 km (4:37 / km) +92m 4:24 / km
ahr:154 max:181 shoes: White Hawk

Stopped off in St Andrews to visit the track. Prepared to pull the plug if my Achilles niggles but they were both ok - arguably a bit better when running faster. In the end, I did the full session and was running quite well.
20 x 400 (60s)
69,67,67,67,67,66,66,68,67,67,
67,68,67,66,64,66,66,66,67,64.

Running 19:13 intensity: (10:50 @2) + (8:23 @3) 4.28 km (4:30 / km) +60m 4:12 / km
ahr:134 max:145 shoes: White Hawk

Thursday May 9, 2019 #

7 AM

Running 34:04 intensity: (23:37 @1) + (10:27 @2) 7.1 km (4:48 / km) +133m 4:23 / km
ahr:110 max:130 shoes: White Hawk

Feeling a bit better this morning.
5 PM

Running 1:19:43 intensity: (14:19 @1) + (1:05:07 @2) + (17 @3) 17.23 km (4:38 / km) +186m 4:23 / km
ahr:119 max:137 shoes: Grey Dyna

Around Kingsbarns after work - feeling ok tonight - both Achilles and left Tib Post all a bit stiff/niggly at times though.

Wednesday May 8, 2019 #

5 PM

Running 46:37 intensity: (25:09 @1) + (21:28 @2) 10.05 km (4:38 / km) +75m 4:28 / km
ahr:114 max:133 shoes: Green Peg 2

Feeling quite run down today - not sure why - but didn't want to dig myself into too deep of a hole.

Tuesday May 7, 2019 #

7 AM

Running 41:23 intensity: (24:18 @1) + (17:05 @2) 8.79 km (4:43 / km) +98m 4:28 / km
ahr:112 max:131 shoes: Blue Nimbus

Achilles has been a bit worse again the last couple of days so left it at this for today to allow it to recover.
12 PM

Strength and Conditioning 10:00 [1]

Physio exercises and activation.

Monday May 6, 2019 #

12 PM

Strength and Conditioning 10:00 [1]

Physio exercises - band
4 PM

Running 1:08:56 intensity: (2:35 @1) + (1:01:35 @2) + (4:46 @3) 16.17 km (4:16 / km) +193m 4:01 / km
ahr:127 max:139 shoes: Green Peg 2

Felt OK running, but still a bit tired. Achilles a bit achy afterwards, going to swap tomorrows session for strides and do a good amount of stretching to try to settle things down.

Sunday May 5, 2019 #

4 PM

Running 1:51:18 intensity: (3:16 @1) + (34:35 @2) + (1:13:27 @3) 26.25 km (4:14 / km) +151m 4:07 / km
ahr:134 max:149 shoes: Blue Nimbus

Tired again and not particularly motivated today, but needed to go and get food so I got myself out for a run as well.. Fine when I was out.

Saturday May 4, 2019 #

5 PM

Running 1:27:14 intensity: (16:54 @1) + (1:05:24 @2) + (4:56 @3) 19.55 km (4:28 / km) +200m 4:15 / km
ahr:122 max:148 shoes: Grey Dyna

Legs didn't feel too bad, but quite tired overall.

Friday May 3, 2019 #

7 AM

Running 29:20 intensity: (20:14 @1) + (9:06 @2) 5.88 km (5:00 / km) +87m 4:39 / km
ahr:109 max:128 shoes: Grey Dyna

Shuffling shakeout.
6 PM

Running 19:04 intensity: (2:27 @1) + (16:37 @2) 4.04 km (4:43 / km) +100m 4:12 / km
ahr:120 max:134 shoes: Blue Nimbus

Running 13:24 intensity: (6:15 @1) + (4:34 @2) + (1:43 @3) + (52 @4) 2.38 km (5:39 / km) +16m 5:27 / km
ahr:121 max:158 shoes: Blue 4's

Running 14:29 intensity: (12 @1) + (4 @2) + (5 @3) + (5:33 @4) + (8:35 @5) 5.07 km (2:51 / km) +40m 2:45 / km
ahr:175 max:185 shoes: Blue 4's

Silverknowes 5 km - 1st
Pretty nervous about this actually. Also excited. Training has been much better the last 4-6 weeks but it is difficult to judge without actually racing. Sometimes you can race well when training seems rubbish and race badly when training is going well.
After coasting through the first 500 m I moved forward and sat at the front feeling pretty comfortable. I put in a bit of a dig at about halfway, mainly because I was looking around and there were still loads of people in the group. I wanted to thin things out a bit and basically ended up turning the screw at the front from there on. I still felt good and could sense that it was doing some damage to the group but I didn't want to look around fully. I had a little gap going into the turn around just after 4 km and was very happy to see that it was James Donald in second, looking good for a Dundee Hawks 1-2. The last 800 m or so was where it started to bite. I don't think I had much more to go to if I needed it, but I had done enough damage already to get the win and sneak under 14.30. James held on for second also.
Happy to be back racing, felt as good as I could have hoped for (I imagined it would hurt a lot more on the first race back) and happy to get the win. Hopefully I can push on a bit from this now and have a good summer of racing!
Today was also the first outing for my 4%'s, which I've had sat in a box for the last 4 months. I'm sold on them, comfortable and super bouncy. Feet felt like they slipped a little bit, and they weren't great on corners, but they feel like they give you a lot back with every step. Nice to run in for a 5 km, not sure they'd make a difference in time over that short a distance, but I can see how they could make a difference over a marathon.
C • Nice one Kris! 1

Running 12:18 intensity: (7:39 @1) + (4:39 @2) 2.29 km (5:23 / km) +48m 4:52 / km
ahr:115 max:130 shoes: Blue 4's

Running 6:35 intensity: (6:09 @1) + (26 @2) 1.27 km (5:12 / km) +12m 4:58 / km
ahr:107 max:115 shoes: Blue Nimbus

Thursday May 2, 2019 #

6 AM

Running 1:26:51 intensity: (28:25 @1) + (58:26 @2) 18.2 km (4:46 / km) +136m 4:36 / km
ahr:115 max:128 shoes: Green Peg 2

Glacially slow today hopefully equals decently fast tomorrow.

Wednesday May 1, 2019 #

5 PM

Running 1:29:31 intensity: (2:58 @1) + (1:24:11 @2) + (2:22 @3) 20.06 km (4:28 / km) +228m 4:13 / km
ahr:125 max:142 shoes: Blue Nimbus

Legs a bit stiff after yesterday.

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