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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Kris

In the 7 days ending Feb 19, 2012:

activity # timemileskm+mload
  Orienteering3 3:29:53 22.13(9:29) 35.61(5:54) 632132.4
  Running7 2:23:34 12.81 20.61 43547.1
  Strength and Conditioning1 40:08 1.22(32:49) 1.97(20:24) 16.6
  Total8 6:33:35 36.16 58.19 1068186.1
  [1-5]8 6:33:17

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MoTuWeThFrSaSu

Sunday Feb 19, 2012 #

8 AM

Running 15:00 [3]

Morning run, missed the lillomarka run but went out 15 mins late with Scott.
1 PM

Running 20:42 intensity: (6 @0) + (3:36 @1) + (11:05 @2) + (4:58 @3) + (57 @4) 3.16 km (6:33 / km) +42m 6:08 / km
ahr:123 max:156

Warm up

Orienteering 45:01 intensity: (1 @0) + (15 @1) + (1:05 @2) + (9:18 @3) + (34:22 @4) 6.32 km (7:07 / km) +227m 6:02 / km
ahr:154 max:168

POM day 2, middle.

Even worse than day one. Going well up until 8 but then lost focus and made mistake after mistake, bit better at the end but not confidence inspiring.

Saturday Feb 18, 2012 #

8 AM

Running 19:57 intensity: (3:08 @1) + (8:16 @2) + (7:44 @3) + (49 @4) 3.33 km (6:00 / km) +37m 5:41 / km
ahr:126 max:155

Morning run.
12 PM

Running 17:12 intensity: (1:05 @1) + (1:18 @2) + (6:49 @3) + (8:00 @4) 2.78 km (6:11 / km) +85m 5:22 / km
ahr:140 max:166

Warm up

Orienteering 1:25:02 intensity: (19 @1) + (14 @2) + (2:44 @3) + (48:22 @4) + (33:23 @5) 14.75 km (5:46 / km)
ahr:166 max:176

POM day 1, Long distance.

Missed the first one by a lot and then very scrappy for the rest. Not orienteering very well for the most part although some bits were better. MP'd a control on the butterfly.
C • MP'd 1
7 PM

Running 18:37 intensity: (2 @0) + (24 @1) + (5 @2) + (35 @3) + (16:32 @4) + (59 @5) 4.42 km (4:13 / km) +30m 4:04 / km
ahr:159 max:172

POM, night sprint.

Just cruising this trying to be smooth, missed number 3 but otherwise very good.

Running 13:09 [3] 2.07 km (6:22 / km) +179m 4:26 / km
ahr:130 max:164

Cool down.

Running 12:00 [3]

Warm up.

Friday Feb 17, 2012 #

7 PM

Running 12:35 intensity: (2 @0) + (6 @1) + (4:57 @2) + (7:30 @3) 2.29 km (5:30 / km) +7m 5:25 / km
ahr:133 max:148

Easy jog with Scott to get some of the travelling out of the legs.

Thursday Feb 16, 2012 #

4 PM

Orienteering 1:19:50 intensity: (2 @0) + (4:20 @1) + (19:58 @2) + (15:37 @3) + (8:59 @4) + (30:54 @5) 14.54 km (5:29 / km) +405m 4:49 / km
ahr:148 max:184

Sprintervals, good fun but very hilly today.

Wednesday Feb 15, 2012 #

Note
(sick) (rest day)

Starting to get a cold and going to Portugal on Friday so could do with getting rid.

Monday Feb 13, 2012 #

6 PM

Running 3:26 intensity: (23 @1) + (3 @2) + (16 @3) + (2:39 @4) + (5 @5) 0.85 km (4:02 / km)
ahr:149 max:170

Down to drills, late.

Strength and Conditioning 40:08 intensity: (5 @0) + (19:10 @1) + (16:28 @2) + (4:05 @3) + (20 @4) 1.97 km (20:24 / km) +1m 20:20 / km
ahr:109 max:155

Drills and Skills

Running 10:56 intensity: (10:25 @2) + (31 @3) 1.7 km (6:25 / km) +55m 5:31 / km
ahr:123 max:134

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