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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Kris

In the 7 days ending Apr 7, 2013:

activity # timemileskm+mload
  Orienteering6 5:19:23 26.13(12:13) 42.05(7:36) 983142.0
  Running8 2:51:46 16.06(10:42) 25.84(6:39) 41748.1
  Strength and Conditioning1 5:35 0.12(46:33) 0.19(28:56)0.6
  Total9 8:16:44 42.3(11:45) 68.08(7:18) 1400190.7
  [1-5]9 8:16:29

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MoTuWeThFrSaSu

Sunday Apr 7, 2013 #

9 AM

Running 8:41 [2] 1.36 km (6:23 / km) +21m 5:55 / km

Orienteering 50:43 [4] 8.7 km (5:50 / km) +112m 5:29 / km

Relay training with lots of people. Great training and after a long sleep last night felt a bit more able to push it.

Running 5:48 [1] 0.9 km (6:28 / km) +10m 6:07 / km

Saturday Apr 6, 2013 #

10 AM

Orienteering 40:00 [2] 3.97 km (10:04 / km) +58m 9:23 / km

Easy in the morning, really sleepy and not feeling it.
3 PM

Running 15:45 intensity: (24 @1) + (1:07 @2) + (2:01 @3) + (11:46 @4) + (27 @5) 2.49 km (6:20 / km) +30m 5:58 / km
ahr:149 max:209

Orienteering 47:42 intensity: (36 @1) + (1:17 @2) + (25:02 @3) + (20:47 @4) 7.25 km (6:35 / km) +113m 6:06 / km
ahr:152 max:167

Day test.

Still tired, tried to push hard but my head wasn't there.

Friday Apr 5, 2013 #

9 AM

Running 31:20 intensity: (12:11 @1) + (19:04 @2) + (5 @3) 5.08 km (6:10 / km) +86m 5:41 / km
ahr:116 max:135

Easy Jog and some drills, Icy.

Strength and Conditioning 5:35 [1] 0.19 km (28:56 / km)
ahr:100 max:108

7 PM

Running 7:26 intensity: (1 @0) + (39 @1) + (53 @2) + (2:32 @3) + (3:13 @4) + (8 @5) 1.05 km (7:05 / km) +18m 6:31 / km
ahr:148 max:179

Orienteering 50:56 intensity: (14 @0) + (1:04 @1) + (1:04 @2) + (8:43 @3) + (38:13 @4) + (1:38 @5) 7.59 km (6:43 / km) +114m 6:14 / km
ahr:159 max:189

Night Test.

Running Ok and then caught my knee a piece of wire stretched between two trees, hurt for a bit but then eased pretty quickly so got back into it. Navigation could have been better from there on in.

Orienteering 17:49 intensity: (10:32 @2) + (7:17 @3) 2.22 km (8:02 / km) +26m 7:36 / km
ahr:131 max:150

Thursday Apr 4, 2013 #

7 PM

Running 11:12 intensity: (14 @1) + (13 @2) + (4:12 @3) + (5:23 @4) + (1:10 @5) 1.98 km (5:39 / km) +28m 5:16 / km
ahr:156 max:189

Orienteering 1:20:26 intensity: (1:20 @1) + (47:08 @2) + (18:43 @3) + (10:03 @4) + (3:12 @5) 5.41 km (14:53 / km) +296m 11:41 / km
ahr:143 max:193

Night O when I arrived. Pretty tired, just cruising around. Navigation pretty good, only big problems were where there weren't controls.

Wednesday Apr 3, 2013 #

5 PM

Running 50:19 intensity: (21 @1) + (9:14 @2) + (37:12 @3) + (3:21 @4) + (11 @5) 7.03 km (7:09 / km) +138m 6:31 / km
ahr:141 max:187

Easy

Monday Apr 1, 2013 #

9 AM

Running 12:15 intensity: (1:26 @1) + (8:31 @2) + (2:18 @3) 1.8 km (6:49 / km) +63m 5:48 / km
ahr:123 max:152

Orienteering race 31:47 intensity: (30 @1) + (2 @2) + (35 @3) + (9:28 @4) + (21:12 @5) 6.91 km (4:36 / km) +264m 3:52 / km
ahr:174 max:185

Few longer gaffles at the start, chasing Yannick and Nixon but having to run 30m extra on each control, then a shorter gaffle just before the spectator where I got ahead. Just put my head down and kept it clean from there on and never saw anyone again. Came in 50s up on Yannick and 1.40 on anyone else.

Pleased with my run. Team went out 30s up on INT and FVO which we definitely would have taken beforehand but Jonny didn't have the legs where Murray did..

Running 4:13 intensity: (1:18 @1) + (2:55 @2) 0.57 km (7:26 / km) +12m 6:44 / km
ahr:122 max:136

12 PM

Running 9:47 intensity: (2:15 @1) + (4:01 @2) + (3:26 @3) + (5 @4) 1.59 km (6:10 / km) +11m 5:58 / km
ahr:126 max:155

Running 15:00 [2] 2.0 km (7:30 / km)

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