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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Kris

In the 7 days ending May 22, 2016:

activity # timemileskm+mload
  Running10 5:39:44 35.75(9:30) 57.53(5:54) 32975.4
  Cross training1 1:05:0013.0
  Orienteering3 43:51 4.66 7.5 14038.5
  Strength and Conditioning1 10:003.0
  Total10 7:38:35 40.41 65.03 469129.9

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MoTuWeThFrSaSu

Sunday May 22, 2016 #

9 AM

Running 30:00 [2] 4.0 km (7:30 / km)

Orienteering 13:24 [4] 4.0 km (3:21 / km)

Sprint Qualifier. 4th

Careful but clean through the first section and then pushed on through to the spectator. Felt good but really hesitant on 12, and then took a really rubbish route to 15. Struggled to keep motivation the whole way through as my legs felt tired but through ok.

Running 20:00 [2] 3.5 km (5:43 / km)

4 PM

Running 20:00 [2] 2.0 km (10:00 / km)

Orienteering 14:49 [5] 3.5 km (4:14 / km) +140m 3:32 / km

Sprint Final. 15th

Ran well through the first section but got to 5 having no idea of what to do for 6. Ended up taking a bad route through a terraced field with some very steep banks which were a bit hard to see on the map. I then followed this up with a mistake on 8 (bad exit and didn't see the wall so had to adjust mid leg) and 9 (didn't know where the control was and faffed when I got near). I think from these three legs I lost 30 seconds. My performance was better from then on, except I also lost 12 seconds to Peter on the long leg (13). I'm not sure if it was route or physical (also spannered the exit from 12) but I was struggling to open up on the flat section. Last bit went ok.

A bit disappointed as in the build up I was most concerned about my physical shape (which in the end was ok, even after 3 races). I wasn't on top form but my shape was good enough for a top 10 if I had held it together better technically.

Running 6:00 [1] 1.0 km (6:00 / km)

7 PM

Running 20:00 [1] 3.94 km (5:05 / km) +40m 4:50 / km

Saturday May 21, 2016 #

9 AM

Running 30:00 [2] 4.5 km (6:40 / km)

Orienteering 15:38 [5]

Sprint Relay. 3rd Leg. 7th overall, 5th on leg.

Went out just ahead of France and just behind Austria and Denmark. Caught them straight away when they hesitated on the first control. Dropped a row of garages too low on the third control and dropped 60m on Soren. Worked hard through the park and had mainly reeled him in when I made another mistake near the end and he got away a bit. Came in just behind him having dropped France and Austria. Decent performance although the mistakes were sloppy as it was quite easy. I felt like I was working really hard but the time was ok so shape seems to be ok.

Team ran to about form I think. We could all improve though which makes it exciting for the future.

Running 29:00 [2] 4.5 km (6:27 / km)

Friday May 20, 2016 #

7 AM

Running 17:53 intensity: (4:44 @1) + (13:00 @2) + (9 @3) 3.41 km (5:14 / km) +29m 5:01 / km
ahr:115 max:125

4 PM

Running 28:08 intensity: (13:12 @1) + (7:52 @2) + (3:55 @3) + (2:36 @4) + (33 @5) 4.51 km (6:14 / km) +11m 6:10 / km
ahr:118 max:172

Thursday May 19, 2016 #

5 PM

Running 15:00 intensity: (26 @1) + (14:27 @2) + (7 @3) 3.06 km (4:54 / km) +2m 4:53 / km
ahr:124 max:134

Wednesday May 18, 2016 #

Running 45:00 [3] 9.0 km (5:00 / km) +80m 4:47 / km

Tuesday May 17, 2016 #

5 PM

Running 29:54 intensity: (7:21 @1) + (20:31 @2) + (2:02 @3) 5.49 km (5:27 / km) +88m 5:02 / km
ahr:120 max:142

Running 20:25 intensity: (3:07 @1) + (3:52 @2) + (4:43 @3) + (5:05 @4) + (3:38 @5) 3.61 km (5:39 / km) +1m 5:39 / km
ahr:147 max:192

Short and sharp. 3 x (600 (1min), 200 (5min)).

97,30, 96, 30, 97, 30

Feeling ok, hard work but room to continue when I stopped.

Running 22:24 intensity: (47 @1) + (11:35 @2) + (10:02 @3) 3.9 km (5:45 / km) +48m 5:25 / km
ahr:130 max:156

Monday May 16, 2016 #

Cross training 1:05:00 [2]

Running 6:00 [2] 1.1 km (5:27 / km) +30m 4:48 / km

Strength and Conditioning 10:00 [3]

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