Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Kris

In the 7 days ending Feb 23, 2017:

activity	#	time	miles		km		+m	load
Running	11	9:43:56	71.83	(8:08)	115.6	(5:03)	904	117.4
Orienteering	4	1:22:27	11.55	(7:08)	18.59	(4:26)	178	36.6
Strength and Conditioning	2	10:00						1.0
Total	12	11:16:23	83.38		134.19		1082	155.0

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Thursday Feb 23, 2017 #

5 PM

Running 1:14:46 17.64 km (4:14 / km) +108m 4:07 / km
ahr:129 max:165

Changed shoes and my knee was fine. I think my cheap Adidas shoes have already worn out after about a month. Serves me right I suppose.

4 miles steady tempo: 5.24, 25, 14, 15

C • Cheap Adidas shoes 4

Wednesday Feb 22, 2017 #

7 AM

Running 44:07 [2] 8.79 km (5:01 / km) +91m 4:46 / km

Legs knackered, achy and sore in a lot of places.

6 PM

Running 48:36 9.82 km (4:57 / km) +112m 4:41 / km
ahr:112 max:129

Aches and pains had localised this evening to my right knee and foot. Think my plantar fascia on that side is pretty tight which is causing me to run funny..

C • PF 1

Strength and Conditioning 5:00 [1]

Tuesday Feb 21, 2017 #

5 PM

Running 32:30 [2] 5.22 km (6:13 / km) +58m 5:54 / km

Running 23:20 5.26 km (4:26 / km)

Was meant to be 2k, 1k, 8, 6, 4, 4 (90s) but I felt drained tonight. Did the 2k, 1k, 8, sat out the 6 and finished with the two 4's. Need a bit more recovery from the weekend.

5.58, 2.56, 2.18, [break], 64, 64

Running 13:53 [2] 2.62 km (5:18 / km) +34m 4:58 / km

Monday Feb 20, 2017 #

4 PM

Strength and Conditioning 5:00 [1]

6 PM

Running 1:42:17 [2] 21.0 km (4:52 / km) +131m 4:43 / km

Real effort to get out the door but once I was going I didn't get any more tired. Just plodded along.

Sunday Feb 19, 2017 #

9 AM

Running 1:25:28 16.96 km (5:02 / km) +227m 4:43 / km
ahr:83 max:175

Armagh urban and bonus. Tired. Too much food and beer this weekend but it's been fun and I'm keen for orienteering now.

Saturday Feb 18, 2017 #

8 AM

Running 21:21 4.1 km (5:12 / km) +51m 4:54 / km
ahr:104 max:128

11 AM

Running 31:47 4.86 km (6:32 / km) +15m 6:26 / km
ahr:103 max:130

Orienteering 16:56 4.6 km (3:41 / km) +34m 3:33 / km
ahr:156 max:172

Sprint qualifier. Taking it at a steady effort but still made one 20s and one 10s mistake. First I thought there was a gap where the number overlapped the wall and the second I exited without knowning my route and ended up on a bad one.

Running 10:23 1.94 km (5:22 / km) +18m 5:08 / km
ahr:110 max:125

3 PM

Running 19:47 3.76 km (5:16 / km) +16m 5:09 / km
ahr:143 max:168

Orienteering 14:01 4.03 km (3:29 / km) +70m 3:12 / km
ahr:170 max:188

Pushing a bit harder this afternoon. Got caught up looking for the sneaky route to 2 and ended up on the worse of the only two options (+20s). I was ok from here apart from one ~10s route choice error at 9. It is all still there but not very fluid.

Running 13:43 2.41 km (5:42 / km)
ahr:119 max:141

Friday Feb 17, 2017 #

11 AM

Running 15:54 3.32 km (4:48 / km) +3m 4:46 / km
ahr:122 max:151

Orienteering 35:06 7.75 km (4:32 / km) +38m 4:25 / km
ahr:128 max:166

Easy training in a housing estate. Just trying to get back into things.

6 PM

Running 34:13 6.04 km (5:40 / km) +18m 5:35 / km
ahr:115 max:152

Orienteering 16:24 2.21 km (7:25 / km) +37m 6:51 / km
ahr:159 max:176

Night mass start race. Didn't get anywhere near the best route in the score at the start but that was OK. My biggest mistake was following GG through the scratchy bush of doom (which might also have been out of bounds looking at it now). I should have been less concerned with racing..

Running 11:51 1.87 km (6:20 / km) +24m 5:57 / km
ahr:110 max:130

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