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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Kris

In the 7 days ending Jul 27, 2018:

activity # timemileskm+mload
  Running14 9:45:14 73.91(7:55) 118.95(4:55) 837112.4
  Orienteering3 37:55 7.23(5:15) 11.64(3:15) 1427.2
  Total14 10:23:09 81.14(7:41) 130.59(4:46) 852139.6

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Friday Jul 27, 2018 #

7 AM

Running 30:30 intensity: (18:49 @1) + (11:40 @2) + (1 @3) 6.23 km (4:54 / km) +69m 4:38 / km
ahr:113 max:127

Morning jog, legs not feeling as fresh as I'd like but hopefully all good for this evening and then full taper next week.
7 PM

Running 37:15 intensity: (11:08 @1) + (19:15 @2) + (5:00 @3) + (1:52 @4) 6.68 km (5:35 / km) +1m 5:34 / km
ahr:122 max:162

Running race 14:06 intensity: (16 @1) + (3 @2) + (10 @3) + (1:30 @4) + (12:07 @5) 5.01 km (2:49 / km)
ahr:178 max:188

GAA 5000m

It wasn't going to be a PB race with Luke Traynor down to pace 68s (14.10), but I struggle to change pace so it was a good opportunity to try to run a negative split. I hoped that, with a good second half, I might be able to get close to 14 minutes.

We went through the first couple of km a couple of seconds slower than prescribed and I was feeling ok but not awesome. I went into the lead at halfway (~7.10) and struck out on my own. I got to two laps to go needing to run 2.08, difficult but within the realms of possibility, but I had the win and didn't really have the motivation to turn myself inside out.

Solid, not spectacular, but enjoyed the race and worth the trip. Time to rest.

2.52, 51, 48, 48, 47.
C • 14:06 - solid but not spect... 2

Running 25:17 intensity: (5:31 @1) + (19:46 @2) 5.07 km (4:59 / km) +11m 4:56 / km
ahr:119 max:130

Thursday Jul 26, 2018 #

7 AM

Running 45:56 intensity: (18:23 @1) + (27:33 @2) 9.8 km (4:41 / km) +89m 4:29 / km
ahr:116 max:132

5 PM

Running 34:53 intensity: (28:34 @1) + (6:19 @2) 6.94 km (5:01 / km) +49m 4:51 / km
ahr:110 max:124

Wednesday Jul 25, 2018 #

6 AM

Running 39:20 intensity: (16:10 @1) + (22:52 @2) + (18 @3) 8.82 km (4:28 / km) +94m 4:14 / km
ahr:117 max:136

5 PM

Running 1:10:16 intensity: (9:55 @1) + (56:57 @2) + (3:24 @3) 16.05 km (4:23 / km) +130m 4:12 / km
ahr:122 max:142

Nice run with J.Crowe

Tuesday Jul 24, 2018 #

7 AM

Running 29:12 intensity: (15:07 @1) + (14:05 @2) 6.25 km (4:40 / km) +68m 4:26 / km
ahr:114 max:127

5 PM

Running 15:40 intensity: (11:26 @1) + (4:14 @2) 2.41 km (6:30 / km) +1m 6:29 / km
ahr:109 max:125

Running 22:56 intensity: (4:36 @1) + (4:12 @2) + (5:27 @3) + (8:41 @4) 4.79 km (4:47 / km)
ahr:141 max:172

5 x 400 (1 min), 5 x 200 (200 jog)
65,61,65,63,63
29,28,29,29,29

Running 18:36 intensity: (2:54 @1) + (15:42 @2) 3.68 km (5:03 / km) +13m 4:58 / km
ahr:119 max:131

Monday Jul 23, 2018 #

4 PM

Running 58:15 intensity: (11:58 @1) + (45:54 @2) + (23 @3) 11.94 km (4:53 / km) +100m 4:41 / km
ahr:119 max:136

Sunday Jul 22, 2018 #

11 AM

Running 27:24 intensity: (18:41 @1) + (6:17 @2) + (2:26 @3) 4.45 km (6:10 / km) +3m 6:09 / km
ahr:108 max:141

Orienteering 12:43 intensity: (23 @1) + (3 @2) + (39 @3) + (9:44 @4) + (1:54 @5) 3.93 km (3:14 / km)
ahr:167 max:178

Legs trashed today and left knee a bit sore from where I fell on the first sprint yesterday. Was a bit distracted by this and promptly missed the first control, running to the wrong side of the feature, panicking, and then running the long way around to the right side. Winsplits thinks 17s lost. I really should have checked the description in the start boxes, but lesson learnt. From then on, I pushed very hard to try to catch up some time and didn't make any other mistakes. Got into the lead on the final control but then Yannick beat me by 1s on the run in to tie for first place.

Positive weekend of orienteering.

Running 17:06 intensity: (4:32 @1) + (12:34 @2) 3.23 km (5:18 / km)
ahr:117 max:128

Saturday Jul 21, 2018 #

6 AM

Running 5:53 [2] 1.3 km (4:32 / km)

8 AM

Running 13:50 [2] 2.81 km (4:56 / km) +98m 4:12 / km

Rescuing the car.
10 AM

Running 27:34 intensity: (18:43 @1) + (6:46 @2) + (2:05 @3) 4.1 km (6:43 / km) +71m 6:11 / km
ahr:106 max:149

Orienteering 11:52 intensity: (28 @1) + (1 @2) + (5 @3) + (7:17 @4) + (4:01 @5) 3.51 km (3:23 / km) +14m 3:19 / km
ahr:169 max:179

Sprint Scotland Race 1.
Typical Scottish run fast and find a way through the houses type sprint. Intense, but relatively easy as long as you keep concentration. Legs felt ok and I was pretty clean, maybe a couple of hesitations. Stacked it right near the end.

Running 2:36 intensity: (13 @1) + (1:46 @2) + (37 @3) 0.47 km (5:31 / km) +16m 4:44 / km
ahr:131 max:137

Running 7:06 intensity: (6:24 @1) + (42 @2) 1.14 km (6:13 / km) +3m 6:08 / km
ahr:103 max:120

2 PM

Running 26:33 intensity: (9:10 @1) + (16:38 @2) + (45 @3) 4.79 km (5:33 / km) +23m 5:25 / km
ahr:115 max:138

Orienteering 13:20 intensity: (6:20 @4) + (7:00 @5) 4.2 km (3:10 / km)

Sprint Scotland Race 2.
Much more long route choices in this sprint which probably made it a bit easier to lose time. I don't think I got all the best routes but most of my routes were ok. Legs tired now, running fast was a big effort.

Running 15:00 [2] 3.0 km (5:00 / km)

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