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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Kris

In the 7 days ending Jun 30, 2019:

activity # timemileskm+mload
  Running10 9:43:42 78.91(7:24) 126.99(4:36) 857140.7
  Orienteering3 1:03:00 8.06(7:49) 12.98(4:51) 25340.7
  Total10 10:46:42 86.97(7:26) 139.96(4:37) 1111181.4

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MoTuWeThFrSaSu

Sunday Jun 30, 2019 #

10 AM

Running 1:53:21 intensity: (10:32 @1) + (1:33:08 @2) + (9:41 @3) 26.14 km (4:20 / km) +19m 4:19 / km
ahr:124 max:140 shoes: White Hawk

Nice run with Peter and James around Loch Leven.

Saturday Jun 29, 2019 #

12 PM

Running 34:43 intensity: (2:40 @1) + (31:23 @2) + (40 @3) 7.48 km (4:38 / km) +41m 4:31 / km
ahr:124 max:137 shoes: Blue Nimbus

Picking up some bits from b&q..
5 PM

Running 1:11:54 intensity: (6:21 @1) + (1:04:34 @2) + (59 @3) 15.97 km (4:30 / km) +80m 4:24 / km
ahr:121 max:137 shoes: Grey Cumulus

Almost managed to time it to miss the thunderstorms but caught right at the end. Legs pretty tired from yesterday!

Friday Jun 28, 2019 #

4 PM

Running 25:18 intensity: (7:55 @1) + (12:54 @2) + (3:58 @3) + (31 @4) 4.07 km (6:13 / km) +106m 5:30 / km
ahr:120 max:159 shoes: Black Roc

Orienteering 15:46 intensity: (12 @1) + (4 @2) + (6 @3) + (5:13 @4) + (10:11 @5) 3.2 km (4:55 / km) +116m 4:10 / km
ahr:174 max:182 shoes: Black Roc

JOK Chasing Sprint Prologue.

I had the big advantage of having a late start and lots of tracks through the undergrowth. No big mistakes, just a couple of hesitations. Happy to get through this well.

Running 8:55 intensity: (3:56 @1) + (4:59 @2) 1.39 km (6:24 / km) +34m 5:42 / km
ahr:116 max:126 shoes: Black Roc

7 PM

Running 20:07 intensity: (7:49 @1) + (10:54 @2) + (1:08 @3) + (16 @4) 3.24 km (6:13 / km) +185m 4:50 / km
ahr:117 max:157 shoes: Black Roc

Orienteering 19:29 intensity: (24 @1) + (1 @2) + (5 @3) + (2:05 @4) + (16:54 @5) 4.34 km (4:30 / km) +103m 4:01 / km
ahr:177 max:190 shoes: Black Roc

JOK Chasing Sprint Final.

Starting first with Peter, Scott and Sasha 10, 20 and 30 seconds behind. Pushed hard through the first section and felt good, really enjoying the sprint orienteering. One small mistake on number 5, 10 s or so, but Peter and Scott made it as well so I stayed out in front. Once into the forest things started to get a bit scrappy, losing a couple of seconds here and there. The three chasers caught me at number 11 and we ran as a group from there. I kept trying to move toward the front of the group but didn't have enough of a handle on the navigation and small mistakes kept me chasing. I was in third and about 10 seconds behind at the top of the hill but the run down into the finish was much easier going. I was just about caught up to Peter at the front at number 20, but then we all missed the control slightly. I was lucky, in that I was closest to the control when we figured out where we were, and I sprinted in to take a narrow win.

Great fun, I loved the head to head racing. Don't get the same feeling from a straight running race. The forest was a bit rough but it didn't impact on the enjoyment.

Thursday Jun 27, 2019 #

5 PM

Running 15:12 [2] 3.21 km (4:44 / km) +39m 4:28 / km
ahr:129 max:154 shoes: Green Peg 2

Orienteering 27:45 intensity: (23 @2) + (24:42 @3) + (2:40 @4) 5.44 km (5:06 / km) +34m 4:57 / km
ahr:148 max:160 shoes: Green Peg 2

Powered around the brown course from Scottish spring - just to remind myself what a map and compass are before tomorrow.

Running 27:53 [2] 6.36 km (4:23 / km) +67m 4:10 / km
ahr:162 max:176 shoes: Green Peg 2

Wednesday Jun 26, 2019 #

12 PM

Running 38:10 intensity: (14:06 @1) + (24:03 @2) + (1 @3) 7.93 km (4:49 / km) +61m 4:38 / km
ahr:117 max:132 shoes: Grey Dyna

Nice run around work at lunchtime.
5 PM

Running 55:20 intensity: (15:26 @1) + (39:34 @2) + (20 @3) 11.42 km (4:51 / km) +58m 4:44 / km
ahr:118 max:136 shoes: Grey Dyna

Tuesday Jun 25, 2019 #

5 PM

Running 24:38 intensity: (2:11 @1) + (16:04 @2) + (6:23 @3) 4.36 km (5:39 / km) +34m 5:26 / km
ahr:128 max:148 shoes: White Hawk

Running 49:17 intensity: (14 @1) + (4:05 @2) + (33:13 @4) + (11:45 @5) 11.59 km (4:15 / km) +66m 4:08 / km
ahr:147 max:170 shoes: White Hawk

6 x 1 km (60 s), 400 (3 mins)
3.00, 66, 3.00, 66, 2.58, 66,
2.56, 66, 2.54, 65, 2.51, 63

Started off conservatively and picked it up through the session.

Running 18:17 intensity: (34 @1) + (15:33 @2) + (2:10 @3) 3.7 km (4:57 / km) +19m 4:49 / km
ahr:127 max:142 shoes: White Hawk

Monday Jun 24, 2019 #

4 PM

Running 1:20:37 intensity: (55 @1) + (22:34 @2) + (57:08 @3) 20.12 km (4:00 / km) +50m 3:57 / km
ahr:138 max:153 shoes: Grey Cumulus

Showing Yannick around Tentsmuir.

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