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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Kris

In the 7 days ending Sep 22:

activity # timemileskm+mload
  Running11 7:06:07 55.72(7:39) 89.67(4:45) 73779.7
  Orienteering2 1:23:30 12.88(6:29) 20.72(4:02) 14431.8
  Total11 8:29:37 68.59(7:26) 110.39(4:37) 880111.5

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Sunday Sep 22 #

Note
(rest day)

Various plans for today but feeling tired and very wooden legged so decided to take the recovery ahead of next weekend. Haven't really had a good feeling while running over the last few weeks which has sapped a bit of my mojo. Hopefully it is just a case of getting better at doing the small things - stretching and sleep in particular.

Saturday Sep 21 #

10 AM

Running 44:08 intensity: (1 @1) + (33:57 @2) + (10:10 @3) 9.86 km (4:29 / km) +91m 4:17 / km
ahr:130 max:144 shoes: Black Dyna

Caird park finally has a new athletics track - just waiting for them to paint some lines on it now.
5 PM

Running 1:09:05 intensity: (1:12 @1) + (1:05:10 @2) + (2:43 @3) 15.42 km (4:29 / km) +94m 4:21 / km
ahr:126 max:142 shoes: Black Dyna

Out to Broughty Ferry after a day of watching rugby and doing little else.

Friday Sep 20 #

5 PM

Running 54:18 intensity: (23:19 @1) + (30:59 @2) 11.24 km (4:50 / km) +30m 4:46 / km
ahr:115 max:125 shoes: Grey Hawk

Easy in Tentsmuir after work - didn't really want to do any more.

Thursday Sep 19 #

12 PM

Running 33:33 [2] 6.84 km (4:54 / km) +48m 4:44 / km
ahr:129 max:151 shoes: White Hawk

4 PM

Running 6:24 intensity: (5:10 @1) + (1:14 @2) 1.32 km (4:52 / km)
ahr:108 max:122 shoes: Grey Cumulus

6 PM

Running 13:26 intensity: (1:37 @1) + (11:16 @2) + (33 @3) 3.0 km (4:29 / km) +44m 4:11 / km
ahr:124 max:139 shoes: Grey Cumulus

Edinburgh for some sprint training - good group out and nice planning by Graeme.

Orienteering 8:22 intensity: (17 @1) + (4 @2) + (25 @3) + (7:36 @4) 2.16 km (3:52 / km) +14m 3:45 / km
ahr:163 max:173 shoes: Grey Cumulus

Knockout 1 - choice.
Faffed at the wrong side of the fence at 3 dropping from the front of the group to the back but got the correct route to 4 to cancel that out. Behind Peter for a bit, he had the same forking, but got ahead and held the lead to the end.

Orienteering 7:25 intensity: (5 @1) + (7 @2) + (31 @3) + (5:05 @4) + (1:37 @5) 2.08 km (3:34 / km)
ahr:168 max:180 shoes: Grey Cumulus

Knockout 2 - choice.
Messed up the choice by having the maps the wrong way up - I wondered why I was struggling! A bit flustered, I was right at the back to start but moved through over the course of a few controls. I didn't have the best forking but didn't lose much through that section. Behind Shminty through the park section and didn't really understand what was happening but eventually made my move and held him off to the end.

Orienteering 8:14 intensity: (9 @1) + (6 @2) + (11 @3) + (4:22 @4) + (3:26 @5) 2.31 km (3:34 / km) +16m 3:27 / km
ahr:170 max:180 shoes: Grey Cumulus

Knockout 3 - unforked.
Lost a big chunk at number 1 when I didn't want to go through the grotty forest. Spent the next couple of legs chasing down the other guys before taking the lead and running for home. A couple of slightly dodgy route choices but held on.

Running 19:00 intensity: (1:05 @1) + (16:42 @2) + (1:13 @3) 3.88 km (4:54 / km) +26m 4:44 / km
ahr:125 max:141 shoes: Grey Cumulus

Really useful training - head to head puts a lot of pressure on the navigation. Not sure I was orienteering particularly well, hopefully down to a bit of tiredness from working 7-3. At least I kept most of my mistakes to the start of the courses - which gave me time to work my way back.
9 PM

Running 8:31 intensity: (1:16 @1) + (6:14 @2) + (1:01 @3) 1.39 km (6:06 / km) +57m 5:04 / km
ahr:123 max:137 shoes: Grey Cumulus

Wednesday Sep 18 #

12 PM

Running 35:04 intensity: (3:14 @1) + (31:31 @2) + (19 @3) 7.21 km (4:52 / km) +65m 4:39 / km
ahr:122 max:137 shoes: Grey Hawk

Took a couple of old sprint maps with me, just trying to get used to reading a map on the move again. First going around the course deciding my routes in as few glances as I could and then taking more time and reading all the detail to build a picture of the legs - I did this a couple of times last week as well but I don't think I've ever done it before.
5 PM

Running 16:42 intensity: (9:09 @1) + (5:56 @2) + (1:37 @3) 2.83 km (5:55 / km) +34m 5:35 / km
ahr:112 max:153 shoes: Grey Hawk

Inc. 5 x 12 s sprints.

Orienteering 59:29 intensity: (21:39 @2) + (36:24 @3) + (1:26 @4) 14.17 km (4:12 / km) +114m 4:02 / km
ahr:138 max:158 shoes: Grey Hawk

Line course on a quickly converted Dundee map I did in 2015 - to try to get used to the rhythm reading a map and following a course while running. Good way to scout out areas for possible maps as well. Some decent bits but mostly quite small pockets of detail, map very out of date in parts as well. I should have known that it would be a bit long since it took 4 pages of A3 to print.

I read Michel Gueorgiou's book over the summer and, whilst he emphasised orienteering training, he also included 'simulation exercises' as a part of this training. These simulation exercises weren't armchair exercises but involved running and, whilst many of his exercises are difficult to reproduce as an individual, I quite like the idea of including 'orienteering-like' training in running - if only to get the eyes and the mind used to reading a map and making decisions whilst running. It isn't going to be the most specific of training but I don't think that matters if you are also getting in the orienteering sessions - it's an addition not a replacement. Hence the map reading at lunch and the line on a rubbish map this evening.

Running 12:49 intensity: (2 @1) + (7:14 @2) + (5:33 @3) 2.96 km (4:20 / km) +32m 4:06 / km
ahr:132 max:145 shoes: Grey Hawk

Tuesday Sep 17 #

7 AM

Running 40:27 intensity: (12:10 @1) + (26:45 @2) + (1:32 @3) 8.77 km (4:37 / km) +114m 4:20 / km
ahr:119 max:140 shoes: Grey Cumulus

First morning run in a while - tired in the evening so I shelved plans for a second run. I'd like to get into a better routine for the winter, where the weeks training is very predictable, but the focus is on getting the key orienteering sessions in before the world cup.

Monday Sep 16 #

4 PM

Running 1:12:40 intensity: (22:16 @1) + (50:14 @2) + (10 @3) 14.94 km (4:52 / km) +104m 4:42 / km
ahr:116 max:135 shoes: Grey Dyna

Easy after work.

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