Attackpoint - performance and training tools for orienteering athletes

Training Log: Kris

In the last 7 days:

activity	#	time	miles		km		+m	load
Running	8	6:42:40	54.01	(7:27)	86.93	(4:38)	1580	96.1
Cycling	1	1:20:00						8.0
Total	9	8:02:40	54.01		86.93		1580	104.1

2:01

0:00

Friday Apr 26 #

12 PM

Running 1:02:04 13.74 km (4:31 / km) +121m 4:20 / km
ahr:123 max:145 shoes: Blue Mach

Easy to Broughty Ferry and back

6 PM

Running 37:37 8.28 km (4:33 / km) +143m 4:11 / km
ahr:114 max:133

Wednesday Apr 24 #

11 AM

Running 41:31 8.86 km (4:41 / km) +71m 4:30 / km
ahr:116 max:129 shoes: Blue Chal 2

Easy - legs still a bit stiff and sore. Also starting to feel a cold coming on.

6 PM

Cycling 1:20:00 [1]
ahr:89 max:106

Tuesday Apr 23 #

12 PM

Running 50:00 10.93 km (4:35 / km) +91m 4:24 / km
ahr:119 max:147 shoes: Blue Clif 2

More sore this morning but again better during the run.

6 PM

Running 1:04:46 14.09 km (4:36 / km) +113m 4:25 / km
ahr:119 max:130 shoes: White Skyward

Easy.

Monday Apr 22 #

5 PM

Running 46:35 9.56 km (4:53 / km) +66m 4:43 / km
ahr:111 max:124 shoes: Blue Goat

Slow, stiff but full on DOMS hasn't hit yet. Felt better after moving.

Sunday Apr 21 #

12 PM

Running 25:48 3.99 km (6:28 / km) +48m 6:06 / km
ahr:111 max:159 shoes: Grey Zinal 2

Running 1:05:19 15.94 km (4:06 / km) +927m 3:11 / km
ahr:167 max:178 shoes: Grey Zinal 2

Inter Counties / Euro Trials Up & Down - 1st
I started with more control than Friday, making my way through the pack in the first 1 km. I was in a good rhythm when I hit the front and kept my foot on the gas a little. I pulled away with Robbie, then he dropped back by 10 m or so and I summited Latrigg with a small gap.

I tried to relax on the next undulating section, with Robbie and Joe in hot pursuit. I still had a small gap when we hit the bottom of the steep, grassy bank up Lonscale but this soon disappeared. Robbie and Joe ran every step here - I did not. They pulled out a bit of a lead, with Joe gapping Robbie near the top, but when it levelled off I could still run well. It stayed the same up to Little Man, with Joe summiting about 10 s ahead of Robbie, then another 10 s back to me.

I was mainly concerned with the chasers at this point but the out and back showed that we had a good gap behind. I threw myself down the first bit of descent, catching Robbie on the steep section off Little Man. This gave me a good confidence boost. I caught and passed Joe on the steep part of the Skiddaw track and from there it was just about running as hard as I could on the shallower grades. I had a look when we hit the road into Keswick, thinking I had a decent gap, but they were both still right behind and I had to muster a jelly legged hard last 400 m into Fitz park.

Good battle.

C • Awesome results 3

2 PM

Running 9:00 1.56 km (5:46 / km)
ahr:113 max:123 shoes: Grey Zinal 2

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