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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Kris

In the 3 days ending Mar 18:

activity # timemileskm+m
  Orienteering5 5:58:52 31.21(11:30) 50.22(7:09) 557
  Running4 1:37:38 11.57(8:26) 18.62(5:15) 125
  Total5 7:36:30 42.78(10:40) 68.84(6:38) 683

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Sunday Mar 18 #

9 AM

Orienteering 1:25:24 [4] 13.25 km (6:27 / km) +104m 6:12 / km

Gaffled long distance. Tired and not all too up for this. Went for a long warm up with Joe and Alasdair - partly as I knew wouldn't do so much after and partly a sly ploy to start a bit later and have more tracks through the snow..
Stated well and got into a rhythm quite quickly so it actually wasn't as much of a grind as I thought. The tracks were really helpful in parts, as was the long path run in the middle of the course.

Running 12:53 [1] 2.4 km (5:22 / km) +23m 5:08 / km

Running 32:25 [2] 6.11 km (5:18 / km)

Saturday Mar 17 #

9 AM

Orienteering 1:23:58 intensity: (5:25 @1) + (35:38 @2) + (42:55 @3) 11.43 km (7:21 / km) +120m 6:59 / km
ahr:132 max:148

Longer course on an older map I couldn't make sense of. A couple of bigger mistakes and a couple of small mistakes. Wondering whether yesterday's good feelings were a fluke.
2 PM

Running 7:18 intensity: (2:57 @1) + (2:36 @2) + (1:29 @3) + (16 @4) 1.31 km (5:35 / km) +16m 5:15 / km
ahr:121 max:156

Orienteering 37:01 intensity: (3:26 @1) + (23:13 @2) + (10:22 @3) 3.99 km (9:17 / km) +120m 8:04 / km
ahr:127 max:146

Rocky butterfly near the tiomila area. Very fun and orienteering well again.

Running 4:04 intensity: (35 @1) + (3:27 @2) + (2 @3) 0.76 km (5:22 / km) +20m 4:44 / km
ahr:119 max:127

Orienteering 28:36 intensity: (3:16 @1) + (20:58 @2) + (4:22 @3) 3.52 km (8:08 / km) +21m 7:53 / km
ahr:126 max:149

Less rocky butterfly. Still fun and orienteering well - newer map making a lot of difference over this morning.

Running 4:27 intensity: (2:46 @1) + (1:41 @2) 0.8 km (5:35 / km)
ahr:113 max:123

Friday Mar 16 #

9 AM

Orienteering 55:38 intensity: (5:36 @1) + (9:45 @2) + (37:22 @3) + (2:55 @4) 7.55 km (7:22 / km) +103m 6:54 / km
ahr:139 max:158

Middle style course.
Taking it easy (still tough in the snow) and trying to focus on the absolute basics - folding and thumbing the map, planning and following a route.
Was good. I made a couple of small mistakes near the controls but succeeded in general.

Running 14:12 intensity: (29 @1) + (10:49 @2) + (2:54 @3) 3.06 km (4:38 / km) +30m 4:25 / km
ahr:129 max:142

6 PM

Running 14:42 intensity: (7:04 @1) + (6:54 @2) + (44 @3) 2.78 km (5:17 / km) +35m 4:58 / km
ahr:115 max:151

Orienteering 1:08:15 intensity: (15 @1) + (4 @2) + (14:24 @3) + (53:32 @4) 10.49 km (6:30 / km) +90m 6:14 / km
ahr:158 max:171

Mass start night training.
Huge field, definitely the next best thing to tiomila first leg. Trying to be disciplined about when to do my own thing and when to stay with the pack. Was a bit far back at the start but worked my way through well and caught up with the leaders eventually. Lost the pack right at the end when it split and I decided to follow Gustav. He then stopped and walked home 1 minute later. Made it to the control after the pack had just left and couldn't get back on before the end. Positive nonetheless.

Running 7:37 intensity: (3:46 @1) + (3:51 @2) 1.4 km (5:25 / km)
ahr:114 max:126

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