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Training Log: Kris

In the last 7 days:

activity # timemileskm+m
  Running6 3:10:49 19.42(9:49) 31.26(6:06) 708
  Orienteering6 2:59:39 19.08(9:25) 30.7(5:51) 836
  Total9 6:10:28 38.5(9:37) 61.96(5:59) 1544
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Friday May 27 #

11 AM

Running 35:32 7.16 km (4:58 / km) +71m 4:44 / km
ahr:118 max:179

Thursday May 26 #

9 AM

Running 13:49 2.56 km (5:24 / km) +65m 4:48 / km
ahr:122 max:145

Orienteering 42:26 6.85 km (6:12 / km) +106m 5:45 / km
ahr:151 max:165

Running 4:27 0.84 km (5:17 / km)
ahr:126 max:152

Wednesday May 25 #

10 AM

Orienteering 23:58 [2] 3.45 km (6:57 / km) +94m 6:07 / km

Tuesday May 24 #

9 AM

Orienteering 40:02 6.02 km (6:39 / km) +396m 5:00 / km
ahr:138 max:178

4 PM

Running 41:01 6.26 km (6:33 / km) +532m 4:36 / km
ahr:139 max:182

Went to the track but it was packed so I had to improvise. 2 x (~3min hill rep (Jog back), ~40s flat (Jog back)) and then 1 x (~1min hill rep (Jog back), ~40s flat (Jog back)).

Hill reps were up a steep ski slope and so I cut the last one to 1 min as I didn't want to do a full session.

Monday May 23 #

1 PM

Orienteering 45:00 6.88 km (6:32 / km) +100m 6:06 / km
ahr:141 max:173

Sunday May 22 #

9 AM

Running 30:00 [2] 4.0 km (7:30 / km)

Orienteering 13:24 [4] 4.0 km (3:21 / km)

Sprint Qualifier. 4th

Careful but clean through the first section and then pushed on through to the spectator. Felt good but really hesitant on 12, and then took a really rubbish route to 15. Struggled to keep motivation the whole way through as my legs felt tired but through ok.

Running 20:00 [2] 3.5 km (5:43 / km)

4 PM

Running 20:00 [2] 2.0 km (10:00 / km)

Orienteering 14:49 [5] 3.5 km (4:14 / km) +140m 3:32 / km

Sprint Final. 15th

Ran well through the first section but got to 5 having no idea of what to do for 6. Ended up taking a bad route through a terraced field with some very steep banks which were a bit hard to see on the map. I then followed this up with a mistake on 8 (bad exit and didn't see the wall so had to adjust mid leg) and 9 (didn't know where the control was and faffed when I got near). I think from these three legs I lost 30 seconds. My performance was better from then on, except I also lost 12 seconds to Peter on the long leg (13). I'm not sure if it was route or physical (also spannered the exit from 12) but I was struggling to open up on the flat section. Last bit went ok.

A bit disappointed as in the build up I was most concerned about my physical shape (which in the end was ok, even after 3 races). I wasn't on top form but my shape was good enough for a top 10 if I had held it together better technically.

Running 6:00 [1] 1.0 km (6:00 / km)

7 PM

Running 20:00 [1] 3.94 km (5:05 / km) +40m 4:50 / km

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