Training Log: Kris
In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Running||7|| 3:31:40|| 15.33||(13:48)|| 24.67||(8:35)|| 367|
| ||Orienteering||3|| 2:45:34|| 20.38||(8:07)|| 32.8||(5:03)|| 801|
| ||Total||7|| 6:17:14|| 35.71||(10:34)|| 57.47||(6:34)|| 1168|
Running 20:00  2.5 km (7:59 / km) +20m 7:41 / km
Orienteering race 31:26  6.7 km (4:42 / km) +141m 4:15 / km
Jonny was a bit down on first but I knew that this could just be a longer gaffle so when Willy pulled us up some places I was ready to go. Interlopers and Swansea Bay were a way out in front. I was set off about a minute down on NOC (Peter) and Oxford Uni (Aiden) with DEE (Dave) and South Yorkshire (Oli) within about 10 seconds. Set off hard and caught sight of the two ahead going into the first control. Was too high up the hill here though and lost 20 seconds, letting Dave and Oli get right up behind me again. Set about catching back up on the legs up the hill and by the top of the hill I was with Peter and just ahead of Aiden. Stuck in behind Peter for the next bit, passing Matt (Swansea Bay) and going down into the spectator I felt confident. Started to push harder on this bit and after the spectator I looked back and had a big gap (shorter gaffle) which I managed to hold to the end. Pleased with second. We would have had to do something special to beat Interlopers today.
Running 8:59  1.33 km (6:45 / km) +10m 6:30 / km
Running 20:47  3.27 km (6:21 / km) +87m 5:37 / km
Orienteering race 1:39:03  18.6 km (5:20 / km) +460m 4:44 / km
JK long, ok run, pretty scrappy at times and legs struggling with the tough terrain. Unfortunately I lost the plot around the quarry, first punching two wrong controls and then not punching a drinks point.
Running 7:07  1.19 km (6:00 / km)
Running 22:42  3.36 km (6:45 / km) +159m 5:28 / km
Orienteering 35:05  7.5 km (4:41 / km) +200m 4:08 / km
JK Middle, unsure how I would feel after the sprint yesterday.. Started well, maybe a bit fast though and blew it big time on number 6 overshooting and loosing 2 and a half minutes. Was a bit scrappy and unmotivated through the next bit until I pulled myself together around 13. Better from there but I was in sight of the Haines-Vaher train and was reeled in at number 17. Annoyed by this I pushed the pace into the end, leading the group from here. Not a great run but ok in the circumstances.
Running 12:05  2.04 km (5:55 / km) +23m 5:36 / km
Running 1:30:00  7.06 km (12:44 / km) +54m 12:16 / km
Running 30:00  3.91 km (7:40 / km) +14m 7:32 / km
all weeks |