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Training Log Archive: Kris

In the 30 days ending Nov 30, 2008:

activity	#	time	miles		km		+m	load
Running	19	19:48:00	116.25	(10:13)	187.09	(6:21)	300	453.8
Orienteering	5	6:40:00	33.24	(12:02)	53.5	(7:29)	200	140.5
Strength and Conditioning	10	4:30:00						90.0
Cycling	1	30:00						6.0
Total	23	31:28:00	149.5		240.59		500	690.3

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Sunday Nov 30, 2008 #

Orienteering long 1:20:00 [2] 10.0 km (8:00 / km)

Welsh league on very cold windy place, was just plodding really, I wasn't in the mood for racing, feeling a bit worse for wear.

10 mins warm up, 70 mins course.

Friday Nov 28, 2008 #

Running hills 50:00 [3] 10.0 km (5:00 / km) +300m 4:21 / km

Ran and did a big loop with 3 x 300m up a massive hill, and 5 x 75m up a smaller one in the middle of the run.

Strength and Conditioning 15:00 [2]

Thursday Nov 27, 2008 #

Running long 45:00 [3] 8.0 km (5:38 / km)

Huge run down, got there a bit late and a bit muddy. Also warm up there and drills.

Running intervals 25:00 [4] 2.0 km (12:30 / km)

Did 3 up downs and then speedwork, 3 x 80%, 3 accelerations, 3 fast and then sprint on whistle.

Strength and Conditioning 20:00 [3]

2 lots of harriers circuit.

Wednesday Nov 26, 2008 #

Cycling long 30:00 [2]

On the exercise bike, couldn't get out for a run :(

Strength and Conditioning 20:00 [3]

Fair bit of core work.

Tuesday Nov 25, 2008 #

Running long 1:00:00 [2] 9.0 km (6:40 / km)

Warm up/Down and a long long jog down there, lots of slow jogging and some drills.

Running tempo (Time trial) 10:00 [4] 3.0 km (3:20 / km)

3 km time trial, 9.07, lets aim to go under 9 on teh next one. Quite fancy doing a 5km time trial at some point, might alternate between them every 3 months or so, that sound alright Jase/Gareth?

Splits: 70, 72, 73, 73, 76, 73, 73, 34.

C • Intensity 4?? I don't fancy... 7

Sunday Nov 23, 2008 #

Running warm up/down 35:00 [2] 6.0 km (5:50 / km)

30 min warm up and 5 mins hobbling to cool down

Running race 1:00:00 [5] 10.0 mi (6:00 / mi)

Sospan 10 mile multi terrain race. Felt quite good, was with leader for 2 and a half miles then he broke away, then was on own till after 7 miles where some dude caught me, then we were battling it out untill about 800m to go where he finished me off. Still third :) and in a running race I'm well chuffed. Course was proper sadistic, if it wasn't sandy then it was uphill and iff it wasn't uphill it was windy. Most of the time it was all three, although I definatly like the dude who painted a smiley face in the sand of the 3rd big hill and then a gritted teeth one on the one after. Fun but got such bad blisters now.

Time: 59.47

Splits:
2 miles - 10 59 Really fast start
3 miles - 5 42
5 miles - 13 18 Hilliest bit of course
6 miles - 5 34 Flat again
9 miles - 18 07 Slowing down now, hard to keep pace
10 miles - 6 03 Quick last mile but then eased up once guy was past me

Thursday Nov 20, 2008 #

Running warm up/down 45:00 [3] 7.0 km (6:26 / km)

Run down and lots of warm up down there. Some of this is stretching.

Strength and Conditioning 35:00 [4]

2 lots of the harriers circuit. 40secs on 20secs off.

Running intervals 20:00 [4] 2.0 km (10:00 / km)

3 x 3 x up downs. Pretty knackering

Running warm up/down 30:00 [2] 6.0 km (5:00 / km)

Run round place looking for mummy to give me a lift then after ringing her, she'd already gone so I had to run home. All uphill but going pretty easy.

Wednesday Nov 19, 2008 #

Running warm up/down 45:00 [2] 8.0 km (5:38 / km)

Run down to singleton and back. Ran with Dad on way down so wasn't very quick and then ran into a closed gate on the way back which hurt so I slowed down. Finger proper caning and got a nice ole cut on my stomach where I got spiked by the gate. Not feeling too clever.

Orienteering race (Night) 25:00 [4] 4.5 km (5:33 / km)

Night O in singleton. Missed a few controls by a little bit but wasn't concentrating a huge amount.

Tuesday Nov 18, 2008 #

Running warm up/down 45:00 [3] 7.5 km (6:00 / km)

Run down to harriers and back. Uphill on teh way back. Was late and had leg it down.

Running intervals 50:00 [4] 3.5 km (14:17 / km)

6x300 with 200 jog rest. Then 6 60s.

Monday Nov 17, 2008 #

Running long 1:00:00 [3] 12.0 km (5:00 / km)

Night run with Matt. Freezing and tipping it down but thats sorta weather makes men outta little boys. Or at least I'm hoping it will for me.

Strength and Conditioning 30:00 [3]

Did a random load of exercises.

For Podge: Beatas thing was summin like. Plank, plank with one leg, plank with other leg, rest. Side plank, sideplank with one leg, rest. Other side. Then Plank, one leg one hand plank, other leg/hand. then rest. Each thing was for 30secs and im sure there was another bit but I cant remember. Basically do a shed loads of planks.

Sunday Nov 16, 2008 #

Strength and Conditioning 15:00 [3]

Little bit of core late evening.

Friday Nov 14, 2008 #

Running tempo (Faaartlek) 1:20:00 [3] 13.0 km (6:09 / km)

Nice long, easyish faartlek with mark. Sprinted up some dunes and stuff legs feel knacked but rest day tommorow.

Thursday Nov 13, 2008 #

Running warm up/down 35:00 [3] 7.0 km (5:00 / km)

Run down easyish and warm up down there.

C • Stalking 3

Running intervals 20:00 [5] 2.0 km (10:00 / km)

Up downs, 2 x 4. Pretty tough, felt I couldn't really get up to speed proper. Bit knackered I spose.

Strength and Conditioning 35:00 [3]

2 x the harriers circuit. On for 25secs off for 15

Strength and Conditioning 30:00 [3]

Extra core stuff at home. Did beatas plank thing and then my usual thing.

C • did u do the bum thing u tr... 4

Wednesday Nov 12, 2008 #

Running warm up/down 35:00 [1] 3.0 km (11:40 / km)

Stupidly long warm up but I needed it.

Running race 18:00 [4] 5.0 km (3:36 / km)

Cross country race. Three laps, went off really hard on first one and kept a huge gap till the end.

Tuesday Nov 11, 2008 #

Running warm up/down 40:00 [2] 5.0 km (8:00 / km)

Ran down, so muddy. Then a good warm up with drills and stuff and strides. Also warm down after sesh. Did alot of warm down to make sure me legs are alright for tomorow. Trying out my free rego as we speak aswell. Such a bad aftertaste.

C • haha what flavour did you t... 4

Running intervals 40:00 [4] 5.0 km (8:00 / km)

4 x 1200. 120s rest. Quite hard. Wanted to keep a pace that would be just too fast for a 5km race.

Splits were 3.40, 3.36, 3.36, 3.40 so pretty consistant although my lap times were shockingly inconsistant. Is on pace for a 15min 5km or 9min 3km although I think the former is well out of reach for now.

Did 4 x 60m sprints to finish the sesh.

Monday Nov 10, 2008 #

Strength and Conditioning 15:00 [3]

Tried Beatas core thing of like a million different planks and it caned. Also did some press ups and sit ups for good measure. Didnt fancy running.

Sunday Nov 9, 2008 #

Running warm up/down 10:00 [1] 1.0 km (10:00 / km)

Didn't do as full a warm up but I had forgotten my shoes and had to go back so kinda rushed it.

Orienteering long 1:45:00 [3] 14.0 km (7:30 / km)

Long o - quite good training as there was alot of concentrating when tired involved. Split into 3 sections with a path run inbetween. First section was good. Wasn't trying to overthink it just concentrating quite well went quite quick. Then on the running bit I ran quite quick so I could run past some mountain bikers up the hill. Second section went good apart from some silly route choice where I decided to stay high for a control and ended up climbing over every single fallen log that the forest could offer and have to crawl/wade/fall through a couple of deadly looking streams. Hector caught me and looked as though he was going decently so I decided to go for the maverick path route on the one before the second run through and I had him by a little bit. The the third loop I was plodding along, still orienteering alright but no motivation to put in mega amounts on the rough bits, so I walked/jogged those bits and ran when it was easy. There were alot of rough bits.

Saturday Nov 8, 2008 #

Running warm up/down 40:00 [1] 4.5 km (8:53 / km)

Warm ups/downs during the day, including Steve Vernons Drills things.

Orienteering 2:00:00 [3] 12.0 km (10:00 / km)

Did two courses in the morning, I was trying to pick apart my technique to see what I need to work on and it didn't all go amazing, felt like I was over thinking things. When it came to the afternoon I was getting well annoyed and was making like lots of little mistakes and going quite slow. Then after a couple of terrible first controls on the sprint I decided to stop thinking about what I was doing and just do it. Went better after that and the last section of the sprint felt good.

Contour only - dockney (2.5)
Course - dockney (3.5)
Contour only - high dam (4)
Sprint - high dam (1.6)

Thursday Nov 6, 2008 #

Strength and Conditioning 25:00 [3]

Normal harriers circuit, up to 30secs now. Getting hardcore...

Running warm up/down 35:00 [3] 7.0 km (5:00 / km)

Run down with headtorch. Then warm up in harriers.

Running intervals 35:00 [5] 2.0 km (17:30 / km)

Speed session: 1 x Up down
4 x 60m at 80%
4 x 60m at 90%
4 x 60m head to heads.
1 relay to finish 120m
Walk back recoverys

Felt strong but was getting my ass caned by all the year 10 sprinters. Its not on.

Tuesday Nov 4, 2008 #

Running warm up/down 40:00 [3] 4.5 km (8:53 / km)

Run down to harriers. Then warm up at harriers.

Running intervals 40:00 [4] 6.0 km (6:40 / km)

Did 8 x 2 mins on, 2 mins off. In two sets of 4. On the first set we were covering 620mish each time and the second lot upped the pace a bit and was doing 650m each rep. About 3km pace I think it was.

C • Intervals 2

Strength and Conditioning 30:00 [3]

Did a load of core whilst watching liverpool claw back a point at anfield

Monday Nov 3, 2008 #

Running intervals (Faaaaartlek) 1:05:00 [3] 11.0 km (5:55 / km)

Run with Matt. Reasonably slow down to front then a blast through the uni flying off steps and the like. Y'know, to keep up appearances. Can't be looking slow can we. Stop for the loo in the nice uni building, getting funny looks in lycra. Then out onto the fitness trail stuff. Did pull up x2. Then a few of the balancy ones and then sit ups, 50 of them, 20 on the hugely inclined bit. Then tricep dip. Then over under the hurdles. Then ran along to a little hill where iv done hill sprints before. Like 70m loop with a little 5m kick in it. One of us did exercises on the top and the other did two loops, did crunches, plank and burpees. Then a run home.

Sunday Nov 2, 2008 #

Running warm up/down 30:00 [1] 3.0 km (10:00 / km)

Really low intesity warm up and a jog back with Ralphy

Orienteering race 1:10:00 [4] 13.0 km (5:23 / km) +200m 5:00 / km

November classic M21L.

Classic race round the new forest. Easy course but gotta be the best long race I've run. Went off quite hard and felt I could keep it. Technically my aim was for a really back to basics approach. Simplification, visualisation and compass work. Took safe routes most of the time and compass was quite good. 30s on no1 was the only mistake of note. Came out of start and went pretty much back on self from start kite. Didn't check my bearing well enough and ended up having a much longer path run than I should have. Controls weren't difficult, and it became a bit of a slog but I kept concentration the whole way through. Now all I need to do is apply this approach to classics to more technical areas and make sure I keep concentrating.

12.8km 67.30 mins 5.2? min/km

C • Map parts 1 and 2 4

Saturday Nov 1, 2008 #

Running tempo 45:00 [3] 8.0 km (5:38 / km)

Slowish tempo run with matt. Spied a really cool area for some abnormal sprint practice.

- Splits

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