Training Log Archive: KrisIn the 30 days ending Jun 30, 2015:
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| Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | ||||||||||||||||||||||||||||||||||||
Tuesday Jun 30, 2015 #
Running 24:39 3.0 km (8:13 / km) +3m 8:11 / km
ahr:117 max:147
Running 35:39 6.28 km (5:40 / km) +3m 5:40 / km
ahr:141 max:181
Proper fast session, long recoveries. 4 guys ahead of me, one behind. Happy with the times though. 94, 94, 94, 93.
Running 9:25 1.7 km (5:32 / km) +2m 5:30 / km
ahr:128 max:134
Monday Jun 29, 2015 #
Running 58:43 9.68 km (6:04 / km) +260m 5:21 / km
ahr:115 max:139
Sunday Jun 28, 2015 #
Orienteering 46:44 8.68 km (5:23 / km) +42m 5:16 / km
ahr:133 max:163
Orienteering 32:38 6.47 km (5:03 / km) +66m 4:48 / km
ahr:137 max:152
Saturday Jun 27, 2015 #
Running 15:47 [2] 2.8 km (5:38 / km) +18m 5:28 / km
Orienteering 18:23 [4] 3.54 km (5:12 / km) +27m 5:00 / km
Running 16:35 2.08 km (7:57 / km) +33m 7:22 / km
ahr:121 max:140
Running 20:22 [2] 2.36 km (8:39 / km)
Orienteering 14:22 3.82 km (3:45 / km) +23m 3:39 / km
ahr:165 max:173
Running 11:21 1.72 km (6:37 / km) +11m 6:25 / km
ahr:118 max:136
Friday Jun 26, 2015 #
Running 18:03 2.87 km (6:17 / km) +14m 6:08 / km
ahr:111 max:145
Orienteering 4:14 1.16 km (3:38 / km) +3m 3:36 / km
ahr:163 max:176
Orienteering 3:50 0.53 km (7:13 / km) +1m 7:09 / km
ahr:176 max:178
Orienteering 3:45 1.14 km (3:18 / km) +2m 3:16 / km
ahr:168 max:179
Orienteering 7:08 1.5 km (4:45 / km) +13m 4:33 / km
ahr:138 max:145
Orienteering 7:43 1.79 km (4:19 / km) +4m 4:16 / km
ahr:142 max:149
Running 9:38 1.88 km (5:07 / km) +14m 4:56 / km
ahr:117 max:128
Running 13:53 2.39 km (5:49 / km) +1m 5:48 / km
ahr:112 max:126
Orienteering 22:00 5.0 km (4:24 / km) +100m 4:00 / km
Running 6:00 [2] 1.0 km (6:00 / km)
Orienteering 14:30 [4] 4.0 km (3:38 / km)
Running 10:00 [2] 2.0 km (5:00 / km)
Thursday Jun 25, 2015 #
Running 1:31:49 [2] 17.44 km (5:16 / km) +353m 4:47 / km
Wednesday Jun 24, 2015 #
Running 1:00:33 [2] 12.29 km (4:56 / km) +195m 4:34 / km
Running 1:04:27 [2] 13.95 km (4:37 / km) +108m 4:27 / km
Tuesday Jun 23, 2015 #
Running 24:02 [2] 3.94 km (6:06 / km) +23m 5:55 / km
Running 29:51 5.99 km (4:59 / km) +1m 4:59 / km
1200 (3.29), 90s, 400 (63), 5mins
1200 (3.29), 120s, 400 (61), 5mins
Felt bad, working all day and starting to sniff which isn't great, but ground it out.
Running 13:04 [2] 2.37 km (5:31 / km) +3m 5:29 / km
Monday Jun 22, 2015 #
Running 40:00 [2] 8.59 km (4:39 / km) +38m 4:33 / km
Sunday Jun 21, 2015 #
Running 1:14:00 [2] 18.0 km (4:07 / km)
Saturday Jun 20, 2015 #
Running 1:55:00 [2] 19.0 km (6:03 / km) +650m 5:10 / km
Friday Jun 19, 2015 #
Running 47:53 [2] 9.87 km (4:51 / km) +77m 4:40 / km
Thursday Jun 18, 2015 #
Running 1:14:05 [2] 15.01 km (4:56 / km) +287m 4:30 / km
Wednesday Jun 17, 2015 #
Running 51:44 [2] 9.96 km (5:12 / km) +127m 4:53 / km
Running 53:36 10.12 km (5:18 / km) +25m 5:14 / km
Tuesday Jun 16, 2015 #
Running 42:07 [2] 8.38 km (5:01 / km) +65m 4:50 / km
Running 26:01 [2] 3.92 km (6:38 / km) +20m 6:28 / km
Running 32:35 7.38 km (4:25 / km) +3m 4:24 / km
Running 15:20 [2] 2.65 km (5:47 / km) +3m 5:45 / km
Sunday Jun 14, 2015 #
Running 1:24:00 [3] 16.0 km (5:15 / km) +300m 4:48 / km
Saturday Jun 13, 2015 #
Running 30:06 [2] 5.75 km (5:14 / km) +19m 5:09 / km
Running 28:41 [2] 4.76 km (6:02 / km) +66m 5:38 / km
Orienteering 1:23:00 [4] 14.5 km (5:43 / km) +380m 5:04 / km
Worked through at the start, no banter start for me, but was sitting around 10th at the start point. Got stuck in a pond halfway to the first control which meant I had to work my way back up. Hit the first gaffle good and dropped down to the road on the back of a little pack.
Second gaffle (no.4) not so good. Had good control over the hill but not in the circle and wasted 40s hitting the wrong gaffle, despite running within metres of mine I didn't see it. Ok, no worries. Except I hit the wrong next control too. It seems from the GPS so did a lot of people but another 50s wasted.
I pushed a bit over the next few controls and gained quite a few places but then on control 11 I did the cardinal sin. I was pushing and my mind was drifting ahead to the long leg (still three controls away) and I went into the green without checking my compass. Straight into the wrong gaffle and 90s lost cutting back across. Looking at the GPS, everyone who had my control missed so it wasn't just me who didn't check.
I ran well to the next couple, cursing myself, but actually despite all my mistakes I was only 2 minutes behind. I cut this by a minute on the next two long legs (14/15) but I was stressed at this point and getting really frustrated as it was so difficult to pass people. Caught a group including Antonio, Sander and Emil Wingstead on the way to 16 but then we all made a parallel error. Another 50 seconds blown.
I pushed really hard from this point to the finish and didn't reqally make any mistakes, I had the longer gaffle on 19 though which meant that whilst Antonio and Emil caught the end of the first group, I came in with the front of the second group 2.14 behind. Sander beat me in the sprint..
Given it was a very poor first leg on my part I was surprised to be so close behind. It would have been good to send Speakey out a bit higher up, but the important thing was I didn't blow it.
Awesome running by Hector and Cherry. Much cooler than me today.
As a team we lost quite a lot in the night but worked back to be in 13th at points during last leg. Nico was passed by a couple of people though to finish 17th in the end.
Friday Jun 12, 2015 #
Running 52:52 [2] 6.43 km (8:13 / km) +123m 7:30 / km
Running 39:44 [2] 5.9 km (6:44 / km) +64m 6:23 / km
Thursday Jun 11, 2015 #
Running 43:32 [2] 8.7 km (5:00 / km) +79m 4:47 / km
Wednesday Jun 10, 2015 #
Running 48:47 [2] 9.78 km (4:59 / km) +144m 4:39 / km
Running 54:53 11.34 km (4:50 / km) +95m 4:39 / km
Tuesday Jun 9, 2015 #
Running 11:30 [2] 2.0 km (5:45 / km) +8m 5:38 / km
Running 16:53 [4] 2.33 km (7:14 / km) +2m 7:12 / km
Running 19:40 [2] 3.93 km (5:00 / km) +22m 4:52 / km
Monday Jun 8, 2015 #
Running 1:12:16 [2] 15.33 km (4:43 / km) +197m 4:26 / km
Sunday Jun 7, 2015 #
Running 47:26 [2] 8.44 km (5:37 / km) +155m 5:09 / km
Running 47:52 [2] 9.31 km (5:08 / km) +86m 4:55 / km
Saturday Jun 6, 2015 #
Running 15:41 [2] 2.84 km (5:32 / km) +33m 5:13 / km
Running 21:30 [2] 2.6 km (8:16 / km) +20m 7:57 / km
Orienteering race 13:45 [5] 3.9 km (3:32 / km) +100m 3:07 / km
Felt rubbish physically but picked mostly good routes. Knew I was in for a suffer at the start.
Race voided due to SI issues, it seemed a mess. I lost a big chunk of time (~8s) on number 2 due to this but that was the only big one for me.
Running 17:48 [2] 1.9 km (9:22 / km) +4m 9:16 / km
Running 28:36 [2] 5.61 km (5:06 / km) +96m 4:42 / km
Friday Jun 5, 2015 #
Running 20:09 [2] 4.22 km (4:47 / km) +31m 4:37 / km
Running 28:01 [2] 3.47 km (8:04 / km) +42m 7:37 / km
Orienteering race 15:02 [5] 3.5 km (4:18 / km) +130m 3:37 / km
Wasn't a sprint, felt more like a shortened forest relay. I was pretty annoyed with this but actually had a solid run and enjoyed it. It just wasn't what it said on the tin.
Went out chasing the tail end of the lead pack but once I had caught up to those the leaders were out of sight. Thus I spent 2/3rds of the course at the front of the group with a target on my back for the big group behind.
I think the team did well.
Running 12:49 [2] 2.03 km (6:19 / km) +3m 6:16 / km
Thursday Jun 4, 2015 #
Orienteering 15:11 [2] 2.06 km (7:23 / km) +31m 6:52 / km
Running 29:36 [2] 3.65 km (8:06 / km) +44m 7:39 / km
Wednesday Jun 3, 2015 #
Running 33:44 [2] 7.02 km (4:48 / km) +142m 4:22 / km
Tuesday Jun 2, 2015 #
Running 22:30 [2] 4.59 km (4:54 / km) +37m 4:43 / km
Running 25:30 [4] 5.64 km (4:31 / km)
Running 23:36 [2] 4.72 km (5:00 / km) +40m 4:48 / km
Monday Jun 1, 2015 #
Running 23:21 4.17 km (5:36 / km) +26m 5:26 / km
ahr:120 max:161
Orienteering 18:00 [3] 3.5 km (5:09 / km)
Running 27:55 4.77 km (5:51 / km) +53m 5:32 / km
ahr:115 max:150