Training Log Archive: KrisIn the 30 days ending Apr 30, 2018:
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| Su | 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 | ||||||||||||||||||||||||||||||||||||||||
Monday Apr 30, 2018 #
Running 40:40 8.77 km (4:38 / km) +93m 4:24 / km
ahr:116 max:129
Running 44:51 9.57 km (4:41 / km) +68m 4:32 / km
ahr:115 max:132
Saturday Apr 28, 2018 #
Running 47:52 8.25 km (5:48 / km) +61m 5:36 / km
ahr:114 max:127
Running 25:14 4.39 km (5:45 / km) +57m 5:24 / km
ahr:117 max:142
Orienteering 1:20:39 13.79 km (5:51 / km) +233m 5:24 / km
ahr:151 max:172
Didn't run Tio or Jukola last year so nervous at the start but also excited. Mad start but comfortable once everyone had settled down a bit. Tried to do my own thing to number one but I got pulled offline a bit by another group and ended up losing my fork and having to double back. Bugger! Didn't panic, just doubly concentrated for the next few which went by without much bother. Nice long leg to 5 and I started to try to work through the train a bit. The next section was properly tricky and I was definitely on the edge at times. I found myself alone for about a minute, which was very scary, but didn't drop any time to the group.
When we got to the field run (8), I could see the front of the group ahead, which was a big relief. There were actually a couple of people off the front at this point, which I knew was a possibility, but this didn't worry me too much as I could see that there were plenty of quality teams in the group. The next section went well and I made my way to the front on a short road section before number 15. I missed the control after leaving the road, convinced we were heading too far left but no, the group was right. Not too much time lost but back in the panic zone chasing the front of the pack. Then to number 18, I could tell that we were too far left, and swung back to the right at first chance, but we stood as a big group just inside the circle as none could work it out. I think everyone with this forking dropped time here and those with the other were away into the night.
The last section went well, I maybe didn't push as hard as I should have - I knew I had no leeway for anymore mistakes, I just had to get into the finish without losing more time.. Happy enough with 20th and 1.47 behind after a difficult scrappy race.
https://www.tulospalvelu.fi/gps/2018042810milaH1/?...
Running 10:56 2.02 km (5:26 / km) +25m 5:07 / km
ahr:106 max:123
Friday Apr 27, 2018 #
Orienteering 1:02:00 [2] 9.16 km (6:46 / km) +144m 6:16 / km
Running 46:10 [1] 8.53 km (5:25 / km) +46m 5:16 / km
ahr:72 max:72
Thursday Apr 26, 2018 #
Running 1:07:59 14.24 km (4:46 / km) +226m 4:25 / km
ahr:121 max:149
Running 28:44 6.04 km (4:45 / km) +38m 4:37 / km
ahr:114 max:128
Wednesday Apr 25, 2018 #
Running 11:00 [1] 2.1 km (5:14 / km) +40m 4:47 / km
Strength and Conditioning 28:00 [1]
Running 46:21 9.36 km (4:57 / km) +71m 4:46 / km
ahr:117 max:138
Orienteering 28:40 7.17 km (4:00 / km) +107m 3:43 / km
ahr:159 max:181
Running 20:22 4.16 km (4:54 / km) +46m 4:38 / km
ahr:123 max:135
Tuesday Apr 24, 2018 #
Running 42:37 8.77 km (4:51 / km) +92m 4:37 / km
ahr:108 max:126
Monday Apr 23, 2018 #
Running 52:20 11.27 km (4:39 / km) +83m 4:29 / km
ahr:110 max:125
Sunday Apr 22, 2018 #
Note
https://youtu.be/TCP-6_fdXfU
Running 16:30 2.3 km (7:11 / km) +1m 7:10 / km
ahr:98 max:123
Orienteering 37:39 7.35 km (5:07 / km) +1m 5:07 / km
ahr:137 max:175
Map a bit iffy in places but generally ok. Also plenty of artificial barriers, more than I'd like on a course but made some interesting route choices in places. We ran them all as mass starts - Jonny, Peter, Shminty and I. I was generally good, legs starting to tire but navigating well. Biggest mistakes were on two long route choices - first not considering all the options and then flip-flopping between two options.
Running 15:02 2.73 km (5:31 / km) +2m 5:30 / km
ahr:114 max:124
Running 13:34 2.69 km (5:02 / km) +11m 4:56 / km
ahr:109 max:125
Orienteering 39:56 9.88 km (4:03 / km) +83m 3:53 / km
ahr:141 max:159
No-one running hard on these but lots of barriers meant that you still had to think. Map a bit rubbish in places again but good session to end the weekend on the whole.
Running 1:24 0.31 km (4:33 / km)
ahr:111 max:117
Saturday Apr 21, 2018 #
Running 29:56 5.01 km (5:59 / km) +13m 5:54 / km
ahr:107 max:143
Orienteering 12:59 3.5 km (3:43 / km)
ahr:166 max:178
One of the best GB sprint courses I have run for a while (17 controls with plenty of change in the challenge). Lost ~10s on number 2 (one of the trickier legs) through a combination of poor route choice and poor execution, but was mainly good apart from that. Legs felt ok after the pacing and happy to know I can still make the JWOC team.
Running 13:10 2.61 km (5:03 / km) +6m 4:59 / km
ahr:115 max:123
Running 17:04 2.81 km (6:04 / km) +11m 5:57 / km
ahr:111 max:128
Orienteering 8:39 2.57 km (3:22 / km) +5m 3:20 / km
ahr:164 max:178
Picked the same as Spongey and Shminty. Adopted the tactic of running at the front as much as possible, to ensure that I focussed on my own navigation. Our group came out of the forked section with a lead on Peter and Jonny, and soon after Spongey made a move to go to the front. I defended and stayed at the front until the finish.
Running 10:59 1.83 km (6:00 / km)
ahr:112 max:122
Running 17:08 2.8 km (6:07 / km) +3m 6:05 / km
ahr:103 max:126
Orienteering 9:42 2.72 km (3:34 / km) +10m 3:30 / km
ahr:157 max:170
The only one to pick my forking this time and came out of the forked section a couple of steps behind Shminty. We then got caught out by a locked gate, which brought everything back together. Shminty and Jonny were caught out by more locked gates which meant that it was Peter, Spongey and myself at the front. I traded the lead with Spongey until the long leg where he took a different route and Peter and I got a gap. Very busy in the city so happy enough to cruise in hoping that Peter wouldn't try to sprint at the end (he didn't).
Orienteering 9:39 2.74 km (3:32 / km) +10m 3:28 / km
ahr:161 max:175
In the city centre, at ~5 pm on a Saturday on the warmest day of the year so far. It was rammed and after recent experiences, I was doubly concerned about knocking into people. I let others dictate the pace at the start, just keeping touch. I got into the lead with a route choice just after halfway and had a much better feeling in the quieter (by comparison) part of the city. Peter and Shminty leapfrogged me at the end when the alleyway the control was on didn't exist. Followed in for 3rd, happy to be in touch and not knock anyone over.
Running 13:51 2.44 km (5:41 / km) +6m 5:37 / km
ahr:116 max:130
Friday Apr 20, 2018 #
Running 23:33 4.97 km (4:44 / km) +58m 4:28 / km
ahr:111 max:123
Running 31:36 5.31 km (5:57 / km) +2m 5:56 / km
ahr:106 max:145
Running 17:34 5.89 km (2:59 / km)
ahr:171 max:185
Running 9:24 1.49 km (6:18 / km) +2m 6:15 / km
ahr:107 max:124
Thursday Apr 19, 2018 #
Running 41:10 8.8 km (4:41 / km) +95m 4:26 / km
ahr:116 max:135
Running 43:23 9.58 km (4:32 / km) +68m 4:22 / km
ahr:115 max:132
Wednesday Apr 18, 2018 #
Running 11:00 [1] 2.1 km (5:14 / km) +40m 4:47 / km
Strength and Conditioning 45:00 [1]
Straight leg deadlift/ DB push press, 3 x 5/10 {50,50,50/10,10,10}
Cycling crunches/Russian twist {7}/L + R clams/MB slam {7}/Box jump/L + R SL Box jump, 2 x 20/20/20/10/6/6
Running 1:25:56 22.4 km (3:50 / km) +142m 3:43 / km
ahr:137 max:158
Tuesday Apr 17, 2018 #
Running 39:49 8.89 km (4:29 / km) +81m 4:17 / km
ahr:116 max:131
Running 52:36 11.65 km (4:31 / km) +50m 4:25 / km
ahr:118 max:163
Monday Apr 16, 2018 #
Running 41:00 [2] 8.8 km (4:40 / km)
Strength and Conditioning 8:00 [1]
Sunday Apr 15, 2018 #
Running 1:58:00 [2] 27.8 km (4:15 / km)
Saturday Apr 14, 2018 #
Running 20:44 [2] 4.02 km (5:10 / km) +49m 4:52 / km
Running 35:52 6.12 km (5:52 / km) +54m 5:37 / km
ahr:117 max:163
Running race 25:40 8.59 km (2:59 / km) +101m 2:49 / km
ahr:176 max:185
We had a fair few guys missing (either injured or at GC2018), but on paper the team was still really good. We started well, but dropped a few minutes to Tonbridge/Highgate with a few slower legs and that was them gone. I set off in 5th place, 3.20 behind the leaders but 1.34 behind 3rd. On this course, that is definitely still in the game.
I pushed hard up the first hill, trying not to overcook it but also needing to catch some of the teams ahead. I could see Lincoln Wellington here and was reeling him in nicely. Caught sight of Leeds almost as soon as I went past and so I had a new target to chase. I caught and passed Leeds with about 3km to go and from then on I was just trying to get as much of a gap as possible. Time at the finish was 18s faster than last year (which was a solo effort) which is nice.
Team consolidated 3rd (and looked to be catching Highgate for a time) which I think was a really good result. The club has some depth at the moment.
Running 31:49 5.88 km (5:25 / km) +74m 5:06 / km
ahr:117 max:131
Running 3:18 [1] 0.61 km (5:22 / km) +2m 5:17 / km
Friday Apr 13, 2018 #
Running 40:39 [2] 8.84 km (4:36 / km) +91m 4:22 / km
Thursday Apr 12, 2018 #
Running 1:21:29 18.41 km (4:26 / km) +133m 4:16 / km
ahr:116 max:128
Wednesday Apr 11, 2018 #
Running 32:18 [2] 6.94 km (4:39 / km) +76m 4:25 / km
Strength and Conditioning 8:00 [1]
Running 45:00 9.52 km (4:44 / km) +65m 4:34 / km
ahr:117 max:140
Running 15:26 5.0 km (3:05 / km) +23m 3:01 / km
ahr:167 max:177
Anwen said she was going to this after I got back from intervals yesterday and so I decided to tag along. 100% grass around the uni sports fields but generally pretty dry, just a couple of spots of mud. Different course to the last time I ran this (when it was very short) and seemed to be about right. Just ran at a hard effort - legs didn't want to go much faster after yesterday but aerobically felt comfortable.
£3 for the race, with tea and cake afterwards and a bottle of champagne for winning - bargain..
Running 13:47 2.56 km (5:23 / km) +3m 5:21 / km
ahr:114 max:126
Tuesday Apr 10, 2018 #
Running 32:57 [2] 6.99 km (4:43 / km) +75m 4:28 / km
Running 27:50 [2] 5.84 km (4:46 / km) +27m 4:40 / km
Running 35:40 [4] 7.25 km (4:55 / km)
On the new grass track in Dawson park. Took Inov-8's as it was a bit drizzly and this was definitely a good plan. Grass started pretty firm but started to cut up a bit as we progressed. Pretty sure it is slightly (10-15m) long and it felt decidedly egg shaped (although the satellite looks pretty bang on oval) but nice to be back running around something track shaped.
76, 76, 75, 74 , 72, 72, 72, 73,
71, 72, 71, 72, 72, 72, 72, 73
Running 20:43 [2] 4.81 km (4:19 / km) +16m 4:14 / km
Monday Apr 9, 2018 #
Running 46:00 [2] 9.86 km (4:40 / km) +86m 4:28 / km
Sunday Apr 8, 2018 #
Running 2:38:28 [2] 21.02 km (7:32 / km) +1511m 5:33 / km
Saturday Apr 7, 2018 #
Running 2:07:48 [2] 17.8 km (7:11 / km) +1013m 5:35 / km
We then joined up with Anwen's York Knavesmire friends to walk the exact same route an hour later..
Friday Apr 6, 2018 #
Note
(rest day)
Thursday Apr 5, 2018 #
Running 1:25:04 18.05 km (4:43 / km) +72m 4:37 / km
ahr:116 max:130
Wednesday Apr 4, 2018 #
Running 11:00 [1] 2.1 km (5:14 / km) +40m 4:47 / km
Strength and Conditioning 35:00 [1]
Running 1:37:57 23.28 km (4:12 / km) +153m 4:04 / km
ahr:128 max:143
Tuesday Apr 3, 2018 #
Running 53:04 [1] 11.36 km (4:40 / km) +86m 4:30 / km
Monday Apr 2, 2018 #
Running 20:29 2.94 km (6:58 / km) +21m 6:43 / km
ahr:105 max:141
Orienteering 27:49 5.4 km (5:09 / km) +119m 4:38 / km
ahr:162 max:174
Shminty came back in second but Jamie struggled on the second leg with some of the forkings and with Sasha, Ali and Will six minutes up the road, the podium looked very unlikely.
Went out just ahead of Peter and we raced around together, alternating the lead whenever there was a small mistake or hesitation. Generally, we were going very well and we caught up with Murray just at the bottom of the hill. I pushed the pace on the hill and dropped Peter, and then Murray (going past Jonny Malley in the process). Got to the second last control and thought 'I know where the last control is' and ran to the kid's last control (bugger!). This allowed Murray back past but I stayed ahead of EUOC in the sprint finish (don't know when they appeared). Very glad that none of the boys ahead mis-punched so this mistake didn't cost us 3rd. Really enjoyed the race and looking forward to more relays ahead.
Running 12:05 1.88 km (6:26 / km) +29m 5:59 / km
ahr:111 max:140
Sunday Apr 1, 2018 #
Running 19:39 4.08 km (4:49 / km) +28m 4:39 / km
ahr:110 max:128
Running 25:16 4.31 km (5:52 / km) +45m 5:35 / km
ahr:110 max:156
Orienteering 1:45:54 22.63 km (4:41 / km) +483m 4:14 / km
ahr:159 max:174
My route from today's long distance - Benny Hill theme optional but encouraged https://t.co/TmsS4Cseu1 #jk2018 pic.twitter.com/AqLGC4E5LC
— Kris Jones (@Thekrisjones) April 1, 2018
Ok for the first few but then a wobble on 4 and a bigger mistake on 6. Saw Peter had almost caught me by 7 and I thought "What are you doing? Pull your finger out!". Good through the next section of course and when I next saw Peter on the crossover at 15-16 I had pulled out more of a gap. I fell on 18 to 19 and smashed my compass which was less than ideal but was ok through the next couple. Took the wrong path after the stream towards 21 but apart from that I adapted pretty well to not having a compass.
Then the calamity ensued - left 22 following the line to 28. At a glance (and when tired) I guess it is easy to misread 23 and 28, but I didn't realise until 3/4s of the way there when I saw Speakey running the opposite way. I'd run so far out of my way I honestly considered sacking it in here but thought I might as well head to 23, see if I was now around Peter and have a nice jolly the rest of the way. If I didn't find Peter, I could just sack it in at the spectator. (Jonny ran 20.4km for the race, so whilst not all of the difference was at this control, it gives an idea of how much extra I might have run)..
Caught Peter leaving 24 and sat in and followed for the next couple of controls. When I went to the front at 28 we immediately missed as I had no compass going into the green. Then came the long leg to 29. I immediately bailed out to the road, Peter shouted something about it being out of bounds but I thought: "it isn't on the map, I've had a mare already, just go for it" (I checked with the controller after and he said it was fine). I dropped Peter on this leg and it gave me a new lease of life. I was quite happy with my race from then on. A couple of slips on the circle, not unexpected without the safety of a compass, but I felt full of running right until the end.
If I really wanted to do well at long distance I think I'd be a bit pissed off. There isn't any need for that many controls so the situation where lines are confused shouldn't ever be an issue. From the sounds of it, I wasn't the only one. It's a selection race and a WRE - these things should be picked up. As things stand, I'm happy to just laugh at it. I'd have liked to challenge for the overall, but I had a good hard run out, some technical training and enjoyed quite a lot of it.
Running 14:20 1.98 km (7:14 / km) +20m 6:53 / km
ahr:112 max:140