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Training Log Archive: Kris

In the 31 days ending Jan 31, 2009:

activity	#	time	miles		km		+m	load
Running	16	19:15:00	112.0	(10:19)	180.25	(6:24)	3240	481.5
Strength and Conditioning	9	4:40:00	0.93		1.5			67.0
Orienteering	4	4:20:00	25.48	(10:12)	41.0	(6:20)	815	133.5
Cycling	1	30:00
Total	21	28:45:00	138.41		222.75		4055	682.0
[1-5]	21	28:15:00

2:40

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Saturday Jan 31, 2009 #

Strength and Conditioning 1:10:00 [1] 1.5 km (46:40 / km)

Bit in the Gym with Poo boy. Never been in the gym much so a bit on all the bikes, x trainers, rowing, treadmill, and all the funny machines downstairs with the big men.

Running tempo 1:30:00 [4] 18.0 km (5:00 / km)

Tempo runny faartlek thing with Ralphy baby and Poo boy. Stomach feelin so bad after like 50 mins and then towards the end again. Fast to start but then slowed down because it was well dark.

Thursday Jan 29, 2009 #

Running intervals 30:00 [3] 2.0 km (15:00 / km)

Up downs 3 x 3 sets. Then a relay.

Strength and Conditioning 30:00 [3]

Harriers circuit.

Tuesday Jan 27, 2009 #

Running tempo 35:00 [3] 8.0 km (4:23 / km) +200m 3:53 / km

not really a tempo but a slowish run with two 2 and a bit k bursts. Cold still bad.

C • cold 2

Monday Jan 26, 2009 #

Running intervals 30:00 [3] 6.0 km (5:00 / km)

Did 10 mins warm up, then 4 x up big hill by my house. Then collapse in a heap of sweat and flem before hobbling the 10 mins cool down. Definatly good that I called it a day after 4.

Strength and Conditioning 20:00 [3]

Random stuff after I'd regained a little composure.

Sunday Jan 25, 2009 #

Orienteering race 1:35:00 [4] 16.0 km (5:56 / km) +350m 5:21 / km
ahr:162 max:175

Concorde chase.

Was pretty similar sort of race to yesterday. I don't think I was confident enough with the navigaty bits and was a bit disjointed.

C • Analysis 1

C • Mate 3

Saturday Jan 24, 2009 #

Orienteering race 1:30:00 [4] 12.0 km (7:30 / km) +350m 6:33 / km
ahr:157 max:176

British nights. Felt pretty good physically beforehand but haven't orienteered properly (actually trying to do well) for about a month and a bit so didn't expect my technique to hold up too well to be honest, cold still there aswell. Also everyone seemed to be cheating with their big head torches.

Was not a smooth race atall, probably need a bit more practise to get confidence up but was getting lost too easily. Didn't push as hard as I could have maybe.

C • Analysis 3

Thursday Jan 22, 2009 #

Running intervals 30:00 [3] 1.0 km (30:00 / km)

Speed. Didn't run down as got a pretty bad cold. Meh

Strength and Conditioning 30:00 [3]

Circuits

Wednesday Jan 21, 2009 #

Orienteering race 40:00 [3] 6.0 km (6:40 / km)
ahr:146 max:170

Night o on Pembrey. Tipping it down and I got quite lost.

Tuesday Jan 20, 2009 #

Running 1:30:00 [4] 15.0 km (6:00 / km)

Run down in dark, getting used to running in the dark so I can own up British nights this weekend. Then warm up and 5 or so minutes of funnies. Then main bit was 10 x 2 mins with 90 sec recoverys. Not much of an idea how far as we were in outside lanes but perhaps 600-650 and up to 700 on the longest ones. Felt about right.

Sunday Jan 18, 2009 #

Strength and Conditioning 30:00 [2]

Saturday Jan 17, 2009 #

Running 55:00 [2] 10.0 km (5:30 / km) +100m 5:14 / km

Little bit of a half hearted run but got it in anyway.

Thursday Jan 15, 2009 #

Running intervals 30:00 [5] 5.0 km (6:00 / km)

12 up downs in clyne. Did longer ones than we do in Harriers.

Running long 1:00:00 [3] 8.0 km (7:30 / km)

Warm up and down and then a huge lap of clyne when I realised I was locked out

Tuesday Jan 13, 2009 #

Running warm up/down 45:00 [3] 8.0 km (5:38 / km)

Run down + warm up

Running intervals 45:00 [4] 3.0 km (15:00 / km)

2 x 6 x 200 with 30secs rest.
Then 4 x 60 to finish

Strength and Conditioning 30:00 [3]

Sunday Jan 11, 2009 #

Running long 1:30:00 [4] 21.0 km (4:17 / km) +280m 4:01 / km
ahr:159 max:169

Went for a run with pendulum and just a bit carried away. Got home just as the last song was playing so timed it perfectly. Definatly need a strectch now though. 1hr 27

Saturday Jan 10, 2009 #

Running warm up/down 25:00 [1] 2.5 km (10:00 / km)

Warming up and down

Running race 30:00 [5] 6.75 km (4:27 / km) +360m 3:31 / km
ahr:177 max:184

Kymin fell race.

4 mile fell race twice up kymin so lots of climb. Started off pretty fast as I decided I wanted to gain some time on these fell running types before I hit the really steep uphill started. Got caught and past just before the top of the first climb but as we dropped back down I cuaght him back up. Then alot of stiles later he did his ankle in right at the bottom of the second climb and dropped out. Longer second climb and I was pretty much caught by second place up it. Reckon he must have had a better gate technique as mine was terrible and there were so many gates. Then he stayed with me on most of the downhill but I got some time on him just before the finish and he finished 15 secs behind me. Won some beer for my efforts so not all pain. 30.33

C • Congratulations 4

Thursday Jan 8, 2009 #

Running tempo 30:00 [4] 7.0 km (4:17 / km)

Run down. Longer and faster than I normally go

Strength and Conditioning 30:00 [3]

Different circuit because normal guy away and replacement is getting a little power mad with the whole business.

Running intervals 35:00 [3] 2.0 km (17:30 / km)

Speed work. Stride, fast, stride x 4
Fast, relax, fast x 4
Accelerations x 4

Wednesday Jan 7, 2009 #

Cycling 30:00 [0]

Strength and Conditioning 30:00 [3]

Note

Had a weird last few weeks of training, A couple of weeks of niggles and then a couple of weeks of holiday training which wasn't too organised but back into school and back into harriers should put my training back regular. Been quite good to do some different things though.

Orienteering race 35:00 [3] 7.0 km (5:00 / km) +115m 4:37 / km
ahr:151 max:170

Street event on town plans and questions at each control. Mass start so had John Morris and Ben Mitchell just on my heels all night. Kept catching me up when I couldn't find the answer or was writing it down. Good fun.

Tuesday Jan 6, 2009 #

Running warm up/down 50:00 [3] 7.0 km (7:09 / km) +150m 6:27 / km
ahr:144 max:166

Run down + Harriers warm up

Running intervals 55:00 [3] 5.0 km (11:00 / km)
ahr:140 max:174

Pyramid, 150, 180, 200, 220, 250, 300 break, 300, 250, 220, 200, 180, 150, 120. Walk back recovery. Took ages. Was absolutely freezing aswell.

Sunday Jan 4, 2009 #

Running long 2:20:00 [3] 17.0 km (8:14 / km) +950m 6:26 / km
ahr:139 max:175

Long run in beacons with Matt, Mark and Alice. Stopped and regrouped at the top of each hill so not gunna break the records for speed but was pretty damn hard. Went up two absolutely massive hills in the first five ks but then it "flattened out" compared to before.

My Activities Beacons 04-01-2009, Elevation - Distance

Just stuck the profile of it in cause it looks impressive.

Saturday Jan 3, 2009 #

Running long 1:10:00 [3] 14.0 km (5:00 / km) +300m 4:31 / km
ahr:156 max:175

Just went out for a run. Decided to go in shorts and t shirt as yknow, it looked warm from my central heated house. Absolutely freeezing. Also ground was solid so falling over 20 minutes was like falling on concrete. Scraped most of my leg and winded myself. Apart from that it was pretty fun.

Strength and Conditioning 10:00 [3]

Friday Jan 2, 2009 #

Running hills 1:30:00 [3] 14.0 km (6:26 / km) +900m 4:52 / km
ahr:151 max:178

Really not in teh mood so just jogged out behind me house and did a little hillsy thing. Proper knackered, think I need some sleep.

Also It wont let me add it in the right place so 31st Dec went for long run with Malice, bedders, matt franklin, lozzy and me dad. Had to turn back as Father hurt his hand and had to have 5 stitches in the end.

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