Training Log Archive: KrisIn the 31 days ending May 31, 2016:
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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 | Tu | |||||||||||||||||||||||||||||||||||||||||||||
Tuesday May 31, 2016 #
Running 9:45 1.9 km (5:07 / km) +37m 4:40 / km
ahr:124 max:142
Running 29:51 5.37 km (5:34 / km) +62m 5:16 / km
ahr:121 max:146
Running 26:07 4.89 km (5:20 / km) +1m 5:20 / km
ahr:152 max:198
2.43, 65, 65, 2.17, 68, 67, 2.20
Aim to run a fast 1k and then hold onto some quality while tired. Managed this alright for the first set of 4s but then ran into a bit of a wall during the first 8 (66, 71 split). Hard work. The wind on the home straight was not fun either.
Running 25:36 5.08 km (5:02 / km) +35m 4:52 / km
ahr:131 max:147
Monday May 30, 2016 #
Running 1:30:00 [2] 19.2 km (4:41 / km) +130m 4:32 / km
Sunday May 29, 2016 #
Note
(rest day)
Saturday May 28, 2016 #
Running 12:00 [2] 2.0 km (6:00 / km)
Orienteering 35:56 [4] 6.4 km (5:37 / km)
A bit nervous, first race back in the forest, but the ankle had been good and so had the orienteering during the week.
I felt good at the start and put myself near the front through the first forking. Worked my way up to 3rd before the long leg which allowed me to take the first part of the long leg quite relaxed. Hit the path and was feeling good, maybe in 5th/6th and feeling like I could have pushed on but stuck in there. Across to 5 - I knew where we left the path, nice bearing across, look for the big stone by the river before the control - can't see it. That's fine, stick on the bearing to the river my boulder is on, but I can't see anything which is obviously my boulder. Hector came past at this point but we had different controls. Fredrick Bakkman was hesitating along with me. It took maybe 10 seconds to realize we were just a bit low and head up to get the control.
Working up to the control and across to the next was difficult in the stones and a lot of people had passed in my mistake. It was still difficult working down to the next control and whilst Fredrick was passing people and getting back, I wasn't so much. Number 8 I had the nearest forking, I bannana'd it a bit and the pack was gone. Looking at the tracking the other forkings were much further on and so whilst I slowed down to get my short control, they hooned it off on much longer legs.
Now dropped by the group I had to get my navigation right as there were just a few people around. In my head it turned into a salvage job. There didn't seem to be much chance of catching the group on my own. I was clean through the next few, just behind Spain and then Ukraine. Importantly however, I was clean through the green. When I got to the rocky hill with the TV on it I was suddenly caught by a big group with Sweden 1 + 2, Switzerland 2 and Hector. They had missed in the green (and I had a shorter forking) and were now running very hard to catch up. I had started to tire a bit at this point, not used to racing in the forest, but I stuck in the group around the last loop, having the slightly longer forking here. I came in maybe 2/3rds of the group; Would have been good to be able to stick with the pace of Leanderson and send out Ralph higher up in the pack. I was ~90s behind the lead, who didn't miss in the green.
In all a bit disappointed with the performance. It shows how fine the margins are at this level, a small mistake followed by a less than ideal forking and I was out the back of the group. I was perhaps fortunate that the main group messed up. Also it makes a big difference sending out your runner at the front of the group if possible. I think I learnt a lot doing this race though and with a better run up I will do a better job in the future. First time racing in the forest in 9 weeks it was always going to be hard work.
Running 20:00 [2] 4.0 km (5:00 / km)
Friday May 27, 2016 #
Running 35:32 7.16 km (4:58 / km) +71m 4:44 / km
ahr:118 max:179
Thursday May 26, 2016 #
Running 13:49 2.56 km (5:24 / km) +65m 4:48 / km
ahr:122 max:145
Orienteering 42:26 6.85 km (6:12 / km) +106m 5:45 / km
ahr:151 max:165
Running 4:27 0.84 km (5:17 / km)
ahr:126 max:152
Wednesday May 25, 2016 #
Orienteering 23:58 [2] 3.45 km (6:57 / km) +94m 6:07 / km
Tuesday May 24, 2016 #
Orienteering 40:02 6.02 km (6:39 / km) +396m 5:00 / km
ahr:138 max:178
Running 41:01 6.26 km (6:33 / km) +532m 4:36 / km
ahr:139 max:182
Hill reps were up a steep ski slope and so I cut the last one to 1 min as I didn't want to do a full session.
Monday May 23, 2016 #
Orienteering 45:00 6.88 km (6:32 / km) +100m 6:06 / km
ahr:141 max:173
Sunday May 22, 2016 #
Running 30:00 [2] 4.0 km (7:30 / km)
Orienteering 13:24 [4] 4.0 km (3:21 / km)
Careful but clean through the first section and then pushed on through to the spectator. Felt good but really hesitant on 12, and then took a really rubbish route to 15. Struggled to keep motivation the whole way through as my legs felt tired but through ok.
Running 20:00 [2] 3.5 km (5:43 / km)
Running 20:00 [2] 2.0 km (10:00 / km)
Orienteering 14:49 [5] 3.5 km (4:14 / km) +140m 3:32 / km
Ran well through the first section but got to 5 having no idea of what to do for 6. Ended up taking a bad route through a terraced field with some very steep banks which were a bit hard to see on the map. I then followed this up with a mistake on 8 (bad exit and didn't see the wall so had to adjust mid leg) and 9 (didn't know where the control was and faffed when I got near). I think from these three legs I lost 30 seconds. My performance was better from then on, except I also lost 12 seconds to Peter on the long leg (13). I'm not sure if it was route or physical (also spannered the exit from 12) but I was struggling to open up on the flat section. Last bit went ok.
A bit disappointed as in the build up I was most concerned about my physical shape (which in the end was ok, even after 3 races). I wasn't on top form but my shape was good enough for a top 10 if I had held it together better technically.
Running 6:00 [1] 1.0 km (6:00 / km)
Running 20:00 [1] 3.94 km (5:05 / km) +40m 4:50 / km
Saturday May 21, 2016 #
Running 30:00 [2] 4.5 km (6:40 / km)
Orienteering 15:38 [5]
Went out just ahead of France and just behind Austria and Denmark. Caught them straight away when they hesitated on the first control. Dropped a row of garages too low on the third control and dropped 60m on Soren. Worked hard through the park and had mainly reeled him in when I made another mistake near the end and he got away a bit. Came in just behind him having dropped France and Austria. Decent performance although the mistakes were sloppy as it was quite easy. I felt like I was working really hard but the time was ok so shape seems to be ok.
Team ran to about form I think. We could all improve though which makes it exciting for the future.
Running 29:00 [2] 4.5 km (6:27 / km)
Friday May 20, 2016 #
Running 17:53 3.41 km (5:14 / km) +29m 5:01 / km
ahr:115 max:125
Running 28:08 4.51 km (6:14 / km) +11m 6:10 / km
ahr:118 max:172
Thursday May 19, 2016 #
Running 15:00 3.06 km (4:54 / km) +2m 4:53 / km
ahr:124 max:134
Wednesday May 18, 2016 #
Running 45:00 [3] 9.0 km (5:00 / km) +80m 4:47 / km
Tuesday May 17, 2016 #
Running 29:54 5.49 km (5:27 / km) +88m 5:02 / km
ahr:120 max:142
Running 20:25 3.61 km (5:39 / km) +1m 5:39 / km
ahr:147 max:192
97,30, 96, 30, 97, 30
Feeling ok, hard work but room to continue when I stopped.
Running 22:24 3.9 km (5:45 / km) +48m 5:25 / km
ahr:130 max:156
Monday May 16, 2016 #
Cross training 1:05:00 [2]
Running 6:00 [2] 1.1 km (5:27 / km) +30m 4:48 / km
Strength and Conditioning 10:00 [3]
Sunday May 15, 2016 #
Running 35:02 6.79 km (5:10 / km) +54m 4:58 / km
ahr:115 max:133
Cross training 30:00 [2]
Saturday May 14, 2016 #
Running 8:59 1.63 km (5:30 / km) +32m 5:00 / km
ahr:129 max:158
Orienteering 24:40 3.54 km (6:58 / km) +96m 6:08 / km
ahr:146 max:168
Running 40:49 8.74 km (4:40 / km) +20m 4:37 / km
ahr:145 max:184
Plan was 3km (5mins) and then as many 400s (1 min) as I could manage in the time.
Stomach started to turn in the 3k but I ground it out (8.55). Then I had to rush for the bushes after 3 400s (68, 66, 67) and it was clear after running a 4th (69) that was all I was going to manage. This failure to completely run myself into the ground just made me more frustrated.
Friday May 13, 2016 #
Running 38:37 7.55 km (5:07 / km) +102m 4:47 / km
ahr:119 max:149
Thursday May 12, 2016 #
Running 5:50 [2] 1.1 km (5:18 / km)
Cycling 1:00:00
ahr:109 max:122
Running 6:46 1.1 km (6:09 / km) +30m 5:25 / km
ahr:113 max:127
Wednesday May 11, 2016 #
Running 23:51 5.62 km (4:14 / km) +24m 4:09 / km
ahr:142 max:179
Orienteering 20:13 3.91 km (5:10 / km) +22m 5:01 / km
ahr:162 max:170
Running 54:50 10.49 km (5:14 / km) +94m 5:00 / km
ahr:130 max:143
Tuesday May 10, 2016 #
Running 4:00 [2] 0.87 km (4:35 / km) +1m 4:34 / km
Running 5:26 [2] 0.98 km (5:32 / km) +26m 4:53 / km
Running 29:17 4.55 km (6:26 / km) +74m 5:57 / km
Running 33:11 5.73 km (5:48 / km) +1m 5:47 / km
46, 47, 47, 47, 48, 47, 48, 47, 48, 47, 49, 48, 49, 48
Just behind James for the first few (he won the U17 on Friday in 15.19 and is generally better than me over this shorter stuff while I'm better at longer stuff) but he was doing 2 x 6. He stopped for his break just as I started to hurt but I managed to hold the pace through these ones. When he rejoined (no.10) I started to struggle and drop off a bit.
Running fast still feels like a struggle but the times aren't as nearly bad as I feel when I'm doing them.
Running 20:02 [1] 3.45 km (5:48 / km) +34m 5:32 / km
Monday May 9, 2016 #
Running 3:34 [2] 0.8 km (4:27 / km)
Running 1:24:14 [2] 18.31 km (4:36 / km) +112m 4:28 / km
Strength and Conditioning 10:00 [2]
Sunday May 8, 2016 #
Note
(rest day)
Saturday May 7, 2016 #
Strength and Conditioning 15:00 [2]
(rest day)
Friday May 6, 2016 #
Running 1:02:00 [2] 13.9 km (4:28 / km) +30m 4:25 / km
Thursday May 5, 2016 #
Cross training 1:20:00 [2]
Strength and Conditioning 16:00 [2]
Running 6:00 [2] 1.1 km (5:27 / km) +30m 4:48 / km
Wednesday May 4, 2016 #
Running 32:34 5.33 km (6:06 / km) +32m 5:56 / km
ahr:126 max:152
Running 14:39 4.59 km (3:12 / km) +35m 3:04 / km
ahr:176 max:187
Back to back hard sessions. Plan was to run this at a hard tempo. Felt quite good at 3.1X's but legs did not want to go any faster. I let the pace slip a bit on the 3rd km, not helped by the wind which was gusting around, but got a good hard run out of it. I can still take this as a PB right?
Running 49:04 9.74 km (5:02 / km) +23m 4:59 / km
ahr:132 max:140
Running 3:35 0.83 km (4:17 / km)
ahr:146 max:176
** Jogs 400m from bus stop**
Wait a minute, is that my bus coming?
** Turns and sprints 400m back to bus stop while waving manically at the bus driver **
Running 6:20 0.99 km (6:25 / km) +23m 5:45 / km
ahr:128 max:139
Tuesday May 3, 2016 #
Running 5:05 0.95 km (5:21 / km) +23m 4:46 / km
ahr:131 max:144
Running 41:20 7.16 km (5:46 / km) +68m 5:31 / km
ahr:132 max:161
Running 21:44 4.81 km (4:31 / km) +1m 4:31 / km
ahr:165 max:188
2.13, 2.17, 2.22, 2.21, 2.22, 72(400)
First one I tucked in behind James (who was running 600s) and was feeling ok, a bit too fast maybe. We went through 400 in 65 which I knew was unsustainable. I eased up a bit on the second lap but didn't learn my lesson as the next rep I did exactly the same. Thus my legs were gone after 2 reps and I struggled a lot for the rest of the session. Went for a 6th but my legs turned to treacle so stopped after 400 (looking at it we also only had 75 after the 5th).
Running 30:41 5.58 km (5:30 / km) +38m 5:19 / km
ahr:132 max:146
Monday May 2, 2016 #
Cross training 5:00 [2]
Cycling 1:00:00 [2]
Running 15:00 [2] 2.7 km (5:33 / km) +30m 5:16 / km
Sunday May 1, 2016 #
Running 1:15:44 [2] 14.0 km (5:25 / km) +196m 5:03 / km