Training Log Archive: KrisIn the 31 days ending Mar 31, 2017:
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| 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 | We | Th | Fr | ||||||||||||||||||||||||||||||||||||||||||||
Friday Mar 31, 2017 #
Running 57:11 11.5 km (4:58 / km) +78m 4:49 / km
ahr:110 max:152
Running 1:03:18 12.95 km (4:53 / km) +227m 4:30 / km
ahr:112 max:135
Thursday Mar 30, 2017 #
Running 1:27:08 21.11 km (4:08 / km) +137m 4:00 / km
I cheated a bit and did this around the ring road as I couldn't be bothered doing loops. This meant 2 miles of undulating/slightly up, followed by three miles of mainly downhill. Was planning on finishing with some strides but felt a twinge in my hamstring on the first so cut my losses and jogged home. It's a little tender now but should settle down..
Wednesday Mar 29, 2017 #
Running 42:12 8.78 km (4:48 / km) +92m 4:34 / km
ahr:114 max:139
Running 1:04:11 [2] 13.62 km (4:43 / km) +37m 4:39 / km
Tuesday Mar 28, 2017 #
Running 38:53 7.07 km (5:30 / km) +66m 5:15 / km
ahr:112 max:144
Running 34:29 8.71 km (3:57 / km) +3m 3:57 / km
ahr:155 max:181
2.54,55,55,
5.38,
2.52,53,53
Aim was to run the k's hard but controlled, pick it up for the 2k and then return to the previous level for the last three k's. Was running faster than I thought I would beforehand but feeling good.
Running 22:05 4.17 km (5:18 / km) +36m 5:05 / km
ahr:114 max:129
Monday Mar 27, 2017 #
Running 44:16 [2] 8.8 km (5:02 / km) +88m 4:47 / km
Strength and Conditioning 5:00 [1]
Sunday Mar 26, 2017 #
Running 2:05:00 22.52 km (5:33 / km) +813m 4:42 / km
ahr:116 max:158
Saturday Mar 25, 2017 #
Orienteering 59:04 10.0 km (5:54 / km) +167m 5:27 / km
ahr:139 max:171
Running 22:19 3.93 km (5:41 / km) +114m 4:58 / km
ahr:112 max:135
Running 36:03 7.45 km (4:50 / km) +13m 4:48 / km
ahr:127 max:174
2.59, 2.46
65,67,64,68
Gravel track but mainly flat apart from a bit of a hill near the start of the first k.
Running 11:08 1.89 km (5:53 / km)
ahr:114 max:158
Orienteering 9:07 1.8 km (5:04 / km) +4m 5:01 / km
ahr:154 max:165
Orienteering 16:03 3.08 km (5:13 / km) +6m 5:10 / km
ahr:152 max:172
Running 4:28 0.73 km (6:09 / km) +2m 6:04 / km
ahr:107 max:118
Friday Mar 24, 2017 #
Running 42:03 [2] 8.75 km (4:48 / km) +90m 4:34 / km
Strength and Conditioning 5:00 [1]
Thursday Mar 23, 2017 #
Running 42:35 8.78 km (4:51 / km) +92m 4:36 / km
ahr:127 max:167
Running 49:31 11.27 km (4:24 / km) +82m 4:14 / km
ahr:128 max:162
Wanted to make more of the speed at the end but legs didn't want to turn over so I didn't push it.
Wednesday Mar 22, 2017 #
Running 43:18 8.23 km (5:16 / km) +108m 4:56 / km
ahr:105 max:126
Running 1:12:06 [2] 14.81 km (4:52 / km) +39m 4:48 / km
Tuesday Mar 21, 2017 #
Running 36:25 6.7 km (5:26 / km) +68m 5:10 / km
ahr:110 max:138
Running 33:08 8.12 km (4:05 / km)
ahr:146 max:177
1.46,45,43,45,44,44,42,42,40,36
Legs felt better than I would have expected after Sunday and the first 6 felt pretty easy. Pushed on in the last 4 and felt good.
Running 23:12 4.42 km (5:15 / km) +35m 5:03 / km
ahr:115 max:130
Monday Mar 20, 2017 #
Running 43:50 [2] 8.8 km (4:59 / km) +90m 4:44 / km
Sunday Mar 19, 2017 #
Running 24:10 4.14 km (5:51 / km) +39m 5:35 / km
ahr:115 max:153
Running 1:07:23 21.18 km (3:11 / km) +116m 3:06 / km
ahr:160 max:175
Just for a bit of fun. Tentatively aiming for around 65 but it was pretty windy in the forecast.
Got a bit of a lead at the start so was on my own the whole way. Went through 5 miles in 24.40 feeling pretty good but then turned into the wind. From 5.5 to 9.5 was straight into a very strong headwind and was a bit of a struggle. 65 was off the table as my times dropped by about 15-20s per km for the same effort. There was a Central guy about 150-200m behind so I couldn't let up and the race was a grind from here. Times picked up a bit when the wind abated in the end.
5k splits:
15.23 (not windy)
15.37 (more controlled and windy for the last half mile)
16.50 (very windy)
15.55 (a bit of wind, then a hill)
3.36 (3.03 pace)
Running 18:00 [1] 3.4 km (5:18 / km) +6m 5:15 / km
ahr:102 max:112
Saturday Mar 18, 2017 #
Running 48:01 9.1 km (5:17 / km) +39m 5:10 / km
ahr:105 max:124
Running 43:45 8.81 km (4:58 / km) +94m 4:43 / km
ahr:108 max:118
Friday Mar 17, 2017 #
Running 1:14:28 15.09 km (4:56 / km) +27m 4:53 / km
ahr:115 max:124
Thursday Mar 16, 2017 #
Running 1:29:57 19.03 km (4:44 / km) +136m 4:34 / km
ahr:115 max:147
Wednesday Mar 15, 2017 #
Running 30:43 6.32 km (4:51 / km) +79m 4:34 / km
ahr:136 max:162
Running 1:15:50 [2] 14.62 km (5:11 / km) +150m 4:56 / km
Running 7:17 1.19 km (6:06 / km) +38m 5:17 / km
ahr:115 max:132
Tuesday Mar 14, 2017 #
Running 40:41 7.14 km (5:42 / km) +65m 5:27 / km
ahr:132 max:162
Running 35:43 8.13 km (4:24 / km)
ahr:145 max:176
20 x 300 (60s/100m)
47,47,46,47,46
47,47,46,47,47
47,46,47,46,47
47,47,47,47,48
Still a bit tired, so this was tough work but got it done. Last 4 were a real struggle as James only did 16. Easy running the rest of the week with some strides Thursday/Friday..
Running 26:14 4.69 km (5:35 / km) +35m 5:23 / km
ahr:119 max:130
Monday Mar 13, 2017 #
Running 44:08 8.78 km (5:01 / km) +92m 4:46 / km
ahr:111 max:125 (rest day)
Sunday Mar 12, 2017 #
Running 21:54 3.67 km (5:58 / km)
ahr:115 max:139
Orienteering 24:42 5.41 km (4:34 / km)
ahr:156 max:171
Pretty clean but legs were empty near the end. Stacked it down some steps with 1 control to go.
Running 49:21 9.4 km (5:15 / km) +50m 5:07 / km
ahr:114 max:157
Saturday Mar 11, 2017 #
Running 18:41 3.75 km (4:59 / km)
ahr:111 max:164
Orienteering 15:06 4.0 km (3:46 / km)
ahr:122 max:178
Running 26:05 4.13 km (6:19 / km)
ahr:111 max:154
Friday Mar 10, 2017 #
Running 1:34:05 15.36 km (6:07 / km) +702m 4:59 / km
ahr:121 max:165
Running 22:11 3.56 km (6:14 / km) +38m 5:55 / km
ahr:133 max:157
Orienteering 16:01 3.77 km (4:15 / km) +69m 3:53 / km
ahr:156 max:174
Running 12:05 1.7 km (7:08 / km) +42m 6:20 / km
ahr:113 max:139
Thursday Mar 9, 2017 #
Orienteering 36:27 6.9 km (5:17 / km) +241m 4:30 / km
ahr:141 max:157
Running 15:23 2.02 km (7:37 / km) +46m 6:50 / km
ahr:110 max:158
Running 1:01:25 11.32 km (5:25 / km) +29m 5:21 / km
ahr:110 max:125
Wednesday Mar 8, 2017 #
Orienteering 27:57 5.0 km (5:35 / km) +77m 5:12 / km
ahr:128 max:186
Running 20:00 [2] 4.59 km (4:22 / km)
Running 23:46 2.94 km (8:05 / km) +19m 7:50 / km
ahr:116 max:164
Orienteering 9:37 2.24 km (4:17 / km) +69m 3:43 / km
ahr:161 max:179
10s behind LB, 3s behind DH, 10s ahead of GB.
Started hard and got on the back of LB really quickly. Determined to do my own navigation today so took the lead into the technical number 4 which I spiked. Hesitated at the control but got the correct route now just behind DH. We split going to number 8 and I could have got the control before him but followed when I saw him near the control. I spent the rest of the course trying and failing to reel him in and finished just behind.
Running 2:23 0.16 km (15:11 / km) +1m 14:43 / km
ahr:102 max:118
Running 17:44 2.47 km (7:10 / km) +4m 7:07 / km
ahr:121 max:156
Orienteering 8:00 [4] 2.05 km (3:54 / km) +48m 3:30 / km
ahr:126 max:176
Fastest and place so 15s behind (wholly arbitrary). Chasing DH, JC and FH. Set off pretty hard and got on the back of FH pretty quickly but we took a stupid route down to 1 and I hadn't started navigating yet. Luckily we arrived just after JC and FH. I took a bit of control to number 2, going a different way to the first two but leading our pack and we caught the lead. I took the right hand route to 3 as that is what DH did but I think we lost a bit of time to the chasers. Still with the leaf, I pushed hard to take the lead at 4 but got to 5 and it wasn't there.. Faffed for a couple of seconds, but then carried on but any gap that was starting to form was gone. Just behind DH to 7 and was planning my move but hesitated at the control as I hadn't been following my position which just allowed TR to sneak in front. I went for it in the finish but the gap to DH was too big and I couldn't quite close the gap. Happy with that, a lot more in control than on Monday and making better decisions.
Running 8:38 1.29 km (6:40 / km) +21m 6:10 / km
ahr:107 max:135
Running 17:28 3.63 km (4:49 / km) +90m 4:17 / km
ahr:141 max:172
Running 14:18 1.81 km (7:54 / km) +75m 6:33 / km
ahr:115 max:150
Tuesday Mar 7, 2017 #
Running 12:36 2.07 km (6:05 / km) +8m 5:58 / km
ahr:135 max:161
Orienteering 23:21 3.94 km (5:55 / km) +153m 4:58 / km
ahr:127 max:148
Running 12:28 2.28 km (5:28 / km) +4m 5:25 / km
ahr:108 max:119
Running 7:35 1.46 km (5:11 / km) +7m 5:04 / km
ahr:146 max:158
Orienteering 18:32 3.99 km (4:39 / km) +81m 4:13 / km
ahr:147 max:159
Lots of walls and such to make things a bit difficult. OK for the most part.
Running 15:01 3.0 km (5:00 / km) +2m 5:00 / km
ahr:112 max:117
Monday Mar 6, 2017 #
Running 20:33 3.63 km (5:40 / km) +4m 5:38 / km
ahr:135 max:158
Running 34:12 5.12 km (6:41 / km) +60m 6:19 / km
ahr:116 max:160
Orienteering 8:11 2.13 km (3:50 / km) +41m 3:30 / km
ahr:152 max:176
A bit panicked at the start as I missed my alley to number but calmed down a bit from number three onwards. Plenty of difficult decisions and I'm not sure I got all of them right but pretty happy with the way I executed my routes. Emil followed me most of the way with a go pro so it will be really interesting to see that footage.
Edit: My biggest mistake turned out to be missing the (touch free) punch on the last control.. I lost 8 seconds to Shminty by having to go back and punch again.
Running 8:49 1.54 km (5:43 / km) +18m 5:24 / km
ahr:121 max:140
Running 27:31 3.72 km (7:24 / km) +3m 7:22 / km
ahr:103 max:153
Orienteering 8:21 2.25 km (3:43 / km) +33m 3:28 / km
ahr:166 max:181
Stuck in at the start and then overtook Tim into 5. Right, time to push on now and then immediately made a 10-15 second mistake just from being confused as he split off because of the forking. Dammit. I pulled myself together from there and pushed really hard but couldn't quite catch him. Luckily if run fast enough to take the fastest loser spot.
Orienteering 11:19 2.56 km (4:25 / km) +65m 3:55 / km
ahr:168 max:186
Fast pace from the gun but got confused just before the first control and then followed the wrong group into the other number 1. I didn't really expect number 1 to be forked (even though it was totally obvious that it would be) but I realised at number 3 that I'd got the wrong 1 and 2 (2 felt really strange but it would be as I was completely wrong). Bugger. Carried on racing as going back would mean being out of it and I wanted the training benefit of racing in the group. I was OK from here some following but some solo navigation as well and I was in a three way tussle with Lucas and Tim for the win until the second last control didn't work. I realised and as I was out already went back to punch and jogged it in. Everyone else bar Jonny failed to get a punch here.
I was an idiot this afternoon. Too much racing and not enough paying attention to my own navigation. Technique not at the stage where I can race with others confidently - I lost my head today. Basics need building up to a higher speed..
Running 19:46 3.05 km (6:29 / km) +69m 5:50 / km
ahr:115 max:156
Running 9:28 1.61 km (5:53 / km) +1m 5:52 / km
ahr:103 max:118
Sunday Mar 5, 2017 #
Running 20:52 3.91 km (5:21 / km) +64m 4:56 / km
ahr:118 max:159
Running 13:17 2.46 km (5:25 / km) +3m 5:23 / km
ahr:114 max:131
Orienteering 20:40 4.23 km (4:53 / km) +146m 4:10 / km
ahr:147 max:164
Focusing on the first look at a leg, what should I get from this?
Was pretty good at this but came unstuck a bit in the trickiest section where I struggled to get information off the map and process it whilst maintaining any speed.
Orienteering 7:33 1.31 km (5:47 / km) +11m 5:33 / km
ahr:141 max:157
Running 3:00 0.57 km (5:17 / km)
ahr:92 max:118
Orienteering 42:16 6.9 km (6:08 / km) +203m 5:20 / km
ahr:128 max:154
Saturday Mar 4, 2017 #
Running 1:24:25 18.35 km (4:36 / km) +73m 4:31 / km
ahr:123 max:139
Friday Mar 3, 2017 #
Running 42:13 8.76 km (4:49 / km) +91m 4:35 / km
ahr:129 max:163
Running 1:11:10 13.98 km (5:05 / km) +234m 4:42 / km
ahr:121 max:156
Strength and Conditioning 5:00 [1]
Thursday Mar 2, 2017 #
Running 42:38 8.77 km (4:52 / km) +91m 4:37 / km
ahr:134 max:162
Strength and Conditioning 5:00 [1]
Running 1:05:25 16.31 km (4:01 / km) +84m 3:55 / km
ahr:116 max:163
5.14, 05, 07, 05, 01 - 25.32
Faster than it probably should have been but it felt pretty easy and relaxed. Would be nice to have the heart rate to back that up but the replacement strap I've been sent to replace the one that was giving crap readings is also giving crap readings (Wahoo Tickr)..
Wednesday Mar 1, 2017 #
Running 1:28:19 19.17 km (4:36 / km) +134m 4:27 / km
ahr:122 max:156