Training Log Archive: Kris

Ok didn't do that much of a warm up atall.

JHI's relay. Went off quite a way down just behind Ben and chasing two Irish for the Judith Wingham trophey. Passed ben straight away but my gamble on using the path for no.1 didn't pay off as it was horrible getting into the terrain. Apart from that it was a fairly standard run, no real mistakes but nothing incredible either.

4.8km

C • Map 1

Biggish warm up, tiny cool down.

JHI's. Last big race before EYOC so I was determined to get it right. Physically I felt strong untill the section in the really deep stuff where I doubt anyone felt fast. Have a bit of a cold but it was no more than annoying at the time. Technically I focused on simplification and visualisation to make sure that I could keep running fast. Worked out well as I had under 2 minutes of mistakes I reckon. Mentally I ran well, not letting lose focus especially after a little slip. Biggest mistakes were no.3 (30s) and no.15 (45s-60s), and a few little misses.

7.8km

C • Map 1

Just a jog to loosen up and some drills and strides and stuff to make myself feel fresh.

Slow jog up hill to get some controls in with Dai.

C • Hey! 1

C • congrats 7

DIY score on cefn bryn, put out furthest control, then worked my way back, messed second one as i just missed the top of the gully that it was in and cirlced round waay too low, maybe a minute an a bit. Other than that it was easy, but my legs felt knacked from yesterday. Dave Seward should have beaten me as he was just infront of me with one control left and I had two, but then he ended up missing his one and I caned it through mine real clean.

C • Map 1

Realised I stupidly left out a control right over the other side which i should have collected, so ran quite quickly over as it was getting dark.

Right, kinda made up my own little sesh from a mishmash of others i've done. Went down to golf course where I do my 1km reps every so often, and did 5x100m flat out with 100m "floating recovery" inbetween. (Read about it in running magazine and apparantly a floating recovery is inbetween a run and a jog, so basically running but not pushing.) Each one of these added up to a km and I did 6 with 2 an a bit minutes rest inbetween. Must be the hardest intervals I've ever done, much harder that k's. Would have been really hard pushed to do anymore of them without being sick. I think after a few of these in my training, pushin while racing will be easy.

Splits:
13, 13, 14, 16, 16
13, 15, 15, 13, 13
13, 12, 12, 13, 15
15, 14, 14, 15, 15
15, 14, 13, 12, 15
13, 14, 15, 13, 13

Recoverys ranged from 18 to 28s but were about 23ish mostly

C • Top session 1

About 15 minutes of Core before my bike and then 10 mins after. This better help because it hurts like hell.

Half hour cycle, low resistance.