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Training Log Archive: Kris

In the 7 days ending Jan 6, 2013:

activity # timemileskm+mload
  Running6 6:24:41 31.81(12:06) 51.19(7:31) 144071.3
  Orienteering5 3:02:21 26.42(6:54) 42.52(4:17) 20089.9
  Total7 9:27:02 58.22(9:44) 93.7(6:03) 1640161.3
  [1-5]7 9:25:57

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MoTuWeThFrSaSu

Sunday Jan 6, 2013 #

Note

So I have decided to write a little more into my log, not every day, but once a week to reflect on how the week has gone and on future plans.

To start with I should probably note that my main focus for this year is to go to WOC and qualify for the final. (NB my focus is still on Sprint and Middle/Relay, however I will be taking in a few more long races this year).

My training goals over the winter have been to maintain a 7-9 hour running week, with two gym sessions a week and one hill session/park run/xc to keep some semblance of hard running in the week. So far it has gone quite well and I have dropped below this on only a few occasions.

My focus is now shifting slightly and over the next few weeks before BUC's xc I will be putting in 2-3 faster sessions a week, along with maintaining the 7-9 hour base. When I return to uni I will return to the gym, but I will do light sessions until after BUC's where I will drop my faster sessions down again for a few weeks. Once back in sheffield, one of these faster sessions will be sprint o.

Weekly review:

Good week in terms of volume and a very enjoyable training week. Sprint weekend provided a marker on where I am at the moment and in general my gut feeling is that whilst I got back into the swing of things mostly, I was rushing decisions at times and had a tendency to eat into my buffer and end up ahead of myself. I will analyse all the sessions from the weekend over this next week.
C • Trust you 1
10 AM

Running 12:23 intensity: (5:22 @1) + (7:01 @2) 2.02 km (6:07 / km) +2m 6:05 / km
ahr:112 max:132

Orienteering 15:12 intensity: (44 @1) + (18 @2) + (3:34 @3) + (25:48 @4) 4.07 km (3:44 / km)
ahr:161 max:173

Qualifier

Running 10:22 intensity: (10:11 @1) + (11 @2) 1.64 km (6:19 / km)
ahr:111 max:123

Running 11:08 intensity: (5:53 @1) + (1:51 @2) + (3:03 @3) + (21 @4) 1.07 km (10:27 / km)
ahr:114 max:169

Orienteering 15:42 intensity: (31 @1) + (54 @2) + (34 @3) + (9:48 @4) + (3:55 @5) 4.09 km (3:50 / km)
ahr:166 max:182

Final

Running 8:03 intensity: (2:20 @1) + (5:43 @2) 0.91 km (8:51 / km) +1m 8:48 / km
ahr:105 max:125

Saturday Jan 5, 2013 #

10 AM

Running 19:57 intensity: (9:06 @1) + (8:22 @2) + (2:29 @3) 2.15 km (9:15 / km) +14m 8:58 / km
ahr:114 max:144

Orienteering 17:16 intensity: (22 @1) + (7 @2) + (31 @3) + (13:28 @4) + (2:48 @5) 3.53 km (4:53 / km) +80m 4:23 / km
ahr:167 max:177

Prologue

Running 14:30 intensity: (8:34 @1) + (5:56 @2) 1.68 km (8:37 / km) +35m 7:48 / km
ahr:115 max:139

Running 5:47 intensity: (2:44 @1) + (2:07 @2) + (56 @3) 0.86 km (6:42 / km) +1m 6:40 / km
ahr:117 max:136

Orienteering 8:34 intensity: (2 @0) + (23 @1) + (5 @2) + (30 @3) + (7:34 @4) 2.08 km (4:08 / km) +1m 4:07 / km
ahr:159 max:166

Qualifier

Running 19:14 intensity: (14:49 @1) + (4:25 @2) 1.32 km (14:32 / km) +1m 14:29 / km
ahr:102 max:125

Running 10:27 intensity: (7:51 @1) + (2:36 @2) 1.72 km (6:05 / km) +2m 6:03 / km
ahr:115 max:129

Orienteering 7:40 intensity: (3 @0) + (21 @1) + (6 @2) + (20 @3) + (4:00 @4) + (2:50 @5) 1.94 km (3:57 / km) +6m 3:54 / km
ahr:167 max:182

Final

Running 8:05 intensity: (2:04 @1) + (6:01 @2) 1.12 km (7:11 / km)
ahr:118 max:128

Friday Jan 4, 2013 #

10 AM

Running 13:54 intensity: (7 @0) + (2:57 @1) + (10:03 @2) + (47 @3) 2.56 km (5:25 / km) +26m 5:10 / km
ahr:117 max:142

Orienteering 6:59 intensity: (2 @0) + (28 @1) + (7 @2) + (1:24 @3) + (4:58 @4) 1.52 km (4:35 / km) +12m 4:24 / km
ahr:153 max:165

Map flip

Orienteering 4:07 intensity: (1 @0) + (26 @1) + (15 @2) + (1:13 @3) + (2:12 @4) 0.8 km (5:10 / km) +1m 5:08 / km
ahr:146 max:160

Line 1

Orienteering 7:05 intensity: (30 @1) + (5 @2) + (31 @3) + (5:59 @4) 1.67 km (4:14 / km)
ahr:158 max:170

Control pick

Orienteering 5:04 intensity: (24 @1) + (9 @2) + (1:28 @3) + (3:03 @4) 1.23 km (4:07 / km) +14m 3:54 / km
ahr:151 max:163

Line 2

Orienteering 8:40 intensity: (1 @0) + (21 @1) + (4 @2) + (15 @3) + (4:46 @4) + (3:13 @5) 2.44 km (3:33 / km) +10m 3:29 / km
ahr:168 max:183

Pace race

Running 12:34 intensity: (1 @0) + (24 @1) + (10:33 @2) + (1:36 @3) 2.31 km (5:27 / km) +15m 5:17 / km
ahr:125 max:148

2 PM

Running 7:14 intensity: (2:46 @1) + (4:28 @2) 1.3 km (5:34 / km) +4m 5:29 / km
ahr:116 max:127

Orienteering 19:39 intensity: (4:06 @1) + (1:20 @2) + (1:54 @3) + (12:19 @4) 4.45 km (4:25 / km) +17m 4:20 / km
ahr:146 max:166

Trains

Running 4:05 intensity: (20 @1) + (2:22 @2) + (1:23 @3) 0.71 km (5:46 / km)
ahr:123 max:142

Orienteering 19:13 intensity: (29 @1) + (7 @2) + (1:38 @3) + (16:59 @4) 4.83 km (3:59 / km) +6m 3:57 / km
ahr:160 max:171

Clock relay

Running 10:44 intensity: (2:27 @1) + (7:57 @2) + (20 @3) 1.98 km (5:25 / km) +4m 5:21 / km
ahr:125 max:137

Thursday Jan 3, 2013 #

6 PM

Orienteering 47:10 intensity: (4 @0) + (30 @1) + (10:07 @2) + (35:58 @3) + (31 @4) 9.86 km (4:47 / km) +53m 4:39 / km
ahr:139 max:160

Easy orienteering when we arrived, just getting into map reading mode.

Tuesday Jan 1, 2013 #

12 PM

Running 2:10:24 intensity: (41 @0) + (45:05 @1) + (48:07 @2) + (33:36 @3) + (2:35 @4) + (20 @5) 15.54 km (8:24 / km) +844m 6:36 / km
ahr:120 max:180

Snowden, really cool and icy on top.

Monday Dec 31, 2012 #

12 PM

Running 1:25:50 intensity: (3 @0) + (20:30 @1) + (41:11 @2) + (22:00 @3) + (2:06 @4) 12.28 km (6:59 / km) +491m 5:49 / km
ahr:125 max:164

Running around some lakes with Anwen

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