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Training Log Archive: Kris

In the 7 days ending Nov 22, 2015:

activity	#	time	miles		km		+m	load
Running	7	5:53:03	41.54	(8:30)	66.85	(5:17)	768	80.6
Orienteering	5	5:07:50	23.15	(13:18)	37.25	(8:16)	1167	95.8
Strength and Conditioning	1	16:00						1.6
Total	9	11:16:53	64.69		104.1		1935	178.0

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Sunday Nov 22, 2015 #

12 PM

Orienteering 1:45:43 [3] 10.97 km (9:38 / km) +476m 7:55 / km

Trossachs. Hard work but feeling ok. Taking it easy on the last couple as my knee was a bit sore (gone immediately after).

Saturday Nov 21, 2015 #

8 AM

Orienteering 1:11:44 [2] 8.08 km (8:52 / km) +219m 7:49 / km
ahr:137 max:155

Contour/corridor at easy pace. Wasn't very confident at all but didn't make any big mistakes..

1 PM

Running 51:02 [1] 8.73 km (5:51 / km) +177m 5:19 / km

Very easy paced run around the ski tracks.

Friday Nov 20, 2015 #

8 AM

Running 25:06 [2] 4.8 km (5:14 / km) +120m 4:39 / km

Orienteering 50:58 [2] 6.71 km (7:36 / km) +199m 6:37 / km

Sognsvann, cold. Gaffled intervals at easy pace with Nico. Good fun, but feeling a bit rusty.

Running 23:10 [2] 4.53 km (5:07 / km) +23m 4:59 / km

5 PM

Running 14:00 [2] 2.27 km (6:10 / km) +28m 5:48 / km
ahr:110 max:141

Orienteering 1:00:17 8.91 km (6:46 / km) +188m 6:07 / km
ahr:167 max:177

Mass start night race. Feeling ok and making good decisions when in the group but legs started to go halfway around. I tried to push harder to keep up but missed my forking and was spat out the back. Scrappy and slow from then in.

Thursday Nov 19, 2015 #

5 PM

Running 33:53 [2] 5.22 km (6:29 / km) +96m 5:56 / km
ahr:131 max:149

Running race 8:49 [5] 3.0 km (2:56 / km) +10m 2:53 / km
ahr:133 max:175

3000m in Bislett. The indoor track has quite a noticeable hill in it. Ran as hard as I could muster but it felt like there was more to come. Satisfied for this time of year.

Running 11:15 1.9 km (5:55 / km)
ahr:124 max:137

Wednesday Nov 18, 2015 #

6 PM

Running 13:33 [2] 2.61 km (5:11 / km) +66m 4:36 / km

Orienteering 19:08 [2] 2.57 km (7:26 / km) +85m 6:23 / km

Night training. Stomach feeling horrible so cut my losses.

Tuesday Nov 17, 2015 #

6 PM

Running 22:07 [2] 3.54 km (6:15 / km) +62m 5:44 / km

Running 31:43 7.07 km (4:29 / km)

8 x 800 (90s).

Felt ok, built into it. Doing a 3km with Lillomarka on Thursday and didn't want to blunt my legs or equally slack off too much.

2.26, 25, 23, 22, 22, 21, 22, 22

Running 32:41 [2] 5.71 km (5:43 / km) +75m 5:22 / km

Monday Nov 16, 2015 #

5 PM

Running 1:25:44 [2] 17.47 km (4:55 / km) +111m 4:45 / km

Strength and Conditioning 16:00 [1]

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