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Training Log Archive: Kris

In the 7 days ending Aug 9, 2016:

activity # timemileskm+mload
  Running9 8:08:00 57.18(8:32) 92.03(5:18) 2276120.9
  Orienteering3 1:30:22 9.39(9:38) 15.1(5:59) 39550.0
  Total10 9:38:22 66.57(8:41) 107.13(5:24) 2671170.9

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WeThFrSaSuMoTu

Tuesday Aug 9, 2016 #

6 PM

Running 23:00 intensity: (5:20 @1) + (17:25 @2) + (15 @3) 4.64 km (4:57 / km) +58m 4:40 / km
ahr:117 max:135

Running 29:53 intensity: (4:34 @1) + (2:27 @2) + (3:25 @3) + (16:07 @4) + (3:20 @5) 6.9 km (4:20 / km)
ahr:153 max:178

Feeling run down today. Luckily no one told my legs and they were happy to turn over well tonight..
4 x (1200 [30s], 400 [2m30s])
Plan was 70s for 12s and 67/68 for the 4s but I exceeded that. Bring on the 5000 this weekend, I even have spikes.
3.32, 64
3.27, 65
3.26, 65
3.25, 64
C • 5000m 11

Running 27:51 intensity: (6:59 @1) + (20:52 @2) 5.41 km (5:09 / km) +47m 4:56 / km
ahr:120 max:134

Monday Aug 8, 2016 #

11 AM

Running 1:29:36 intensity: (3:07 @1) + (1:21:18 @2) + (2:46 @3) + (2:25 @4) 20.01 km (4:29 / km) +141m 4:19 / km
ahr:126 max:162

Sunday Aug 7, 2016 #

10 AM

Running 4:00 [2] 0.6 km (6:40 / km)

11 AM

Running 2:18:35 [3] 24.25 km (5:43 / km) +1381m 4:27 / km

Glenshee 9 (much shortened).
First hour felt pretty easy and I pulled out a bit of a lead, then it was bog, steep climb, wind, scree x2. This was less easy going. The wind on the top of the last hill was some of the worst I have run in..

Saturday Aug 6, 2016 #

12 PM

Running 24:17 intensity: (15:38 @1) + (8:39 @2) 4.81 km (5:03 / km) +64m 4:44 / km
ahr:112 max:128

Orienteering 13:02 intensity: (3:19 @1) + (35 @2) + (7:45 @3) + (1:23 @4) 3.0 km (4:20 / km) +25m 4:10 / km
ahr:136 max:157

Some short sprint reps with Peter. Feeling tired after two nights of little sleep.

Running 47:02 intensity: (24:15 @1) + (17:22 @2) + (5:25 @3) 8.93 km (5:16 / km) +198m 4:44 / km
ahr:117 max:145

Friday Aug 5, 2016 #

Note
(rest day)

Traveling all day - delays getting off the flight in Heathrow and on the M25 meant we missed our flight to Gothenburg. Bugger.

Thursday Aug 4, 2016 #

11 AM

Running 19:18 [3] 2.66 km (7:15 / km) +89m 6:13 / km

Running 31:50 [3] 5.6 km (5:41 / km) +160m 4:58 / km

Orienteering 36:00 [4] 6.1 km (5:54 / km) +220m 5:00 / km

WUOC relay - last leg.
Went out a bit behind and was running well through the first section. Mistakes started to creep in after about a third and from then on I was decidedly scrappy.

Wednesday Aug 3, 2016 #

8 AM

Running 17:55 intensity: (9:53 @1) + (8:02 @2) 3.72 km (4:49 / km) +8m 4:46 / km
ahr:113 max:129

12 PM

Running 24:34 [2] 3.03 km (8:06 / km) +94m 7:01 / km

1 PM

Orienteering 41:20 [4] 6.0 km (6:53 / km) +150m 6:07 / km

WUOC middle distance - >40th..

Knew it would be a bitty area and I was scrappy for the first two thirds. I was still in with a chance of a top 10 near the end but lost 5 minutes on the last three controls which needed navigation. Small mistake, huge mistake, small mistake. Lost the plot.

New day tomorrow.
2 PM

Running 10:09 [2] 1.45 km (7:00 / km) +36m 6:13 / km

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