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Training Log Archive: Kris

In the 4 days ending Apr 2:

activity # timemileskm+mload
  Running7 4:12:33 27.95(9:02) 44.98(5:37) 26255.7
  Orienteering4 3:00:51 24.13(7:30) 38.83(4:39) 795120.5
  Total7 7:13:24 52.08(8:19) 83.81(5:10) 1057176.2

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Monday Apr 2 #

10 AM

Running 20:29 intensity: (16:47 @1) + (3:02 @2) + (40 @3) 2.94 km (6:58 / km) +21m 6:43 / km
ahr:105 max:141

Orienteering 27:49 intensity: (30 @1) + (4 @2) + (1:33 @3) + (25:42 @4) 5.4 km (5:09 / km) +119m 4:38 / km
ahr:162 max:174

JK Relay - 3rd Leg - Out in 11th back in 5th
Shminty came back in second but Jamie struggled on the second leg with some of the forkings and with Sasha, Ali and Will six minutes up the road, the podium looked very unlikely.

Went out just ahead of Peter and we raced around together, alternating the lead whenever there was a small mistake or hesitation. Generally, we were going very well and we caught up with Murray just at the bottom of the hill. I pushed the pace on the hill and dropped Peter, and then Murray (going past Jonny Malley in the process). Got to the second last control and thought 'I know where the last control is' and ran to the kid's last control (bugger!). This allowed Murray back past but I stayed ahead of EUOC in the sprint finish (don't know when they appeared). Very glad that none of the boys ahead mis-punched so this mistake didn't cost us 3rd. Really enjoyed the race and looking forward to more relays ahead.

Running 12:05 intensity: (7:21 @1) + (4:28 @2) + (16 @3) 1.88 km (6:26 / km) +29m 5:59 / km
ahr:111 max:140

Sunday Apr 1 #

9 AM

Running 19:39 intensity: (14:08 @1) + (5:31 @2) 4.08 km (4:49 / km) +28m 4:39 / km
ahr:110 max:128

1 PM

Running 25:16 intensity: (12:32 @1) + (9:46 @2) + (2:53 @3) + (5 @4) 4.31 km (5:52 / km) +45m 5:35 / km
ahr:110 max:156

Orienteering 1:45:54 intensity: (20 @1) + (38 @2) + (26:57 @3) + (1:17:59 @4) 22.63 km (4:41 / km) +483m 4:14 / km
ahr:159 max:174

JK long distance - 4th (4th overall)




Ok for the first few but then a wobble on 4 and a bigger mistake on 6. Saw Peter had almost caught me by 7 and I thought "What are you doing? Pull your finger out!". Good through the next section of course and when I next saw Peter on the crossover at 15-16 I had pulled out more of a gap. I fell on 18 to 19 and smashed my compass which was less than ideal but was ok through the next couple. Took the wrong path after the stream towards 21 but apart from that I adapted pretty well to not having a compass.

Then the calamity ensued - left 22 following the line to 28. At a glance (and when tired) I guess it is easy to misread 23 and 28, but I didn't realise until 3/4s of the way there when I saw Speakey running the opposite way. I'd run so far out of my way I honestly considered sacking it in here but thought I might as well head to 23, see if I was now around Peter and have a nice jolly the rest of the way. If I didn't find Peter, I could just sack it in at the spectator. (Jonny ran 20.4km for the race, so whilst not all of the difference was at this control, it gives an idea of how much extra I might have run)..

Caught Peter leaving 24 and sat in and followed for the next couple of controls. When I went to the front at 28 we immediately missed as I had no compass going into the green. Then came the long leg to 29. I immediately bailed out to the road, Peter shouted something about it being out of bounds but I thought: "it isn't on the map, I've had a mare already, just go for it" (I checked with the controller after and he said it was fine). I dropped Peter on this leg and it gave me a new lease of life. I was quite happy with my race from then on. A couple of slips on the circle, not unexpected without the safety of a compass, but I felt full of running right until the end.

If I really wanted to do well at long distance I think I'd be a bit pissed off. There isn't any need for that many controls so the situation where lines are confused shouldn't ever be an issue. From the sounds of it, I wasn't the only one. It's a selection race and a WRE - these things should be picked up. As things stand, I'm happy to just laugh at it. I'd have liked to challenge for the overall, but I had a good hard run out, some technical training and enjoyed quite a lot of it.

Running 14:20 intensity: (7:02 @1) + (7:15 @2) + (3 @3) 1.98 km (7:14 / km) +20m 6:53 / km
ahr:112 max:140

Saturday Mar 31 #

9 AM

Running 22:19 intensity: (10:33 @1) + (11:46 @2) 4.79 km (4:39 / km) +24m 4:33 / km
ahr:114 max:126

12 PM

Running 30:04 intensity: (11:38 @1) + (15:22 @2) + (2:36 @3) + (28 @4) 5.6 km (5:22 / km) +61m 5:06 / km
ahr:118 max:160

Orienteering 34:19 intensity: (31 @1) + (5 @2) + (1:15 @3) + (27:16 @4) + (5:12 @5) 6.76 km (5:05 / km) +192m 4:27 / km
ahr:168 max:180

JK middle - 2nd +46s.

Pretty good except for one big moment of stupidity at 15. I'd missed 14 slightly (15s or so) and the panic from that combined with the lack of oxygen from the hill climb to make me think that I was looking for a crag in a depression. I stopped in the dip before the control and was very confused. Lost about a minute. Apart from that my mistakes were generally few and pretty small.

I really enjoyed today, fast and furious. Could have done with fewer controls (like most big UK events) but generally I thought it was ok. Legs felt better than yesterday as well which is nice. Tomorrow will be interesting..


Running 32:47 intensity: (12:59 @1) + (19:26 @2) + (22 @3) 5.01 km (6:32 / km) +19m 6:25 / km
ahr:113 max:140

Friday Mar 30 #

9 AM

Running 28:58 intensity: (6:04 @1) + (22:54 @2) 6.06 km (4:47 / km) +11m 4:44 / km
ahr:118 max:129

2 PM

Running 27:17 intensity: (7:50 @1) + (17:24 @2) + (1:34 @3) + (29 @4) 4.52 km (6:02 / km) +2m 6:02 / km
ahr:120 max:163

Orienteering 12:49 intensity: (9 @1) + (7 @2) + (10 @3) + (1:03 @4) + (11:20 @5) 4.04 km (3:10 / km) +1m 3:10 / km
ahr:177 max:194

JK sprint - 1st.

Very easy navigation - Just a matter of not switching off and pushing hard. Felt like I didn't have the smoothest start but then got into a good rhythm after a few minutes. A couple of 2-3 second mistakes over the whole course, probably 5-8s total. Running-wise I didn't feel quite top notch but that was probably because there wasn't anything to distract so you always felt like you should be pushing harder..


Running 19:19 intensity: (14 @1) + (17:50 @2) + (1:15 @3) 3.81 km (5:04 / km) +3m 5:03 / km
ahr:125 max:141

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