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Training Log Archive: Kris

In the 1 days ending Aug 5:

activity # timemileskm+mload
  Running2 1:14:28 7.49(9:56) 12.06(6:10) 549.9
  Orienteering1 14:15 2.8(5:06) 4.5(3:10) 3013.5
  Total2 1:28:43 10.29(8:37) 16.56(5:21) 8423.5

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Su

Sunday Aug 5 #

9 AM

Running 21:33 [1] 3.53 km (6:06 / km) +26m 5:53 / km
ahr:98 max:111

Nice morning shake out with the guys. Didn't plan to, but revisited the dead end of doom and the kitchen corridor. I didn't get to sleep until late last night (not that I would have got to sleep earlier had I run well!) but by the time I got to sleep I'd got my head around my sprint performance. I don't think the corridor was good, but I lacked confidence and overreached. I would rather focus on the things I could have done better than focus on the map.
4 PM

Running 29:28 intensity: (13:35 @1) + (12:14 @2) + (3:39 @3) 4.66 km (6:20 / km) +2m 6:19 / km
ahr:112 max:145

Running 3:45 intensity: (2:12 @1) + (1:33 @2) 0.42 km (8:51 / km)
ahr:110 max:130

Running 19:42 intensity: (15:55 @1) + (3:47 @2) 3.45 km (5:42 / km) +25m 5:30 / km
ahr:111 max:125

After the race, we ran back to the hotel as a team and then had ice cream - what a great bunch of people.

Orienteering 14:15 [5] 4.5 km (3:10 / km) +30m 3:04 / km

WOC mixed sprint relay, 7th.

Charlotte set me out in about the position I expected, ~45s behind the lead of Sweden. I didn't expect there to be so many teams close behind Tove though. Normally a gap forms, but there were teams strung out for the whole of the 45s.

My focus was on not overreaching - just do the process and whatever happens will be enough. I talked to myself a lot more than usual in my warm up, reassuring myself.

I focused on picking good routes and catching people as and when I could. I didn't rush and yet I was getting a load of positive feedback each time I'd gain a position. I caught teams steadily throughout the race, getting on the back of Sweden on the last few controls but never quite close enough to pass. It didn't feel special so it's a bit surprising that I was the fastest man by 30s today.

Sweden got away on the 3rd leg but a group containing 2nd-6th formed and Peter stuck in well. Unfortunately, that group did not include Denmark and Maja ran her usual stormer on last leg to take them up into the 3rd place. Megan race a good race apart from a mistake at the end and was in sight of the medals for a lot of the race. Without the mistake, it would have been closer with the teams in 5th and 6th but those teams were slightly ahead so I think we might have ended up 7th regardless. It was a very close relay in the end, and whilst I felt like there was quite a lot of route choice, I think most of the choices were pretty even. There were no 'bad' routes on a lot of the legs and the race stayed together more as a result - that's my theory anyway. Once again, it was exciting to be fighting in the medal positions for a lot of the race and the other guys in the team (and those who didn't quite make the team) were awesome throughout.

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