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Training Log Archive: Kris

In the 28 days ending Feb 28, 2009:

activity	#	time	miles		km		+m	load
Running	16	13:27:00	66.3	(12:10)	106.7	(7:34)	800	364.7
Orienteering	10	10:00:00	62.45	(9:36)	100.5	(5:58)	1120	307.0
Strength and Conditioning	7	2:40:00	0.62		1.0			56.0
Total	22	26:07:00	129.37		208.2		1920	727.7

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Saturday Feb 28, 2009 #

Running warm up/down 25:00 [2] 2.0 km (12:30 / km)

Slow warm up

Orienteering race 1:00:00 [5] 12.0 km (5:00 / km)

BOC in the new forest

Good run, lost less than 2 mins and only one slip over 30secs, so technically good. Legs a bit dead now though. Will post better analysis if i find the map.

57.40 11.3 5.1 min/km

C • nice one! you have a great ... 3

C • Route 2

Thursday Feb 26, 2009 #

Strength and Conditioning 30:00 [3]

Harriers circuit, 2 x 40secs on

Running intervals 45:00 [5] 3.5 km (12:51 / km)

Up downs on the indoor track, 15 of them, 3 x 5, hardest session I've ever done inside. It was just a session that needed to be mashed out, just done. Feel good for doing it now though. My legs don't.

Wednesday Feb 25, 2009 #

Orienteering tempo 35:00 [3] 7.0 km (5:00 / km)

Street o in killay. Answering questions but still took it quite seriously. Attacked the start, eased off a bit in the middle without meaning to and then went for it so hard at the end. Reasonably clean considering it was town plans not maps.

Strength and Conditioning 10:00 [2]

Some stuff because I felt lazy

Tuesday Feb 24, 2009 #

Running intervals 1:10:00 [4] 7.0 km (10:00 / km)

Long warm up then 3 x 4 min runs, 45secs at 1500 pace (I don't know either, quite fast) then 15secs even faster 4 times. Felt really hard. Long cool down aswell.

Sunday Feb 22, 2009 #

Running warm up/down 25:00 [2] 2.0 km (12:30 / km)

Long warm up and then..

Orienteering race 1:10:00 [4] 14.0 km (5:00 / km) +250m 4:35 / km

Burnham beeches - Bit disappointed. Could have gone a few minutes faster. Really attacked the start of the course and then faded in the middle and started making mistakes when I caught James as I felt I had to do things differently. Didn't like running with him, made me feel uncomfortable (thats not meant to be nasty to you sorry james, just made me go a bit quicker than I wanted to to try and get away and back on me own). Then messed up at the end when I should have been home and dry. (probably because I thought I was home and dry come to think of it.

C • The map and wordy analysis 2

Saturday Feb 21, 2009 #

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)

For prologue and sprint

Orienteering race 40:00 [5] 8.0 km (5:00 / km) +300m 4:13 / km

JOK chasing sprint...

Prologue - Meh, two mistakes about a minute and a half of them.

Chase - Mistake at number two left me chasing Poo boys group and tailed off once I wasn't gunna catch them.

Friday Feb 20, 2009 #

Strength and Conditioning 15:00 [3]

Did the exercises that kim said weeks ago.

Also alot of football

Thursday Feb 19, 2009 #

Strength and Conditioning 30:00 [3]

Harriers Circuit

Running intervals 30:00 [3] 1.5 km (20:00 / km)

4 up downs and then some faster stuff.

Wednesday Feb 18, 2009 #

Running intervals 42:00 [4] 8.0 km (5:15 / km) +200m 4:40 / km

Did 10 mins warm up then 22 x 30secs on 30secs off, tried to get a little bit into the rough stuff for some tit. Then did 10 mins cool down.

Jase said this would get hard round about the 18 mark but it started getting solid at 12-14 and then got easier and I reckon could have done a couple more.

On other news my calf is uncomfortably tight and am stretching and inordinate amount. Feels ok running but afterwards its a bit tender. Not too much mind.

Tuesday Feb 17, 2009 #

Orienteering 2:00:00 [4] 18.0 km (6:40 / km)

Welsh squad at cannop ponds. Did things at a higher tempo today and ended up going to some controls a couple of times. Did a control pick, a couple of compass legs, a windows course and about half of a trains course on me own in the morning and then PEG RELAY in the afternoon. Pretty fun.

Sunday Feb 15, 2009 #

Running warm up/down 40:00 [3] 5.0 km (8:00 / km)

Bit of getting lost in the warm up and a cool down with sponge.

Orienteering intervals 40:00 [3] 4.0 km (10:00 / km)

Did course taking alternate controls really fast. Was good on the fast controls, lost maybe 30secs over the 6 of them but messed up loads going slowly because of not concentrating.

Saturday Feb 14, 2009 #

Running 40:00 [4] 6.5 km (6:09 / km)

Warm ups during day and the timetrial race. Felt Ok on the first lap but the terrain sapped quite alot out of me and I was going backwards after that. As jase said I obviously need more tit. Just took it easy and jogged the last lap after I'd been passed by the other guys.

Orienteering 1:00:00 [3] 9.0 km (6:40 / km)

Slope O - Bit on the top was really good but just couldn't move the slope was so steep, ended up going really slowly and it took a bit of the fun out of it.

Sprint O - Quite clean, messed a little bit but not excessive. Decided I'd 'help' ralph by choosing the same butterflys as he was going to do.

C • Help 1

Thursday Feb 12, 2009 #

Running 40:00 [4] 2.0 km (20:00 / km)

Warm up and some speed work, Played with the harness too :)

Strength and Conditioning 20:00 [3]

Harriers circuit

Wednesday Feb 11, 2009 #

Orienteering 45:00 [3] 6.0 km (7:30 / km)

Night event 3.6km in vaguely 33. Only one mistake and one route choice which was a total punt but apart from that was good.

Tuesday Feb 10, 2009 #

Running warm up/down 45:00 [3] 5.0 km (9:00 / km)

Run down and a long wait and some harriers warming up.

Running intervals 45:00 [4] 5.0 km (9:00 / km)

3 x (100 walk, 100 jog, 100 faster, 100 faster again x 4)

Felt quite hard. Was really going for it on the last bits.

Sunday Feb 8, 2009 #

Running long 1:10:00 [3] 12.0 km (5:50 / km) +400m 5:00 / km

Long run with Matt. All this cycling he's been up to has made him a bit sluggish but we went up quite a few big hills, and alot in sand.

Got back in time to watch wales cruise through scotland in teh ruggers. :P Whats up with Stephen Joneses kicking though? Missed like 10 points.

Saturday Feb 7, 2009 #

Orienteering 1:20:00 [3] 13.5 km (5:56 / km) +420m 5:08 / km
ahr:167 max:180

Did the M21 course from welsh champs last year. Was going quite well, except for the fact that it was blowing a gale, I was shin deep in snow at parts and halfway through it started hailing. Less than perfect running weather. Also a bit harder without flags.

Splits and fastest on the day.
Me Fastest
1 - 57 1 13 (Matt Franklin)
2 - 6 05 6 01 (Tim Britton)
3 - 2 19 1 52 (John Hartley)
4 - 3 04 2 51 (Mark Saunders)
5 - 9 43 7 47 (Richard Barrett)
6 - 2 26 1 40 (Clive Hallett)
7 - 1 40 No split for some reason
8 - 4 19 4 11 (Mark Saunders) (For both which is embarrassing)
9 - 1 38 1 31 (Tim Britton)
10 - 2 37 2 14 (Tim Britton)
11 - 2 19 1 53 (Richard Barrett)
12 - 4 24 3 50 (Tim Britton)
13 - 1 26 1 11 (Richard Barrett)
14 - 3 18 2 54 (Tim Britton)
15 - 3 40 3 31 (Tim Britton)
16 - 3 58 3 20 (Tim Britton)
17 - 1 42 1 28 (Tim Britton) (Obviously on a bit of a mad one)
18 - 3 48 2 30 (John Hartley)
19 - 1 49 1 48 (Tim Britton)
20 - 2 04 1 53 (John Hartley)
21 - 45 35 (Tim Britton)

Times on the Day a bit faster but then I didn't have flags and had alot more snow than them so not a bad run. Pretty pleased.

C • Routegadget 9

Thursday Feb 5, 2009 #

Running 1:00:00 [3] 5.0 km (12:00 / km)

Run down and then all the stuff in Harriers. Did 4 x accelerationy thingy majigys at the end aswell.

Strength and Conditioning 40:00 [4] 1.0 km (40:00 / km)

Harriers circuit. So much sweatier today, someone had the heat on so much.

Wednesday Feb 4, 2009 #

Running long 40:00 [3] 7.0 km (5:43 / km) +100m 5:20 / km

Run down and back from Street O

Orienteering 50:00 [3] 9.0 km (5:33 / km) +150m 5:08 / km

Street O on town plan. Really quite fun with all the little back alleys. Was 7 minutes over on the score but got them all which gives me a bit of pride. Could have pushed alot harder but didn't really wanna so just kept it steady. Fun.

Tuesday Feb 3, 2009 #

Running warm up/down 1:00:00 [2] 9.0 km (6:40 / km) +100m 6:19 / km

Harriers cancelled but went down to the track on me own anyways. Slow running down and back, foot felt sore for the first bit but then retied my laces and all was well. So nice running in the snow.

Running intervals 20:00 [4] 3.2 km (6:15 / km)

8 x 400 on the track, all by myself. This was definatly one for the mind as the track was dead slippy and windy and had no one to push me whatsoever. Track covered in about an inch of snow and was completely untouched, so cool. Felt ok after a full warm up but still dont think I've gotten top gear back since my cold. Times: 72, 71, 70, 71, 73, 72, 71, 76

Monday Feb 2, 2009 #

Strength and Conditioning 15:00 [1]

Went through the ones that kim said. Not all to sure if I did them right.

Sunday Feb 1, 2009 #

Running long 1:30:00 [4] 20.0 km (4:30 / km)

The bisham bash. Me Hollie and Golden. Was steady pace as we did the first 6 together but got faster on the last few when me and Golden were together. Feeling pretty strong but not best. Stomach better though.

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