Training Log Archive: KrisIn the 30 days ending Apr 30, 2017:
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| Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||||||||||||||||||||||||
Sunday Apr 30, 2017 #
Running 2:01:50 27.46 km (4:26 / km) +274m 4:14 / km
ahr:122 max:139
Saturday Apr 29, 2017 #
Running 34:28 6.21 km (5:33 / km) +192m 4:49 / km
ahr:117 max:153
Orienteering 15:40 3.07 km (5:06 / km) +48m 4:44 / km
ahr:126 max:145
Running 6:44 1.15 km (5:50 / km) +36m 5:03 / km
ahr:108 max:121
Orienteering 4:27 0.79 km (5:40 / km) +13m 5:14 / km
ahr:120 max:131
Running 35:40 7.26 km (4:55 / km) +67m 4:42 / km
ahr:109 max:118
Friday Apr 28, 2017 #
Running 32:20 6.25 km (5:10 / km) +67m 4:55 / km
ahr:103 max:121
Running 25:23 4.28 km (5:56 / km) +2m 5:55 / km
ahr:102 max:137
Running race 29:16 10.0 km (2:56 / km)
ahr:171 max:188
This was a Highgate tester, how could I cope with 25 laps? The plan was set in stone beforehand: stick with the pacemaker (2.59s) until 5km and then try to push on in the second 5km. I hoped I could run around 14.30 for this second 5km to prove to myself that I had a shot at sub 29 at Highgate in 3 weeks time.
I took my time at the start but after a couple of k I moved up to second behind the pacemaker. We were hitting the splits pretty well and I was feeling pretty good (although there was a bit of a wind on the back straight which made it feel more surgey than I would have liked).
Just before the 5km mark I moved passed the pacer and started to pick up the pace. I told myself to focus on getting to 8km as 6-8km was going to be the toughest bit mentally. Once I got to 8km I knew I would be hurting but 5 laps is manageable in the mind. It really started to hurt with about a mile to go but I just took it a lap at a time from there.
Really happy with the race, it went about as well as I could have hoped.. The second 5km was tough work and very much a solo effort so I'm pleased with the amount I managed to pick it up..
3.02, 2.57, 2.58, 3.00, 2.59, 2.54, 2.53, 2.52, 2.51, 2.50
14.56, 14.20
Running 14:17 2.47 km (5:47 / km)
ahr:107 max:115
Thursday Apr 27, 2017 #
Running 44:31 9.48 km (4:42 / km) +89m 4:29 / km
ahr:116 max:132
Running 27:19 5.34 km (5:07 / km) +92m 4:42 / km
ahr:106 max:120
Wednesday Apr 26, 2017 #
Running 55:49 11.63 km (4:48 / km) +79m 4:38 / km
ahr:112 max:129
Running 1:16:52 15.41 km (4:59 / km) +37m 4:56 / km
ahr:110 max:121
Tuesday Apr 25, 2017 #
Running 36:02 7.14 km (5:03 / km) +69m 4:49 / km
ahr:115 max:148
Running 25:48 6.33 km (4:04 / km) +3m 4:04 / km
ahr:149 max:182
8 x 600 (90s) - progressing through the session
1.49,50,48,45,43,40,36,33.
Running 21:36 4.23 km (5:07 / km) +20m 4:59 / km
ahr:120 max:134
Monday Apr 24, 2017 #
Running 41:40 8.82 km (4:43 / km) +92m 4:29 / km
ahr:110 max:126
Sunday Apr 23, 2017 #
Running 43:23 [2] 8.81 km (4:55 / km) +91m 4:41 / km
Running 8:05 1.89 km (4:17 / km)
ahr:136 max:161
Running 26:39 5.66 km (4:42 / km) +4m 4:42 / km
ahr:129 max:171
1k - 2.58
4 x 200 (90s) - 31,31,30,31
Orienteering 18:42 4.74 km (3:57 / km) +3m 3:56 / km
ahr:146 max:157
Running 16:56 3.61 km (4:42 / km) +5m 4:40 / km
ahr:118 max:134
Orienteering 6:09 1.24 km (4:58 / km) +4m 4:54 / km
ahr:135 max:144
Orienteering 7:24 1.43 km (5:11 / km) +5m 5:05 / km
ahr:130 max:144
Saturday Apr 22, 2017 #
Running 1:44:10 22.49 km (4:38 / km) +136m 4:30 / km
ahr:121 max:164
Friday Apr 21, 2017 #
Running 1:20:21 14.92 km (5:23 / km) +147m 5:08 / km
ahr:110 max:138
Running 6:34 1.05 km (6:15 / km) +22m 5:40 / km
ahr:110 max:124
Thursday Apr 20, 2017 #
Running 31:40 6.64 km (4:46 / km) +81m 4:30 / km
ahr:119 max:163
Running 24:58 4.62 km (5:24 / km) +62m 5:04 / km
ahr:114 max:171
Running 25:57 7.36 km (3:32 / km) +3m 3:31 / km
ahr:140 max:174
Legs still a bit tired and track just as windy as always but got through it.
8.41,
2.54,55,55,54
Running 20:28 3.7 km (5:32 / km) +33m 5:18 / km
ahr:109 max:123
Wednesday Apr 19, 2017 #
Running 44:58 [2] 8.79 km (5:07 / km) +90m 4:52 / km
Running 1:11:39 [2] 14.05 km (5:06 / km) +225m 4:43 / km
Tuesday Apr 18, 2017 #
Running 1:01:50 11.99 km (5:09 / km) +27m 5:06 / km
ahr:105 max:150
Monday Apr 17, 2017 #
Running 24:18 3.68 km (6:36 / km) +63m 6:05 / km
ahr:128 max:160
Orienteering 28:51 6.83 km (4:14 / km) +211m 3:40 / km
ahr:145 max:170
Perfectly set up by Shminty and GG.
Running 11:01 1.71 km (6:27 / km) +60m 5:29 / km
ahr:110 max:122
Sunday Apr 16, 2017 #
Running 20:44 [1] 3.8 km (5:28 / km) +34m 5:14 / km
ahr:97 max:109
Running 24:54 3.64 km (6:51 / km) +62m 6:19 / km
ahr:120 max:172
Orienteering 1:32:18 20.69 km (4:28 / km) +264m 4:12 / km
ahr:155 max:174
Race defined a bit by me being an idiot right at the start. I picked up the wrong descriptions in the start lane without realising. I passed through a control about 50m before number 1 and noticed that it was the right code. Bit strange but I carried onto number 2 which I spiked, but was again a bit weird. I checked the code as I was leaving and it was wrong - damn. It took me a little while to work out what I had done and then I had to head back to the correct number 1. As I was leaving number 1 I saw GG had caught me three minutes already. I got away from him at number 7 where we took different routes but I was running scared as I assumed I had been an idiot again and he had dropped me. He re caught me at number 14. From there to the spectator we ran together and alternated the lead a bit. After the spectator run through we caught Peter and whilst my legs were still good, my concentration was gone. Rather than waste energy pushing the pace only to get caught with crap navigation I sat in for a while and pushed on right at the end.
Satisfied with today and yesterday considering I didn't really mind how they went - I suppose it is good to run without pressure.
Running 10:45 [1] 1.59 km (6:46 / km) +14m 6:30 / km
ahr:98 max:113
Saturday Apr 15, 2017 #
Running 40:10 [2] 7.9 km (5:05 / km) +24m 5:00 / km
Running 32:55 5.44 km (6:03 / km) +41m 5:50 / km
ahr:119 max:158
Orienteering 30:40 7.19 km (4:16 / km) +103m 3:59 / km
ahr:166 max:176
Pretty good on the whole apart from number 6 where I lost around a minute. Annoyingly this was in the area where there was a map correction in the start lane (which I didn't remember at the time) and partly explains why I faffed for so long.
Running 21:22 3.45 km (6:11 / km) +12m 6:05 / km
ahr:109 max:124
Friday Apr 14, 2017 #
Running 33:52 5.99 km (5:40 / km) +5m 5:38 / km
ahr:127 max:163
Orienteering 13:43 4.22 km (3:15 / km) +5m 3:14 / km
ahr:171 max:183
Happy with a good job done. It was an OK course on an uninspiring area but the frustrating thing was that you could see a fair amount whilst warning up around the ring road so when it came to racing this took away from the challenge a bit. Having planned the JK sprint before I'm sure the organisers would have been frustrated about this too but it is difficult if that is the only way it can happen..
My orienteering was good, one 5s route choice error and a couple of hesitations and I was happy with how I attacked the running.
Running 20:10 3.48 km (5:48 / km) +4m 5:46 / km
ahr:105 max:116
Thursday Apr 13, 2017 #
Running 35:29 [2] 6.95 km (5:07 / km) +77m 4:50 / km
Wednesday Apr 12, 2017 #
Running 43:34 8.81 km (4:57 / km) +91m 4:42 / km
ahr:127 max:159
Running 48:21 9.94 km (4:52 / km) +40m 4:46 / km
ahr:119 max:157
Tuesday Apr 11, 2017 #
Running 35:03 6.32 km (5:33 / km) +59m 5:18 / km
ahr:119 max:163
Running 26:44 5.99 km (4:28 / km) +3m 4:27 / km
ahr:142 max:175
Big recovery for a higher effort tonight. The wind was at a similar level to last week (grim) which made pacing a bit interesting but at least it was 2 headwinds Vs 3 tailwinds for each rep.
2.49,47,47,48,48
Running 26:49 4.99 km (5:22 / km) +35m 5:11 / km
ahr:114 max:134
Monday Apr 10, 2017 #
Note
(rest day)
Sunday Apr 9, 2017 #
Running 14:30 2.96 km (4:54 / km) +16m 4:47 / km
ahr:105 max:157
Orienteering 7:44 2.1 km (3:41 / km) +14m 3:34 / km
ahr:149 max:162
Orienteering 11:43 3.08 km (3:48 / km) +11m 3:44 / km
ahr:156 max:171
Running 4:14 [1] 0.79 km (5:24 / km)
ahr:103 max:111
Orienteering 7:26 2.16 km (3:26 / km) +17m 3:19 / km
ahr:156 max:167
Running 17:20 3.33 km (5:12 / km) +16m 5:05 / km
ahr:105 max:117
Running 40:58 8.8 km (4:39 / km) +91m 4:26 / km
ahr:113 max:132
Saturday Apr 8, 2017 #
Running 25:50 5.11 km (5:03 / km) +37m 4:53 / km
ahr:120 max:157
Running 30:29 5.84 km (5:13 / km) +70m 4:55 / km
ahr:111 max:147
Running race 25:59 8.59 km (3:02 / km) +101m 2:51 / km
ahr:176 max:183
Team was flying and I went out with a big lead so I knew that a couple more strong legs would give us the win. Tried not to overdo it on the first hill but I think I might have done this anyway. I felt pretty comfortable at the top but struggled on the out and back - which was much more undulating than I remember. Tough work. Still I'm happy with the leg time and 4th fastest long leg. Team won by a mile - this was the year..
Running 27:33 5.07 km (5:26 / km) +63m 5:07 / km
ahr:110 max:126
Running 3:46 [1] 0.66 km (5:41 / km)
Friday Apr 7, 2017 #
Running 1:05:13 12.86 km (5:04 / km) +235m 4:39 / km
ahr:119 max:155
Thursday Apr 6, 2017 #
Running 41:53 8.77 km (4:47 / km) +90m 4:33 / km
ahr:124 max:164
Running 51:19 11.58 km (4:26 / km) +78m 4:17 / km
ahr:122 max:161
Wednesday Apr 5, 2017 #
Running 1:26:36 18.05 km (4:48 / km) +49m 4:44 / km
ahr:111 max:158
Tuesday Apr 4, 2017 #
Running 36:51 [2] 6.75 km (5:28 / km) +66m 5:12 / km
Running 24:03 5.16 km (4:40 / km) +2m 4:39 / km
I think tonight was the windiest the track has been whilst I've been here. Certainly the windiest when we've not cut to 300s. It was a bigger effort than normal because of this and when my hamstring started to tighten up on the 400's I decided to cut my losses and not push it. I need to bring the mileage down over the next 10 days to freshen up anyway and I didn't want to empty the tank today.
4.43, 2.17, 2.16, 65, 65, 66
Running 15:29 [3] 2.99 km (5:10 / km) +48m 4:47 / km
Monday Apr 3, 2017 #
Running 44:15 8.86 km (5:00 / km) +98m 4:44 / km
ahr:108 max:120
Running 33:19 6.7 km (4:58 / km) +111m 4:35 / km
ahr:105 max:120
Sunday Apr 2, 2017 #
Running 1:27:30 20.09 km (4:21 / km) +116m 4:14 / km
ahr:127 max:164
Saturday Apr 1, 2017 #
Running 2:32:51 23.51 km (6:30 / km) +1199m 5:11 / km
ahr:127 max:160