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Training Log Archive: Kris

In the 31 days ending Aug 31, 2012:

activity # timemileskm+mload
  Running29 21:47:19 135.95 218.8 4020359.0
  Orienteering15 11:53:00 55.78(12:47) 89.77(7:57) 294825 /35c71%355.0
  Total33 33:40:19 191.73 308.57 696825 /35c71%714.0
  [1-5]33 33:38:03

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Friday Aug 31, 2012 #

7 PM

Running 37:16 intensity: (2:57 @1) + (23:51 @2) + (10:28 @3) 5.88 km (6:21 / km) +156m 5:36 / km
ahr:122 max:142

Thursday Aug 30, 2012 #

5 PM

Running 12:00 [2] 1.61 km (7:29 / km) +1m 7:27 / km

Wednesday Aug 29, 2012 #

6 PM

Running 41:24 intensity: (2 @0) + (4:14 @1) + (13:27 @2) + (13:27 @3) + (10:14 @4) 3.75 km (11:03 / km) +64m 10:11 / km
ahr:135 max:162

Orienteering 9:47 intensity: (1 @0) + (10 @1) + (9 @2) + (5:37 @3) + (3:50 @4) 1.44 km (6:48 / km)
ahr:146 max:165

Tuesday Aug 28, 2012 #

3 PM

Running 1:06:45 intensity: (4:45 @1) + (36:13 @2) + (25:19 @3) + (28 @4) 13.36 km (5:00 / km) +134m 4:46 / km
ahr:124 max:151

So I have a commute now..
C • Commute 2

Monday Aug 27, 2012 #

Running 22:00 [2] 4.5 km (4:53 / km)

4 PM

Running 51:31 intensity: (1:44 @1) + (30:18 @2) + (19:29 @3) 10.19 km (5:03 / km) +55m 4:56 / km
ahr:127 max:144

Very much plodding again.

Sunday Aug 26, 2012 #

11 AM

Running 22:59 intensity: (21 @0) + (2:46 @1) + (7:45 @2) + (8:14 @3) + (3:45 @4) + (8 @5) 3.85 km (5:58 / km) +41m 5:40 / km
ahr:129 max:171

Orienteering 43:41 intensity: (30 @1) + (7 @2) + (29 @3) + (26:52 @4) + (15:43 @5) 6.74 km (6:29 / km) +127m 5:55 / km
ahr:166 max:185 spiked:14/18c

KM Stafett in Fredrikstad. 3rd leg for the second team. Went out in 17th, 15/16 mins down on the leaders but 6 down on a big group including lillomarka's third team. Took the first bit steady, too steady probably as it was quite easy. I had Fellbaums euromeeting advice ringing in my head and was stopping whenever I was unsure for a little check, worked really well, felt a bit stop start but was finding the controls. Caught Lillomarka 3 and part of the group at number 12 and went straight through them but then on the 16th control I didn't have a great picture and lost a minute being slightly too low. Then on the 17th I hit the track and ran way too far up it before bannanaing into the control, losing another minuter. Saw the group leaving the control in front of me and hammered it on a different route to try and catch them. Caught the back of the group at the last control but didn't manage to pass Steinar in the sprint so the third team finished one second ahead of us.

Pleased with my run in general but disappointed with the mistakes at the end. 2 mins slower than Speakey and 4 than Havard Lucasen. Beat Magne Daehli on last leg which is not something you get to say every day. Relays are fun, we should do more of them.
C • You have done well my appre... 2

Running 8:25 intensity: (2 @0) + (1:40 @2) + (6:38 @3) + (5 @4) 1.57 km (5:21 / km) +9m 5:12 / km
ahr:133 max:150

Saturday Aug 25, 2012 #

5 PM

Running 1:32:24 intensity: (11 @1) + (9:17 @2) + (1:15:36 @3) + (7:20 @4) 19.64 km (4:42 / km) +202m 4:28 / km
ahr:139 max:155

Friday Aug 24, 2012 #

3 PM

Running 1:15:24 intensity: (5 @0) + (1:19 @1) + (30:59 @2) + (40:38 @3) + (2:23 @4) 14.15 km (5:20 / km) +179m 5:01 / km
ahr:131 max:154

Plodding

Wednesday Aug 22, 2012 #

6 PM

Running 26:17 intensity: (9 @0) + (1:34 @1) + (15:35 @2) + (8:59 @3) 4.23 km (6:13 / km) +85m 5:39 / km
ahr:125 max:149

Run there and a little warm up, legs feeling awful.

Orienteering 38:59 intensity: (18 @1) + (1:26 @2) + (9:18 @3) + (27:00 @4) + (57 @5) 5.75 km (6:47 / km) +209m 5:44 / km
ahr:154 max:171 spiked:11/17c

Club Championships, legs feeling bad, stomach got worse as I went on but enjoyed the course. Made a few mistakes but nothing too major.

Tuesday Aug 21, 2012 #

5 PM

Running 1:09:27 [2] 13.31 km (5:13 / km) +148m 4:56 / km

Run back, not feeling well, maybe a leftover from last week, maybe due to all the chocolate I ate to make the mapping a bit easier. Dead on my feet.

Monday Aug 20, 2012 #

7 PM

Running 39:01 intensity: (9 @0) + (2:07 @1) + (27:13 @2) + (9:32 @3) 6.62 km (5:54 / km) +155m 5:17 / km
ahr:122 max:143

C • flight 3

Sunday Aug 19, 2012 #

Note
(rest day)

Travelling, didn't fancy the sprint as my belly was not in a good way.

Saturday Aug 18, 2012 #

5 PM

Running 47:08 intensity: (35 @1) + (4:45 @2) + (14:03 @3) + (27:45 @4) 3.19 km (14:46 / km) +347m 9:34 / km
ahr:143 max:164

Run up the hill behind the refuge, good adventure.

Friday Aug 17, 2012 #

10 AM

Orienteering 42:15 intensity: (2:56 @1) + (8:09 @2) + (19:59 @3) + (11:11 @4) 5.24 km (8:04 / km) +183m 6:52 / km
ahr:133 max:165

1 PM

Running 3:00 intensity: (8 @1) + (2:15 @2) + (37 @3) 0.34 km (8:54 / km) +34m 5:55 / km
ahr:127 max:139

Orienteering 58:03 intensity: (1 @0) + (16 @1) + (20 @2) + (4:02 @3) + (36:29 @4) + (16:55 @5) 8.52 km (6:49 / km) +413m 5:29 / km
ahr:163 max:175

Thursday Aug 16, 2012 #

10 AM

Orienteering 1:09:07 [3] 8.61 km (8:02 / km) +374m 6:36 / km

Loops on very cool Italian area.
1 PM

Running 11:17 intensity: (1:24 @1) + (2:38 @2) + (4:53 @3) + (2:22 @4) 1.49 km (7:34 / km) +89m 5:50 / km
ahr:134 max:153

Orienteering 43:50 intensity: (45 @1) + (5:15 @2) + (6:15 @3) + (28:50 @4) + (2:45 @5) 5.24 km (8:22 / km) +129m 7:27 / km
ahr:149 max:175

Tuesday Aug 14, 2012 #

11 AM

Orienteering 31:53 intensity: (9:26 @1) + (21:38 @2) + (49 @3) 1.9 km (16:48 / km) +56m 14:38 / km
ahr:112 max:150

Line course

Orienteering 48:27 intensity: (5 @0) + (10:23 @1) + (7:11 @2) + (8:16 @3) + (20:46 @4) + (1:46 @5) 3.82 km (12:40 / km) +73m 11:34 / km
ahr:132 max:175

Palmer Challenges - Pushing hard
3 PM

Running 10:08 intensity: (27 @1) + (7:46 @2) + (1:55 @3) 1.32 km (7:41 / km) +28m 6:57 / km
ahr:124 max:134

Orienteering 26:24 intensity: (30 @1) + (59 @2) + (2:11 @3) + (22:42 @4) + (2 @5) 3.59 km (7:21 / km) +87m 6:33 / km
ahr:155 max:174

Mass start training, tired, didn't finish.

Monday Aug 13, 2012 #

8 AM

Running 29:38 intensity: (41 @0) + (2:32 @1) + (8:54 @2) + (16:00 @3) + (1:31 @4) 5.21 km (5:41 / km) +151m 4:58 / km
ahr:129 max:152

2 PM

Running 36:31 intensity: (21 @1) + (8:09 @2) + (19:19 @3) + (8:42 @4) 4.96 km (7:22 / km) +406m 5:14 / km
ahr:140 max:153

Orienteering 40:56 intensity: (2:18 @2) + (23:15 @3) + (15:23 @4) 5.14 km (7:58 / km) +133m 7:03 / km
ahr:144 max:163

Revisited saturdays area to re run some of the course, much better this time and times were much faster despite me moving slower. Messed up number 2 though which I spiked during the race.

Running 21:04 intensity: (1:03 @1) + (18:01 @2) + (2:00 @3) 3.91 km (5:24 / km)
ahr:122 max:142

Sunday Aug 12, 2012 #

10 AM

Running 17:07 intensity: (3:51 @1) + (8:07 @2) + (5:09 @3) 2.2 km (7:47 / km) +191m 5:25 / km
ahr:126 max:153

Orienteering 1:54:56 intensity: (21 @1) + (3:20 @2) + (19:20 @3) + (1:28:25 @4) + (3:30 @5) 14.44 km (7:58 / km) +749m 6:19 / km
ahr:156 max:172

Long race, was not navigating very well and lost all motivation from number 18 onwards..

Running 2:50 intensity: (38 @1) + (2:12 @2) 0.32 km (8:48 / km)
ahr:111 max:122

Very short warm down.

Saturday Aug 11, 2012 #

11 AM

Running 26:19 intensity: (53 @1) + (14:29 @2) + (10:33 @3) + (24 @4) 2.73 km (9:38 / km) +379m 5:41 / km
ahr:129 max:151

Orienteering 1:01:19 intensity: (1 @0) + (21 @1) + (4 @2) + (8:44 @3) + (42:53 @4) + (9:16 @5) 7.12 km (8:36 / km) +223m 7:27 / km
ahr:160 max:174

So hard, brilliant experience, shocking performance. Got close to a lot of controls without finding them.

Running 36:21 intensity: (3:53 @1) + (27:10 @2) + (5:18 @3) 5.24 km (6:56 / km) +32m 6:44 / km
ahr:123 max:142

Friday Aug 10, 2012 #

10 AM

Running 36:53 intensity: (10:55 @1) + (17:16 @2) + (1:59 @3) + (4:53 @4) + (1:50 @5) 5.79 km (6:22 / km)
ahr:120 max:175

5 PM

Running 30:07 intensity: (5 @0) + (6:24 @1) + (14:17 @2) + (7:39 @3) + (1:42 @4) 4.57 km (6:35 / km) +5m 6:33 / km
ahr:122 max:164

Orienteering 14:26 intensity: (23 @2) + (6 @3) + (34 @4) + (13:23 @5) 4.35 km (3:19 / km) +4m 3:18 / km
ahr:181 max:189

Running 17:47 intensity: (13:56 @2) + (3:51 @3) 2.35 km (7:33 / km)
ahr:125 max:135

Thursday Aug 9, 2012 #

Running 30:00 [3]

8 AM

Orienteering 22:57 intensity: (4:23 @2) + (3:00 @3) + (15:34 @4) 3.13 km (7:20 / km) +131m 6:04 / km
ahr:149 max:166

Tuesday Aug 7, 2012 #

4 PM

Running 15:14 intensity: (5 @0) + (1:11 @1) + (4:51 @2) + (9:07 @3) 2.76 km (5:31 / km) +84m 4:48 / km
ahr:128 max:144

Warm up

Running 39:31 intensity: (19:03 @2) + (8:06 @3) + (6:10 @4) + (6:12 @5) 8.11 km (4:52 / km) +29m 4:47 / km
ahr:142 max:185

1km (2.56), then 2 mins rest, then 5 mins of 15s (15s), then 4 mins rest (back around to the start) then 1km (2.57).

Was pushing hard on the k's and pretty pleased to get both sub 3 as it was a bit up and down and windy. Definitely working harder on the second one though.

Monday Aug 6, 2012 #

2 PM

Running 1:10:18 [2] 13.11 km (5:22 / km) +150m 5:04 / km
ahr:121 max:140

Really quite slow today.

Sunday Aug 5, 2012 #

3 PM

Running 1:32:27 intensity: (9 @0) + (1:53 @1) + (22:10 @2) + (1:03:52 @3) + (4:23 @4) 18.06 km (5:07 / km) +395m 4:37 / km
ahr:136 max:156

Long trying to find a better route than last time. Thought I had succeeded but had a big chunk of marsh in the middle and road at the end. Felt good.

Friday Aug 3, 2012 #

3 PM

Running 1:04:55 intensity: (10 @0) + (2:42 @1) + (27:23 @2) + (34:07 @3) + (33 @4) 12.25 km (5:18 / km) +125m 5:03 / km
ahr:129 max:153

Run back

Thursday Aug 2, 2012 #

5 PM

Running 55:51 intensity: (10 @0) + (44 @1) + (22:55 @2) + (10:24 @3) + (7:45 @4) + (13:53 @5) 12.35 km (4:31 / km) +109m 4:20 / km
ahr:142 max:179

Absolutely tipping it down so instead of planned longish intervals I did a tempo instead. Two laps of Sognsvann lake (6.4km) in 21.35 (Anders Nordberg apparently aimed for sub 20 mins pre woc which is going some). Feeling pretty good.

Wednesday Aug 1, 2012 #

5 PM

Running 36:22 intensity: (2:29 @1) + (13:58 @2) + (15:27 @3) + (4:25 @4) + (3 @5) 4.34 km (8:22 / km) +212m 6:44 / km
ahr:132 max:170

Orienteering 46:00 intensity: (8:43 @1) + (7:51 @2) + (7:20 @3) + (20:23 @4) + (1:43 @5) 4.74 km (9:42 / km) +57m 9:09 / km
ahr:140 max:184

Running 11:38 intensity: (8 @1) + (7:11 @2) + (4:19 @3) 1.52 km (7:38 / km) +25m 7:03 / km
ahr:126 max:143

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