Training Log Archive: KrisIn the 31 days ending May 31, 2018:
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| 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 | Mo | Tu | We | Th | ||||||||||||||||||||||||||||||||||||||||||
Thursday May 31, 2018 #
Note
Running 1:16:50 19.72 km (3:54 / km) +124m 3:47 / km
ahr:136 max:165
Wednesday May 30, 2018 #
Running 11:00 [1] 2.1 km (5:14 / km) +40m 4:47 / km
Strength and Conditioning 35:00 [1]
Running 1:01:36 [2] 14.73 km (4:11 / km) +39m 4:08 / km
Tuesday May 29, 2018 #
Running 32:29 6.99 km (4:39 / km) +80m 4:24 / km
ahr:110 max:125
Running 30:07 5.12 km (5:53 / km) +22m 5:45 / km
ahr:108 max:131
Running 36:52 8.57 km (4:18 / km)
ahr:147 max:179
2.18, 16, 16, 15
2.15, 14, 16, 16
Stomach started to turn on the last two so happy to keep pace ok.
Running 16:14 3.1 km (5:14 / km) +22m 5:03 / km
ahr:113 max:120
Monday May 28, 2018 #
Running 39:40 8.83 km (4:29 / km) +93m 4:16 / km
ahr:114 max:127
Running 36:26 [2] 7.51 km (4:51 / km) +45m 4:43 / km
Sunday May 27, 2018 #
Running 1:58:44 25.72 km (4:37 / km) +115m 4:31 / km
ahr:115 max:134
Saturday May 26, 2018 #
Running 31:50 6.95 km (4:35 / km) +80m 4:20 / km
ahr:115 max:137
Running 29:45 5.09 km (5:51 / km) +127m 5:12 / km
ahr:113 max:152
Running race 33:26 7.15 km (4:40 / km) +676m 3:10 / km
ahr:168 max:180
Nice little uphill only race organised by the Hawks. Beautiful day and a good wind behind made it good conditions. Enjoyed the uphill only, nice to stop and see the views at the top.
Running 39:19 7.51 km (5:14 / km)
ahr:108 max:130
Friday May 25, 2018 #
Running 1:27:55 18.5 km (4:45 / km) +163m 4:33 / km
ahr:121 max:151
Running 6:41 1.19 km (5:37 / km) +35m 4:54 / km
ahr:120 max:133
Thursday May 24, 2018 #
Running 40:11 8.79 km (4:34 / km) +92m 4:21 / km
ahr:118 max:134
Running 45:04 9.79 km (4:36 / km) +27m 4:32 / km
ahr:116 max:128
Wednesday May 23, 2018 #
Running 11:00 [1] 2.1 km (5:14 / km)
Strength and Conditioning 25:00 [1]
Running 1:26:35 20.16 km (4:18 / km) +41m 4:15 / km
ahr:122 max:132
Tuesday May 22, 2018 #
Running 29:23 [2] 6.61 km (4:27 / km) +72m 4:13 / km
Running 15:16 2.62 km (5:50 / km) +2m 5:48 / km
ahr:111 max:128
Running 36:03 8.76 km (4:07 / km) +2m 4:07 / km
ahr:150 max:180
1km (400 jog), 4 x 400 (1 min), (400 jog), 1km (400 jog), 4 x 400 (1 min), (400 jog), 1km
2.50,
65,64,63,66
2.49,
65,64,63,63
2.49
Bit of a shock to the system, fastest I've run in a while.
Running 18:34 3.9 km (4:45 / km) +22m 4:38 / km
ahr:125 max:134
Monday May 21, 2018 #
Note
http://3drerun.worldofo.com/2d/index.php?idmult%5B...
Running 40:03 [2] 8.82 km (4:32 / km) +92m 4:19 / km
Running 41:53 [2] 9.11 km (4:36 / km) +63m 4:27 / km
Sunday May 20, 2018 #
Running 24:09 4.01 km (6:01 / km) +2m 6:00 / km
ahr:90 max:157
Orienteering 29:38 [4] 6.58 km (4:30 / km) +97m 4:12 / km
Shminty and Nixon gave me a good lead going out on the last leg. I ran pretty well, a couple of small misses but confident I wouldn't get caught despite the huge differences in forking.
Running 11:09 1.85 km (6:01 / km) +13m 5:48 / km
ahr:108 max:121
Saturday May 19, 2018 #
Running 31:06 5.2 km (5:59 / km) +94m 5:29 / km
ahr:120 max:153
Orienteering 1:22:10 14.81 km (5:33 / km) +589m 4:38 / km
ahr:146 max:176
Ok for most of it, apart from one big miss in the Bermuda triangle at 5 (~2 mins) and smaller misses at 10 (~20s), 13 (~15s) and 17 (~45s).
Then my SI card pinged off my finger on the way down to 24 never to be seen again. The string holding it onto my wrist had caught and snapped earlier in the race. I spent about 25 minutes looking for it, first with a hope of carrying on and then just to avoid having to buy a new one, but to no avail.
Looking at the GPS I was pretty level with Peter (who won) when I stopped, but I was also making a mistake. I guess it depends on how big the mistake would have been and how well I ran the last 1.5km on what the result could have been. I guess 2nd or 3rd was most likely but it could have been.
http://3drerun.worldofo.com/2d/index.php?idmult%5B...
Running 11:32 2.18 km (5:18 / km) +1m 5:17 / km
ahr:125 max:146
Friday May 18, 2018 #
Running 44:59 [2] 9.84 km (4:34 / km) +50m 4:27 / km
Running 48:19 10.27 km (4:42 / km) +63m 4:34 / km
ahr:122 max:136
Thursday May 17, 2018 #
Running 29:47 6.22 km (4:47 / km) +69m 4:32 / km
ahr:117 max:131
Running 27:19 5.42 km (5:02 / km) +101m 4:36 / km
ahr:121 max:146
Running 24:04 6.58 km (3:39 / km) +227m 3:07 / km
ahr:164 max:174
Felt pretty knackered before the start but settled into an ok rhythm early on. Felt ok and enjoyed the race in the end.
Running 21:39 3.62 km (5:58 / km) +102m 5:14 / km
ahr:116 max:140
Wednesday May 16, 2018 #
Running 11:00 [1] 2.1 km (5:14 / km) +40m 4:47 / km
Strength and Conditioning 25:00 [1]
Running 1:18:35 18.38 km (4:17 / km) +143m 4:07 / km
ahr:124 max:145
Tuesday May 15, 2018 #
Running 56:12 12.82 km (4:23 / km) +79m 4:15 / km
ahr:121 max:158
Monday May 14, 2018 #
Running 38:43 8.09 km (4:47 / km) +51m 4:39 / km
ahr:117 max:130
Sunday May 13, 2018 #
Running 3:00:00 [2] 27.5 km (6:33 / km) +1700m 5:00 / km
Saturday May 12, 2018 #
Running 20:27 3.91 km (5:14 / km) +62m 4:51 / km
ahr:113 max:134
Running 28:03 3.45 km (8:07 / km) +7m 8:02 / km
ahr:105 max:131
Orienteering 38:54 7.65 km (5:05 / km) +308m 4:14 / km
ahr:172 max:186
The live results were up for the whole week (we noticed for the sprint relay) and they told you an awful amount about the courses. For this race, we knew about 6 of the unforked controls and we also knew there would be a 1.6km unforked leg back to the arena about 2/3rds of the race. It allowed us to plan very similar courses to what we ended up facing, which takes some of the fun out of things but everyone had this at this point.
It was a fast pace at the start, so I tried to settle in and make sure I found my control. I then worked my way through the pack up the hill to the second and was with the leaders through the unforked 3rd. I had to take the lead of my pack to the 4th and we were a bit behind when we came out of the forking, probably just due to a longer forking. In the next section, I stayed behind but in sight of the leaders, just keeping a tab on where I should be going. I once again took control to the 13th, making sure I got my forking and I got to the front here. I stayed right at the front until the anticipated long leg. I was happy with the route chosen by Florian and we were moving well but I still wanted to push a bit harder in case someone had chosen a better route. Halfway through the long leg I took the lead and pushed a bit and leading through the arena passage, which was cool. I was a bit scrappy around the last loop but always saved by the group so only lost place in the train with each mistake. I got back to the front on the way to the last control and put the hammer down to hand over in first. Job done. Probably my best first leg on an international stage but it wasn't exactly super difficult.
Peter got into an all-star pack of SUI, SUI and NOR on the 2nd leg and they pulled out a lead on the chasers. A small miss on the last loop meant that Ralph went out in the bronze medal position, but with the chasers closer than they might have been. A good performance and still in the hunt.
Ralph was caught by FRA, CZE and RUS quite early on. FRA got a bit of a gap for the bronze but Ralph battled with CZE the whole way, dropping RUS. Finished in 5th place for another 'close but no cigar'.
https://www.tulospalvelu.fi/gps/20180512_R_M1/
https://www.o-l.ch/cgi-bin/results?type=rang&year=...
Running 56 0.14 km (6:46 / km) +2m 6:21 / km
ahr:121 max:127
Running 31:14 4.68 km (6:40 / km) +55m 6:18 / km
ahr:114 max:143
Thursday May 10, 2018 #
Running 20:50 [2] 4.0 km (5:12 / km) +111m 4:34 / km
Running 29:37 4.09 km (7:15 / km) +3m 7:13 / km
ahr:113 max:160
Orienteering 15:56 4.16 km (3:50 / km) +133m 3:18 / km
ahr:177 max:187
Charlotte did a great job on first and Peter moved tough nicely on second, sending me out in 3rd at the front of the chase group with SUI and SWE up ahead.
I was not great through the first few controls and this allowed the chasing group to get right on my tail. I hesitated on the long leg and ended up just going with the group. Still not really settled into the race but I started to pull away up the hill. I had another wobble to control 5 but I was good through the tricky section on top of the hill, getting a gap which I held down the hill. I was also catching SWE nicely by this point but I did a lot of faffing on the controls at the bottom and lost any chance of that. Handed over to Alice 15s behind SWE with a 25s gap to the group of NOR, RUS, CZE and AUT.
If I were to characterise my run, I'd say I did a job but it wasn't a good run. It wasn't bad either, just kind of middling. I had the opportunity to catch SWE but couldn't capitalise on that opportunity.
Alice looked to be extending the lead at the start, which meant a very nervous wait, but the chasers eventually caught up with her just before the run through. She gave it everything and we held onto a podium position. We can't really be too disappointed give we were in the fight for so long, but this is another case of almost in the sprint relay, which is a bit frustrating.
A question: Has there ever been a GB sprint relay team line up which has run more than one race together? I can't think of any..
https://www.tulospalvelu.fi/gps/20180510_SR_3/
https://www.o-l.ch/cgi-bin/results?type=rang&year=...
Running 4:44 0.17 km (27:12 / km)
ahr:111 max:127
Running 15:13 [2] 3.17 km (4:48 / km)
Wednesday May 9, 2018 #
Running 40:00 [2] 6.93 km (5:46 / km) +70m 5:30 / km
Tuesday May 8, 2018 #
Orienteering 30:17 4.65 km (6:31 / km) +185m 5:26 / km
ahr:143 max:163
Running 2:00 [1] 0.3 km (6:40 / km)
Running 43:43 8.26 km (5:18 / km) +78m 5:03 / km
ahr:121 max:146
Monday May 7, 2018 #
Running 33:35 6.72 km (5:00 / km) +68m 4:45 / km
ahr:120 max:139
Running 13:46 1.91 km (7:12 / km) +227m 4:31 / km
ahr:128 max:141
Orienteering 26:32 2.42 km (10:57 / km) +158m 8:15 / km
ahr:128 max:149
Running 5:42 [1] 0.94 km (6:04 / km)
ahr:101 max:107
Sunday May 6, 2018 #
Running 35:29 5.22 km (6:48 / km) +11m 6:43 / km
ahr:94 max:166
Orienteering 13:11 3.5 km (3:46 / km) +64m 3:27 / km
ahr:176 max:185
Wholly uneventful after a little wobble on the 2nd control - job done.
https://www.o-l.ch/cgi-bin/results?type=rang&year=...
Running 15:15 2.9 km (5:15 / km) +6m 5:12 / km
ahr:129 max:135
Running 26:01 3.71 km (7:01 / km) +24m 6:48 / km
ahr:119 max:166
Orienteering 15:12 4.17 km (3:39 / km) +44m 3:28 / km
ahr:179 max:190
I'm really happy, but also really relieved to get over the hurdle of nearly being in the medals.
I was really quite hot before the race and put this down to still being a bit overheated since the qualifier (despite sitting in a freezing cold river for a bit after the race). In quarantine, I spent a lot of time putting water on myself to try to get/stay cool. Did the same during the warm-up: run a bit, pour water on self, repeat.
I didn't really settle at the start of the race. I don't know if it was the heat or a different warm-up routine, but I felt rushed and uncomfortable. I kept noticing that my control description holder was a bit loose and shifting around, which bothered me more than it should have. I also ran into a wall whilst reading the map. This feeling continued until the long leg to 7 where I started to settle and get into a rhythm.
I actually got this route-choice to 7 wrong and lost ~10s, but I didn't realise this at the time. This was probably a good thing as I was just starting to feel comfortable. At the first TV split, at control 7, I was ~20s behind Kyburz and in 22nd place. From then on I was quite good, I felt like I could push a bit more and I was on top of the orienteering.
Going through the arena I heard that I was the current leader and I was a bit more hesitant around the last loop as a result of this. I finished in the lead but was quickly pushed down to 2nd and then 3rd. It even looked for a little while like I might be 4th, which was a bit nerve-racking.
It was a good run overall, with some really good bits and some not so good/middling bits. There are definite areas in which I can improve.
https://www.tulospalvelu.fi/gps/20180506_SF_M/
https://www.o-l.ch/cgi-bin/results?type=rang&year=...
Saturday May 5, 2018 #
Running 31:55 [2] 5.33 km (5:59 / km) +80m 5:34 / km
Thursday May 3, 2018 #
Running 41:36 7.23 km (5:45 / km) +110m 5:21 / km
ahr:114 max:136
Running 20:43 4.72 km (4:24 / km) +53m 4:09 / km
ahr:125 max:165
Wednesday May 2, 2018 #
Running 1:18:23 18.35 km (4:16 / km) +128m 4:08 / km
ahr:134 max:145
Strength and Conditioning 20:00 [1]
Tuesday May 1, 2018 #
Running 44:41 10.11 km (4:25 / km) +100m 4:13 / km
ahr:123 max:162
Orienteering 6:14 1.13 km (5:31 / km) +46m 4:35 / km
ahr:151 max:170
Running 24:46 5.02 km (4:56 / km) +89m 4:32 / km
ahr:119 max:138