Training Log Archive: KrisIn the 7 days ending Apr 16, 2017:
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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)