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Training Log Archive: Kris

In the 7 days ending Apr 22:

activity # timemileskm+m
  Running14 9:05:39 71.71(7:37) 115.4(4:44) 590
  Orienteering5 1:58:34 17.87(6:38) 28.76(4:07) 109
  Strength and Conditioning2 53:00
  Total14 11:57:13 89.58 144.16 700

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Sunday Apr 22 #

6 AM

Note

A really cool weekend of sprint orienteering, which has generated some interesting thinking points for me. I didn't have any howlers all weekend and my processes seemed good. I can take lots of confidence. Enjoyed training as a team, really great working together and I'm really looking forward to EOC. Thanks to GG for planning the training.

https://youtu.be/TCP-6_fdXfU
9 AM

Running 16:30 intensity: (15:37 @1) + (53 @2) 2.3 km (7:11 / km) +1m 7:10 / km
ahr:98 max:123

Orienteering 37:39 intensity: (12:06 @1) + (2:01 @2) + (3:34 @3) + (19:51 @4) + (7 @5) 7.35 km (5:07 / km) +1m 5:07 / km
ahr:137 max:175

Selby sprintervals.
Map a bit iffy in places but generally ok. Also plenty of artificial barriers, more than I'd like on a course but made some interesting route choices in places. We ran them all as mass starts - Jonny, Peter, Shminty and I. I was generally good, legs starting to tire but navigating well. Biggest mistakes were on two long route choices - first not considering all the options and then flip-flopping between two options.

Running 15:02 intensity: (8:29 @1) + (6:33 @2) 2.73 km (5:31 / km) +2m 5:30 / km
ahr:114 max:124

12 PM

Running 13:34 intensity: (8:41 @1) + (4:53 @2) 2.69 km (5:02 / km) +11m 4:56 / km
ahr:109 max:125

Orienteering 39:56 intensity: (2:14 @1) + (4:22 @2) + (31:29 @3) + (1:51 @4) 9.88 km (4:03 / km) +83m 3:53 / km
ahr:141 max:159

Malton sprintervals.
No-one running hard on these but lots of barriers meant that you still had to think. Map a bit rubbish in places again but good session to end the weekend on the whole.

Running 1:24 intensity: (51 @1) + (33 @2) 0.31 km (4:33 / km)
ahr:111 max:117

Saturday Apr 21 #

9 AM

Running 29:56 intensity: (22:15 @1) + (6:51 @2) + (50 @3) 5.01 km (5:59 / km) +13m 5:54 / km
ahr:107 max:143

Orienteering 12:59 intensity: (19 @1) + (10 @2) + (7 @3) + (11:29 @4) + (54 @5) 3.5 km (3:43 / km)
ahr:166 max:178

York University junior test race.
One of the best GB sprint courses I have run for a while (17 controls with plenty of change in the challenge). Lost ~10s on number 2 (one of the trickier legs) through a combination of poor route choice and poor execution, but was mainly good apart from that. Legs felt ok after the pacing and happy to know I can still make the JWOC team.

Running 13:10 intensity: (4:39 @1) + (8:31 @2) 2.61 km (5:03 / km) +6m 4:59 / km
ahr:115 max:123

12 PM

Running 17:04 intensity: (9:33 @1) + (7:31 @2) 2.81 km (6:04 / km) +11m 5:57 / km
ahr:111 max:128

Orienteering 8:39 intensity: (40 @1) + (6 @2) + (6 @3) + (5:29 @4) + (2:18 @5) 2.57 km (3:22 / km) +5m 3:20 / km
ahr:164 max:178

Knockout sprint round one - Runners choice.
Picked the same as Spongey and Shminty. Adopted the tactic of running at the front as much as possible, to ensure that I focussed on my own navigation. Our group came out of the forked section with a lead on Peter and Jonny, and soon after Spongey made a move to go to the front. I defended and stayed at the front until the finish.

Running 10:59 intensity: (7:05 @1) + (3:54 @2) 1.83 km (6:00 / km)
ahr:112 max:122

4 PM

Running 17:08 intensity: (14:41 @1) + (2:27 @2) 2.8 km (6:07 / km) +3m 6:05 / km
ahr:103 max:126

Orienteering 9:42 intensity: (35 @1) + (5 @2) + (1:21 @3) + (7:41 @4) 2.72 km (3:34 / km) +10m 3:30 / km
ahr:157 max:170

Knockout sprint semi-final - Runners choice.
The only one to pick my forking this time and came out of the forked section a couple of steps behind Shminty. We then got caught out by a locked gate, which brought everything back together. Shminty and Jonny were caught out by more locked gates which meant that it was Peter, Spongey and myself at the front. I traded the lead with Spongey until the long leg where he took a different route and Peter and I got a gap. Very busy in the city so happy enough to cruise in hoping that Peter wouldn't try to sprint at the end (he didn't).

Orienteering 9:39 intensity: (26 @1) + (4 @2) + (49 @3) + (8:10 @4) + (10 @5) 2.74 km (3:32 / km) +10m 3:28 / km
ahr:161 max:175

Knockout sprint final - Unforked.
In the city centre, at ~5 pm on a Saturday on the warmest day of the year so far. It was rammed and after recent experiences, I was doubly concerned about knocking into people. I let others dictate the pace at the start, just keeping touch. I got into the lead with a route choice just after halfway and had a much better feeling in the quieter (by comparison) part of the city. Peter and Shminty leapfrogged me at the end when the alleyway the control was on didn't exist. Followed in for 3rd, happy to be in touch and not knock anyone over.

Running 13:51 intensity: (4:52 @1) + (8:59 @2) 2.44 km (5:41 / km) +6m 5:37 / km
ahr:116 max:130

Friday Apr 20 #

7 AM

Running 23:33 intensity: (15:42 @1) + (7:51 @2) 4.97 km (4:44 / km) +58m 4:28 / km
ahr:111 max:123

Shakeout..
7 PM

Running 31:36 intensity: (19:49 @1) + (8:45 @2) + (3:02 @3) 5.31 km (5:57 / km) +2m 5:56 / km
ahr:106 max:145

Running 17:34 intensity: (11 @1) + (6 @2) + (14 @3) + (11:57 @4) + (5:06 @5) 5.89 km (2:59 / km)
ahr:171 max:185

Thankfully neither Lachlan nor Logan wanted the 70s which was billed so I led a slightly more comfortable 71s train. Fun but strange pulling out just as the pace started to bite. Halfway in 14.48 and both snuck under 30 so I'm taking that as job done.

Running 9:24 intensity: (8:10 @1) + (1:14 @2) 1.49 km (6:18 / km) +2m 6:15 / km
ahr:107 max:124

Thursday Apr 19 #

7 AM

Running 41:10 intensity: (13:56 @1) + (27:08 @2) + (6 @3) 8.8 km (4:41 / km) +95m 4:26 / km
ahr:116 max:135

5 PM

Running 43:23 intensity: (15:27 @1) + (27:56 @2) 9.58 km (4:32 / km) +68m 4:22 / km
ahr:115 max:132

Hopefully the legs will feel good for pacing tomorrow - 70s laps isn't exactly mega comfortable..

Wednesday Apr 18 #

6 AM

Running 11:00 [1] 2.1 km (5:14 / km) +40m 4:47 / km

Strength and Conditioning 45:00 [1]

Back squat/Hanging row, 4 x 5/10 {60,70,70,70}
Straight leg deadlift/ DB push press, 3 x 5/10 {50,50,50/10,10,10}

Cycling crunches/Russian twist {7}/L + R clams/MB slam {7}/Box jump/L + R SL Box jump, 2 x 20/20/20/10/6/6
5 PM

Running 1:25:56 intensity: (2:54 @1) + (29:06 @2) + (52:55 @3) + (1:01 @4) 22.4 km (3:50 / km) +142m 3:43 / km
ahr:137 max:158

Faster than I'd planned but felt nice and relaxed.

Tuesday Apr 17 #

7 AM

Running 39:49 intensity: (15:51 @1) + (23:58 @2) 8.89 km (4:29 / km) +81m 4:17 / km
ahr:116 max:131

6 PM

Running 52:36 intensity: (20:00 @1) + (28:00 @2) + (3:56 @3) + (40 @4) 11.65 km (4:31 / km) +50m 4:25 / km
ahr:118 max:163

Tired, not in the legs but just generally. Skipped intervals and just did 4 x hill sprints + 2 x flat sprints. Just over two weeks until the Europeans and got a busy weekend planned so no sense in overcooking it now.

Monday Apr 16 #

6 AM

Running 41:00 [2] 8.8 km (4:40 / km)

Down to gym and treadmill.

Strength and Conditioning 8:00 [1]

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