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Training Log Archive: Kris

In the 7 days ending May 13:

activity # timemileskm+mload
  Running11 7:49:50 47.34(9:55) 76.19(6:10) 238286.1
  Orienteering4 1:51:39 11.73(9:31) 18.88(5:55) 78459.8
  Total11 9:41:29 59.07(9:51) 95.07(6:07) 3166145.9

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Sunday May 13 #

10 AM

Running 3:00:00 [2] 27.5 km (6:33 / km) +1700m 5:00 / km

Awesome long run, in a bit of a rush to get back in the end though..

Saturday May 12 #

8 AM

Running 20:27 intensity: (9:49 @1) + (10:38 @2) 3.91 km (5:14 / km) +62m 4:51 / km
ahr:113 max:134

Feeling much better this evening. Lemon, ginger and hot water - magic!
3 PM

Running 28:03 intensity: (20:08 @1) + (7:55 @2) 3.45 km (8:07 / km) +7m 8:02 / km
ahr:105 max:131

One of the smaller warm up areas.

Orienteering 38:54 intensity: (38 @1) + (6 @2) + (10 @3) + (18:53 @4) + (19:07 @5) 7.65 km (5:05 / km) +308m 4:14 / km
ahr:172 max:186

EOC relay - first leg.

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 intensity: (7 @1) + (49 @2) 0.14 km (6:46 / km) +2m 6:21 / km
ahr:121 max:127

Running 31:14 intensity: (15:59 @1) + (14:21 @2) + (54 @3) 4.68 km (6:40 / km) +55m 6:18 / km
ahr:114 max:143

Thursday May 10 #

9 AM

Running 20:50 [2] 4.0 km (5:12 / km) +111m 4:34 / km

Been feeling a bit run down all week and woke up today with a blocked nose and sore throat - bugger.
4 PM

Running 29:37 intensity: (16:08 @1) + (11:26 @2) + (1:22 @3) + (41 @4) 4.09 km (7:15 / km) +3m 7:13 / km
ahr:113 max:160

Orienteering 15:56 intensity: (6 @1) + (13 @2) + (12 @3) + (1:43 @4) + (13:42 @5) 4.16 km (3:50 / km) +133m 3:18 / km
ahr:177 max:187

Cold feeling better but also nicely dosed up beforehand.
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 intensity: (3:13 @1) + (1:31 @2) 0.17 km (27:12 / km)
ahr:111 max:127

7 PM

Running 15:13 [2] 3.17 km (4:48 / km)

Wednesday May 9 #

6 PM

Running 40:00 [2] 6.93 km (5:46 / km) +70m 5:30 / km

Easy run after another day of doing very little.

Tuesday May 8 #

10 AM

Orienteering 30:17 intensity: (2:59 @1) + (3:50 @2) + (17:08 @3) + (6:20 @4) 4.65 km (6:31 / km) +185m 5:26 / km
ahr:143 max:163

Model area with Peter - so gorgeous.

Running 2:00 [1] 0.3 km (6:40 / km)

5 PM

Running 43:43 intensity: (11:37 @1) + (29:02 @2) + (3:04 @3) 8.26 km (5:18 / km) +78m 5:03 / km
ahr:121 max:146

Nice easy run with the boys.

Monday May 7 #

10 AM

Running 33:35 intensity: (8:58 @1) + (21:38 @2) + (2:59 @3) 6.72 km (5:00 / km) +68m 4:45 / km
ahr:120 max:139

Feeling really knackered after not much sleep but nice to get out with Will and Peter.
5 PM

Running 13:46 intensity: (34 @1) + (9:08 @2) + (4:04 @3) 1.91 km (7:12 / km) +227m 4:31 / km
ahr:128 max:141

Orienteering 26:32 intensity: (2:49 @1) + (13:37 @2) + (10:06 @3) 2.42 km (10:57 / km) +158m 8:15 / km
ahr:128 max:149

Out in the forest next to the accommodation. Mostly good apart from the very very steep but near the end which I basically walked.

Running 5:42 [1] 0.94 km (6:04 / km)
ahr:101 max:107

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