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Training Log Archive: Kris

In the 7 days ending Aug 12:

activity # timemileskm+mload
  Running7 4:35:48 32.89(8:23) 52.93(5:13) 42438.9
  Orienteering4 2:26:06 13.04(11:12) 20.99(6:58) 51256.8
  Total8 7:01:54 45.93(9:11) 73.92(5:42) 93695.6

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Sunday Aug 12 #

Note
(rest day)

Travel and general post-party feeling sorry for myself...

Saturday Aug 11 #

6 AM

Running 58:02 intensity: (16:06 @1) + (41:13 @2) + (43 @3) 12.8 km (4:32 / km) +77m 4:24 / km
ahr:117 max:138

Friday Aug 10 #

6 AM

Running 1:20:34 intensity: (54:31 @1) + (23:42 @2) + (2:21 @3) 15.27 km (5:17 / km) +145m 5:02 / km
ahr:111 max:140

Thursday Aug 9 #

7 AM

Running 29:36 intensity: (27:32 @1) + (2:04 @2) 5.63 km (5:15 / km) +55m 5:01 / km
ahr:105 max:120

2 PM

Running 21:27 intensity: (14:22 @1) + (5:55 @2) + (1:10 @3) 2.83 km (7:35 / km) +2m 7:34 / km
ahr:106 max:143

Orienteering 35:43 intensity: (9 @1) + (14 @2) + (15 @3) + (23:58 @4) + (11:07 @5) 6.49 km (5:30 / km) +93m 5:08 / km
ahr:171 max:182

WOC Relay, 2nd leg, 6th place.

Bit of a different team order this time, so I think that both Peter and myself were a bit more nervous before starting. I heard that Peter was in around 10th and about a minute down, so I was a bit surprised to see him come through in third to the finish, with just Latvia and Norway ahead. Good job done; my turn now.

I wasn't very good through the first section, which was scrappy flat green. The chasing teams got straight onto my back and I then lost a bit of time getting stuck, so I was on the back foot a bit. I was in the chasing group through the arena and the next few controls saw me gain a bit of confidence back, holding my own in a group with Czech, Switzerland and Finland. On the long leg back to the arena, I got a good line up the hill, with Czech, and then legged it around the top. This turned out to be much faster than going straight through the valley, and I gained a lot of time on those who chose that option - almost catching the lead of Norway. I handed over to Ralph 4s behind Norway, but with plenty of teams chasing behind.

On the last leg, Ralph was caught by a big group of chasers, as first Latvia, and then Norway broke off the front of the race. With 1 km to go, there were 8 teams in the hunt for the medals, and one big hill climb to go. Unfortunately, it was not to be, as Ralph was run out of it up the final climb. 6th place, 37 seconds behind the leaders. 8 teams within 1 minute of the lead. Very stressful watching for all involved. We all ran well, and it is good to be in the mix again, but a bit gutting all the same.

Running 12:40 intensity: (11:29 @1) + (1:11 @2) 1.86 km (6:48 / km) +3m 6:45 / km
ahr:107 max:117

Wednesday Aug 8 #

8 AM

Orienteering 23:01 intensity: (10:36 @1) + (12:25 @2) 2.33 km (9:52 / km) +26m 9:21 / km
ahr:114 max:132

Tuesday Aug 7 #

10 AM

Running 42:47 intensity: (35:11 @1) + (7:36 @2) 8.6 km (4:59 / km) +7m 4:57 / km
ahr:106 max:122

5 PM

Running 15:00 intensity: (1:55 @1) + (9:17 @2) + (3:48 @3) 3.16 km (4:45 / km) +119m 4:00 / km
ahr:127 max:144

Orienteering 40:36 intensity: (3 @1) + (17 @2) + (17:33 @3) + (22:43 @4) 6.38 km (6:22 / km) +237m 5:22 / km
ahr:155 max:172

I ran the WOC middle distance as soon as the main race had finished. Good confidence booster session - running hard but not flat out and, having watched the GPS tracking all day, I had a very good idea about what I to do. A couple of mistakes but good on the whole.

Running 3:01 intensity: (1:11 @1) + (1:50 @2) 0.48 km (6:18 / km) +1m 6:14 / km
ahr:117 max:129

Monday Aug 6 #

3 PM

Orienteering 46:46 intensity: (8:29 @1) + (31:23 @2) + (6:54 @3) 5.78 km (8:05 / km) +156m 7:07 / km
ahr:123 max:142

Easy training next to a camel park.

Running 12:41 intensity: (8:48 @1) + (3:53 @2) 2.3 km (5:31 / km) +17m 5:19 / km
ahr:111 max:125

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