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Training Log Archive: Kris

In the 30 days ending Apr 30, 2014:

activity # timemileskm+mload
  Running33 25:52:22 156.79 252.32 4451349.4
  Orienteering6 3:39:45 27.87(7:53) 44.85(4:54) 1132154.1
  Total34 29:32:07 184.66 297.18 5583503.5
  [1-5]34 29:32:00

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Wednesday Apr 30, 2014 #

5 PM

Running 58:18 intensity: (6 @0) + (1:23 @1) + (30:25 @2) + (22:50 @3) + (3:34 @4) 10.74 km (5:26 / km) +295m 4:46 / km
ahr:133 max:166

Tuesday Apr 29, 2014 #

5 PM

Running 1:00:00 [2] 12.25 km (4:54 / km) +266m 4:25 / km

Monday Apr 28, 2014 #

3 PM

Running 50:00 [2] 10.0 km (5:00 / km) +100m 4:46 / km

Sunday Apr 27, 2014 #

Running 50:00 [2]

Saturday Apr 26, 2014 #

12 PM

Running 43:25 [2] 5.27 km (8:15 / km) +149m 7:13 / km

2 PM

Running 53:50 [2] 7.06 km (7:38 / km) +151m 6:53 / km

Friday Apr 25, 2014 #

5 PM

Running 1:01:00 [2] 12.7 km (4:48 / km) +250m 4:22 / km

Thursday Apr 24, 2014 #

5 PM

Running 1:01:40 [2] 10.46 km (5:54 / km) +268m 5:13 / km

Wednesday Apr 23, 2014 #

4 PM

Running 56:00 [2] 10.0 km (5:36 / km) +150m 5:13 / km

Tuesday Apr 22, 2014 #

4 PM

Running 1:01:03 [2] 11.73 km (5:12 / km) +195m 4:48 / km

Monday Apr 21, 2014 #

10 AM

Running 20:00 [2] 2.5 km (7:59 / km) +20m 7:41 / km

Orienteering race 31:26 [5] 6.7 km (4:42 / km) +141m 4:15 / km

Jonny was a bit down on first but I knew that this could just be a longer gaffle so when Willy pulled us up some places I was ready to go. Interlopers and Swansea Bay were a way out in front. I was set off about a minute down on NOC (Peter) and Oxford Uni (Aiden) with DEE (Dave) and South Yorkshire (Oli) within about 10 seconds. Set off hard and caught sight of the two ahead going into the first control. Was too high up the hill here though and lost 20 seconds, letting Dave and Oli get right up behind me again. Set about catching back up on the legs up the hill and by the top of the hill I was with Peter and just ahead of Aiden. Stuck in behind Peter for the next bit, passing Matt (Swansea Bay) and going down into the spectator I felt confident. Started to push harder on this bit and after the spectator I looked back and had a big gap (shorter gaffle) which I managed to hold to the end. Pleased with second. We would have had to do something special to beat Interlopers today.

Running 8:59 [2] 1.33 km (6:45 / km) +10m 6:30 / km

Sunday Apr 20, 2014 #

1 PM

Running 20:47 [2] 3.27 km (6:21 / km) +87m 5:37 / km

Orienteering race 1:39:03 [4] 18.6 km (5:20 / km) +460m 4:44 / km

JK long, ok run, pretty scrappy at times and legs struggling with the tough terrain. Unfortunately I lost the plot around the quarry, first punching two wrong controls and then not punching a drinks point.
3 PM

Running 7:07 [2] 1.19 km (6:00 / km)

Saturday Apr 19, 2014 #

1 PM

Running 22:42 [2] 3.36 km (6:45 / km) +159m 5:28 / km

Orienteering 35:05 [5] 7.5 km (4:41 / km) +200m 4:08 / km

JK Middle, unsure how I would feel after the sprint yesterday.. Started well, maybe a bit fast though and blew it big time on number 6 overshooting and loosing 2 and a half minutes. Was a bit scrappy and unmotivated through the next bit until I pulled myself together around 13. Better from there but I was in sight of the Haines-Vaher train and was reeled in at number 17. Annoyed by this I pushed the pace into the end, leading the group from here. Not a great run but ok in the circumstances.
2 PM

Running 12:05 [2] 2.04 km (5:55 / km) +23m 5:36 / km

Friday Apr 18, 2014 #

7 AM

Running 1:30:00 [1] 7.06 km (12:44 / km) +54m 12:16 / km

Hanging controls
4 PM

Running 30:00 [1] 3.91 km (7:40 / km) +14m 7:32 / km

Collecting controls

Thursday Apr 17, 2014 #

8 PM

Running 40:00 [2] 7.5 km (5:20 / km) +100m 5:00 / km

Wednesday Apr 16, 2014 #

3 PM

Running 1:04:00 [3] 11.5 km (5:34 / km) +200m 5:07 / km

Tuesday Apr 15, 2014 #

3 PM

Running 1:01:24 [3] 9.39 km (6:32 / km) +211m 5:53 / km

Sunday Apr 13, 2014 #

9 AM

Running 26:47 [2] 4.45 km (6:01 / km) +70m 5:34 / km

Morning jog. Almost turned into a nightmare when I got lost until I bumped into Charlotte and we found our way back.
6 PM

Running 17:10 [2] 1.48 km (11:34 / km)

Orienteering race 14:40 [5] 4.0 km (3:40 / km) +100m 3:16 / km

EOC sprint final

I had a pretty normal run. A couple of avoidable time losses (2x5-8seconds) and I didn't feel fast at any point. Looking back, could I have won a medal with a perfect run? Yes, without a doubt. But that isn't what I am going for. I want to be in the situation where I can go out and have an average run, like today, like yesterday, and have that run win me a medal. I think it is too much pressure to put on yourself to stand on the start line and say ok, today you are going to have a perfect run.. It's not realistic, you can't expect anything other than your average on the start line. Every so often it may happen but that isn't what it is about. I am chuffed that today I went out, had a pretty normal run and I was 6th at the European Championships. Will it happen again at WOC? I don't know, I need to put myself on the startline prepared and relaxed and have a normal run. Then who knows?
C • the attitude 19

Running 10:00 [1]

Saturday Apr 12, 2014 #

10 AM

Running 19:45 intensity: (1 @0) + (18:19 @1) + (1:25 @2) 2.91 km (6:47 / km) +16m 6:36 / km
ahr:101 max:117

Running 14:02 [2] 2.13 km (6:35 / km) +3m 6:33 / km

Orienteering 14:00 [4] 4.0 km (3:30 / km) +120m 3:03 / km

EOC sprint qualifier

Course was as expected really, felt a bit flat but ran well. Only some small mistakes. Easily through to the final. Average race.

Friday Apr 11, 2014 #

10 AM

Orienteering 25:31 [2] 4.05 km (6:18 / km) +111m 5:32 / km

Model

Thursday Apr 10, 2014 #

5 PM

Running 38:14 [3] 7.2 km (5:19 / km) +61m 5:06 / km

Easy with Murray and Doug when I arrived

Wednesday Apr 9, 2014 #

5 PM

Running 56:58 [3] 9.17 km (6:13 / km) +198m 5:37 / km

Tuesday Apr 8, 2014 #

9 AM

Running 11:38 [2] 2.29 km (5:05 / km) +1m 5:04 / km

Running 16:13 [4] 5.1 km (3:11 / km) +1m 3:11 / km

5km, cruising but I don't think I could have gone much faster even if I had been pushing it. Feeling a bit tired, time to rest this week.

Running 12:46 [2] 2.45 km (5:13 / km) +2m 5:12 / km

Sunday Apr 6, 2014 #

2 PM

Running 1:37:45 [2] 15.88 km (6:09 / km) +452m 5:23 / km

Saturday Apr 5, 2014 #

8 AM

Running 19:25 [2] 3.85 km (5:03 / km) +42m 4:47 / km

11 AM

Running 22:48 [2] 4.25 km (5:22 / km) +62m 5:00 / km

Running race 25:50 [5] 8.2 km (3:09 / km) +83m 3:00 / km

Twelve stage road relays.

First leg for Swansea. Almost got mullered at the start but settled in nicely up the first hill. Feeling good. Hit the top of the hill and the pace dropped and I was dropped very quickly. Spent the rest of the race just off the back in a world of pain.

Running 29:41 [2] 4.39 km (6:46 / km) +60m 6:20 / km

Friday Apr 4, 2014 #

7 PM

Running 20:03 [2] 3.82 km (5:15 / km) +38m 5:00 / km

Thursday Apr 3, 2014 #

5 PM

Running 1:02:00 [2] 10.5 km (5:54 / km) +200m 5:23 / km

Wednesday Apr 2, 2014 #

5 PM

Running 1:02:37 [2] 11.53 km (5:26 / km) +222m 4:57 / km

Tuesday Apr 1, 2014 #

6 PM

Running 56:20 intensity: (4:17 @1) + (39:11 @2) + (12:31 @3) + (21 @4) 9.45 km (5:58 / km) +238m 5:18 / km
ahr:128 max:158

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