Training Log Archive: KrisIn the 30 days ending Apr 30, 2015:
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| We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | |||||||||||||||||||||||||||||||||||||||
Thursday Apr 30, 2015 #
Running 41:35 [2] 8.06 km (5:10 / km) +39m 5:02 / km
Running 30:21 [2] 6.36 km (4:46 / km) +48m 4:36 / km
Wednesday Apr 29, 2015 #
Running 1:19:10 [2] 15.19 km (5:13 / km) +272m 4:47 / km
Tuesday Apr 28, 2015 #
Running 38:28 [2] 8.08 km (4:46 / km) +44m 4:38 / km
Running 15:29 2.28 km (6:48 / km) +2m 6:46 / km
ahr:137 max:174
Running 26:30 4.64 km (5:43 / km) +3m 5:42 / km
ahr:150 max:211
Running 32:00 6.5 km (4:55 / km) +3m 4:55 / km
ahr:132 max:165
Monday Apr 27, 2015 #
Running 34:07 6.63 km (5:09 / km) +37m 5:00 / km
ahr:130 max:169
Running 44:58 10.46 km (4:18 / km) +96m 4:07 / km
ahr:139 max:169
Running 12:29 2.5 km (5:00 / km)
ahr:123 max:134
Sunday Apr 26, 2015 #
Orienteering 48:55 [2] 10.2 km (4:48 / km) +63m 4:39 / km
Running 20:38 [2] 3.03 km (6:49 / km) +56m 6:14 / km
Orienteering 7:29 [5] 1.96 km (3:49 / km) +19m 3:38 / km
Running 10:00 [2] 1.75 km (5:43 / km) +6m 5:37 / km
Running 13:26 [2] 2.34 km (5:45 / km) +16m 5:33 / km
Orienteering 12:02 [5] 3.31 km (3:38 / km) +19m 3:32 / km
Running 10:15 [2] 1.76 km (5:48 / km) +11m 5:38 / km
Saturday Apr 25, 2015 #
Running 22:01 [2] 4.61 km (4:47 / km) +39m 4:35 / km
Orienteering 38:40 [2] 8.08 km (4:47 / km) +43m 4:40 / km
Running 24:10 [2] 4.75 km (5:05 / km) +56m 4:48 / km
Orienteering 7:21 [5] 1.99 km (3:42 / km) +4m 3:40 / km
Running 3:32 [2] 0.58 km (6:08 / km) +15m 5:26 / km
Orienteering 6:36 [5] 1.94 km (3:24 / km) +4m 3:22 / km
Running 11:47 [2] 2.13 km (5:32 / km) +16m 5:20 / km
Orienteering 27:13 [2] 5.39 km (5:03 / km) +29m 4:55 / km
Friday Apr 24, 2015 #
Running 1:05:13 12.68 km (5:09 / km) +222m 4:44 / km
ahr:122 max:156
Thursday Apr 23, 2015 #
Running 1:26:01 17.39 km (4:57 / km) +338m 4:31 / km
ahr:129 max:167
Wednesday Apr 22, 2015 #
Running 1:01:50 [2] 12.98 km (4:46 / km) +84m 4:37 / km
Running 33:12 6.84 km (4:51 / km) +52m 4:41 / km
ahr:122 max:137
Tuesday Apr 21, 2015 #
Running 12:01 1.74 km (6:55 / km) +9m 6:45 / km
ahr:116 max:138
Running 47:01 11.33 km (4:09 / km) +4m 4:09 / km
ahr:159 max:183
3 x (1km @ 5km pace (90s), 2km @ 10km pace (3 mins))
(5 mins)
1km @ 3km pace
Plan was to aim for 2.58 for the 5km pace and 3.05 for the 10km pace. In the end I ended up faster. Just behind Jay for the first 2 sets before he dropped out and then hanging on to Franks coattails for the rest. Knackered obviously but pleased with the times and how I kept it all the same pace.
2.53, 6.05
2.55, 6.03
2.54, 6.05
2.50
Running 17:04 3.11 km (5:30 / km) +1m 5:29 / km
ahr:122 max:134
Running 1:56 0.37 km (5:16 / km) +2m 5:08 / km
ahr:133 max:141
Monday Apr 20, 2015 #
Running 1:13:34 [2] 15.87 km (4:38 / km) +41m 4:35 / km
Sunday Apr 19, 2015 #
Running 1:40:30 [2] 22.1 km (4:33 / km)
Saturday Apr 18, 2015 #
Running 1:08:00 15.5 km (4:23 / km)
Thursday Apr 16, 2015 #
Running 1:05:00 [2] 11.95 km (5:26 / km)
Wednesday Apr 15, 2015 #
Running 31:00 [2] 5.5 km (5:38 / km)
Running 21:00 [2] 3.5 km (6:00 / km)
Orienteering 56:30 [3] 7.6 km (7:26 / km)
Running 21:00 [2] 3.5 km (6:00 / km)
Tuesday Apr 14, 2015 #
Running 50:00 [2] 6.5 km (7:42 / km)
Running 33:50 [4] 10.0 km (3:23 / km)
Orienteering 49:00 [3] 7.0 km (7:00 / km)
Monday Apr 13, 2015 #
Orienteering 1:27:00 14.0 km (6:13 / km)
Running 30:00 [2] 6.0 km (5:00 / km)
Sunday Apr 12, 2015 #
Running 18:00 [2] 3.0 km (6:00 / km)
Orienteering 44:00 [5] 9.5 km (4:38 / km)
Running 15:00 [2] 3.0 km (5:00 / km)
Running 45:00 [2] 9.0 km (5:00 / km)
Saturday Apr 11, 2015 #
Running 18:00 [2] 3.5 km (5:09 / km)
Orienteering 35:00 [4] 7.0 km (5:00 / km)
Running 15:00 [2] 2.5 km (6:00 / km)
Friday Apr 10, 2015 #
Orienteering 1:10:00 [2] 10.0 km (7:00 / km)
Running 18:00 [2] 3.0 km (6:00 / km)
Orienteering 40:00 6.0 km (6:40 / km)
Thursday Apr 9, 2015 #
Running 1:08:00 [2] 13.0 km (5:14 / km) +200m 4:51 / km
Wednesday Apr 8, 2015 #
Note
(rest day)
Tuesday Apr 7, 2015 #
Running 1:07:49 [2] 12.49 km (5:26 / km) +213m 5:00 / km
Monday Apr 6, 2015 #
Running 13:27 [2] 1.77 km (7:37 / km) +19m 7:13 / km
Orienteering race 28:30 [5] 6.0 km (4:45 / km) +250m 3:56 / km
Legs felt ok before the off but swamped in the mass start and took a little bit of time to warm into it up the hill. Was behind Kyburz until 5 where he had a less hilly gaffle and got away. Still ahead of the group until 8 where I took a crap line and lost 20 seconds. Tucked in and worked my way through until the spectator where I got into the lead. Vocjech went passed on the hill but I just managed to sneak back ahead into the finish. Kyburz had a 30 second lead. Had lots of fun today and yesterday.
Running 11:20 [2] 1.59 km (7:08 / km) +9m 6:56 / km
Sunday Apr 5, 2015 #
Running 18:00 [2] 2.0 km (9:00 / km) +150m 6:33 / km
Orienteering race 1:35:00 [4] 18.0 km (5:17 / km) +800m 4:19 / km
Unsure how much I was going to do but wanted to give it a crack. Caught sight of Oli at 2 and had a good race with him. Really helped to keep focus the whole way and keep pushing. Some dodgy lines in the woods which cost us a couple of minutes looking at the splits.
Running 8:28 [2] 0.94 km (9:00 / km) +29m 7:48 / km
Saturday Apr 4, 2015 #
Running 20:00 [2]
Orienteering race 40:00 [5] 6.5 km (6:09 / km) +200m 5:20 / km
Never really felt comfortable, rushing a lot of the time and made some stupid mistakes.
Running 9:45 [2] 1.26 km (7:43 / km) +8m 7:29 / km
Friday Apr 3, 2015 #
Running 21:49 [2] 4.12 km (5:18 / km) +21m 5:10 / km
Running 24:14 [2] 3.67 km (6:36 / km) +9m 6:31 / km
Orienteering race 16:25 [5] 4.2 km (3:55 / km)
Ok race, some bigger mistakes which make it one to improve on but results wise pretty satisfied. More left in the tank for sure.
Running 18:06 [2] 2.54 km (7:08 / km) +21m 6:51 / km
Thursday Apr 2, 2015 #
Running 50:29 [2] 10.52 km (4:48 / km) +121m 4:32 / km
Wednesday Apr 1, 2015 #
Note
(rest day)