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Training Log Archive: Kris

In the 31 days ending Mar 31, 2012:

activity # timemileskm+mload
  Running19 12:48:57 55.3 88.99 1563235.7
  Orienteering7 5:03:04 20.29 32.65 965188.8
  Strength and Conditioning2 1:00:0018.0
  Total24 18:52:01 75.58 121.64 2528442.5
  [1-5]24 18:50:51

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Saturday Mar 31, 2012 #

Running 31:00 intensity: (15:00 @2) + (16:00 @5)

Bedford park run, very early in the morning. Not feeling very sprightly or motivated but pleased with the effort. 2nd place in 16.05, winner did 14.59 so was miles ahead.

Friday Mar 30, 2012 #

Strength and Conditioning 20:00 [3]

Lots of ladders
10 AM

Running 30:02 intensity: (35 @1) + (10:02 @2) + (13:43 @3) + (5:42 @4) 6.16 km (4:53 / km) +26m 4:46 / km
ahr:137 max:159

Down to eis for some assessment thing
12 PM

Running 32:14 intensity: (26 @1) + (12:37 @2) + (19:11 @3) 6.16 km (5:14 / km) +142m 4:42 / km
ahr:131 max:145

Home, slowly

Thursday Mar 29, 2012 #

5 PM

Running 1:14:02 intensity: (41 @0) + (17:03 @1) + (21:56 @2) + (4:28 @3) + (22:44 @4) + (7:10 @5) 12.04 km (6:09 / km) +185m 5:43 / km
ahr:132 max:177

Sprintervals, long session, orienteering reasonably well.

Wednesday Mar 28, 2012 #

5 PM

Running 1:01:19 intensity: (1:25 @1) + (29:03 @2) + (29:32 @3) + (1:19 @4) 10.75 km (5:42 / km) +444m 4:44 / km
ahr:136 max:153

Run before clubnight and home after.

Monday Mar 26, 2012 #

Running 20:00 [2]

Warming up and down

Running 9:05 intensity: (2:00 @3) + (5:00 @4) + (2:05 @5) 3.0 km (3:02 / km)

Varsity 3km.

Very slow start, me and Dave went off with the plan to go 3min/km from the off but this didn't materialise, neither of us really wanted to take it up and neither did anyone else. Picked it up after 3/4 laps and then picked it up again with 5/6 laps to go. Felt comfortable the whole way, probably a good idea to start steady after the weekend. New pb to replace the very old one I had. Reckon a faster time is on the cards though.
12 PM

Running 28:46 intensity: (32 @1) + (13:07 @2) + (15:07 @3) 6.0 km (4:48 / km) +26m 4:42 / km
ahr:131 max:147

Down to the eis
2 PM

Running 32:50 intensity: (40 @1) + (7:33 @2) + (24:37 @3) 5.98 km (5:29 / km) +98m 5:05 / km
ahr:132 max:146

Back from eis

Sunday Mar 25, 2012 #

Running 40:00 [2]

Warm up/down
12 PM

Orienteering 31:18 intensity: (1 @0) + (16 @1) + (9 @2) + (11 @3) + (1:09 @4) + (29:32 @5) 7.28 km (4:18 / km) +2m 4:18 / km
ahr:175 max:186

Good race, had a plan, stuck to it. Chuffed. Missed small amounts (5-10s) in a lot of places but only a couple of mistakes bigger than that.
C • nice one 3

Course 1 - Splits

Saturday Mar 24, 2012 #

Orienteering 13:04 [5]

Final, running well but missed 45s on three controls in the middle, got slightly ahead of myself and panicked a bit instead of keeping it calm. Shminty, great result.

Orienteering 13:33 [5]

Heats, running well, not pushing 100%, perfect way to qualify, eased up at the end.

Running 1:25:00 [2]

Lots of warming up and down and a jog when I got home.

Quali - Course H1C - Splits

Final - Course FA1 - Splits

Friday Mar 23, 2012 #

4 PM

Running 44:20 intensity: (11 @0) + (5:59 @1) + (27:02 @2) + (10:07 @3) + (1:01 @4) 7.19 km (6:10 / km) +92m 5:48 / km
ahr:122 max:162

Easy, easy, easy. Couple of strides thrown in aswell.

Thursday Mar 22, 2012 #

5 PM

Running 1:05:05 intensity: (1 @0) + (11:50 @1) + (15:50 @2) + (22:23 @3) + (11:57 @4) + (3:04 @5) 10.1 km (6:27 / km) +250m 5:44 / km
ahr:131 max:179

Sprintervals, lots of rest in between, nice and technical. One mistake on the last loop where I got confused with some olive green but good apart from that.

Wednesday Mar 21, 2012 #

5 PM

Running 55:24 intensity: (3 @0) + (38 @1) + (7:49 @2) + (41:30 @3) + (5:24 @4) 10.93 km (5:04 / km) +222m 4:36 / km
ahr:139 max:160

Before clubnight and home after.

Tuesday Mar 20, 2012 #

6 PM

Running 15:57 intensity: (7 @0) + (20 @1) + (3:28 @2) + (12:02 @3) 2.72 km (5:52 / km) +18m 5:41 / km
ahr:128 max:145

Down to endcliffe and drills

Running 43:53 intensity: (7 @1) + (6:14 @2) + (19:18 @3) + (9:32 @4) + (8:42 @5) 7.97 km (5:30 / km) +60m 5:18 / km
ahr:149 max:181

4 x 200 (200) 3 x 800 (2 mins) 2 x 400 (400), felt good. Jog home via spar

Monday Mar 19, 2012 #

Running 10:00 [3]

Strength and Conditioning 40:00 [3]

Drills, lots of good chat as usual. Lots about the unfortunate circumstances on the weekend as well. Organisers need to make it clear what is crossable on the map, it was a bad situation that could have been avoided.

Sunday Mar 18, 2012 #

Running 45:00 [3]

Warm up/downs for the individual and relay
10 AM

Orienteering 31:35 intensity: (14 @1) + (12 @2) + (9 @3) + (10:04 @4) + (20:56 @5) 5.62 km (5:37 / km) +152m 4:57 / km
ahr:170 max:182

BUC's relay, bit scrappy through out, biggest miss was 40seconds on 14 which was weird.

Saturday Mar 17, 2012 #

12 PM

Orienteering 57:12 intensity: (2 @0) + (13 @1) + (6 @2) + (7 @3) + (7:51 @4) + (48:53 @5) 9.14 km (6:15 / km) +495m 4:55 / km
ahr:173 max:182

BUC's long, no strength on the hills and a big miss (2.30) on number 12, dropped way too much height, and buggered me for the rest of the course having to climb back up.

Friday Mar 16, 2012 #

Note

I have been training these last few weeks, just not very well due to a lingering cold. Not been updating very well

Wednesday Mar 7, 2012 #

Running 15:00 [3]

Not feeling great, had to get out for a run though..

Monday Mar 5, 2012 #

Note
(sick)

Cold

Sunday Mar 4, 2012 #

Orienteering 1:00:00 [3]

Welsh Champs pwll du, couple of minutes of mistakes but running well otherwise.

Running 15:00 [3]

Warm up/down

Saturday Mar 3, 2012 #

Orienteering 30:00 [3]

Cardiff city race, running ok. Missed out a control by mistake.

Running 15:00 [3]

Warm up/down

Thursday Mar 1, 2012 #

4 PM

Orienteering 1:06:22 intensity: (4 @0) + (7:03 @1) + (11:47 @2) + (25:25 @3) + (21:29 @4) + (34 @5) 10.6 km (6:16 / km) +316m 5:27 / km
ahr:137 max:175

Took sprintervals very easy. Feeling pretty fragile.

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