Training Log Archive: Kris

Running 7:56 1.4 km (5:40 / km)
ahr:99 max:123

Running 1:23:39 17.38 km (4:49 / km) +98m 4:41 / km
ahr:116 max:131

Running 2:03:00 25.86 km (4:45 / km) +128m 4:39 / km
ahr:118 max:138

Running 43:00 [2] 9.1 km (4:44 / km) +11m 4:42 / km
ahr:122 max:132

Running 7:31 1.25 km (6:01 / km) +37m 5:15 / km
ahr:110 max:125

Running 19:07 [2] 3.82 km (5:00 / km) +60m 4:38 / km

Running 18:00 [2] 2.2 km (8:11 / km) +2m 8:09 / km

Orienteering 37:00 [4] 6.4 km (5:47 / km) +200m 5:00 / km

WOC Relay 1st Leg - 4th

Nervous before the start, didn't want to balls this up after wanting to do it for so long. Also I was excited though - this would be fun.

I almost fell twice on the run out of the field, which left me pretty near the back. I started to work through when I could, but was very careful with the navigation, especially going into number 2. I got it fine but could see that it was causing a bit of carnage. I was on the back of a small pack to number 3 and spotted SUI leaving the control as we were arriving. Almost missed 4 but stopped when things started to feel wrong and made sure it wasn't that big of a mistake. From here I was behind FIN and LTU for a few tricky controls but got them no problem. I pushed on the pace to control 9 and started to reel in SUI but couldn't get onto him before the tricky last bit. I assumed this control was forked but it actually wasn't. Anyway, safety first. Coming down to the arena I listened out for any information and found out that I was a minute down on NOR (never saw him get a gap) and 30s on SUI. The FIN was tiring by this point so I took on most of the navigation around the last loop. I was pretty safe the whole time so I knew that the teams ahead would pull out the gap but we still were only caught by CZE who had the shorter forking. Handed over in 3rd, just ahead of FIN and CZE, with a further gap behind us.



Pleased to hand over in a good position. It was great fun and I didn't balls it up - mission accomplished. I wouldn't have been able to be higher up today without risking a lot more and I wasn't prepared to do that. Hector and Ralph ran well and the next couple of hours were nervous as we fought with a chance of the bronze medal.

Running 46:00 [2] 4.83 km (9:32 / km) +14m 9:23 / km

Running 10:17 [2] 1.64 km (6:16 / km) +18m 5:56 / km

Orienteering 28:58 [3] 4.32 km (6:42 / km) +63m 6:15 / km

Running 18:54 [2] 3.33 km (5:41 / km) +64m 5:11 / km

Orienteering 34:41 [4] 5.88 km (5:54 / km) +55m 5:38 / km

Running 10:37 [2] 1.96 km (5:25 / km) +21m 5:08 / km

Running 28:46 [2] 5.18 km (5:33 / km) +68m 5:13 / km

Running 13:54 [2] 2.53 km (5:29 / km) +37m 5:07 / km

Orienteering 43:12 [3] 6.27 km (6:54 / km) +104m 6:22 / km

Running 8:47 [2] 1.42 km (6:11 / km) +4m 6:06 / km

Running 17:07 [2] 3.17 km (5:24 / km) +57m 4:57 / km

Orienteering 42:46 [3] 6.64 km (6:27 / km) +116m 5:56 / km

Running 19:54 [2] 3.68 km (5:24 / km) +38m 5:08 / km

Running 29:59 [2] 4.99 km (6:01 / km) +85m 5:32 / km

Running 23:25 [2] 3.32 km (7:03 / km) +1m 7:02 / km

Orienteering race 12:30 [5] 3.6 km (3:28 / km) +80m 3:08 / km

WOC sprint relay, 3rd leg - 4th

Really looking forward to this. We had commentary in the quarantine so knew that Charlotte had done a good job on first (only a small group getting away), and Peter was holding the fort on second . I was sent out at the back of the main pack, with the favourites, Den, Swe and Sui having broken away (Later found out that both Charlotte and Peter had the long forkings, so difficult to stay in touch).

I set out to work my way to the front of the group and had made it just about after the long number 1. I pushed on at the front through the next few controls and started to eek out a gap. I knew I'd moved up into fourth, was running well and just wanted to give Cat as much of a chance as I could on last. I started to catch glimpses of the leading pack on the last loop, which gave me an extra carrot.



I sent Cat out 7 seconds behind 3rd, but 3rd was Judith Wyder. A really tough ask. Cat started really well and despite DEN and SUI pulling away, looked like she has a chance to reel in SWE. A few mistakes meant that didn't happen but given that SWE started 35 seconds ahead, that would have been a monster of a run.

I think we all ran well and we ended up 4th. We knew this could happen and I think we should be happy with the result. It is tough to be fighting for the medals and just miss out but we will have more chances at this. It feels good to put in another strong team performance.

Running 5:00 [2] 0.5 km (10:00 / km)

Running 30:00 [2] 4.45 km (6:45 / km)

Orienteering race 12:30 [4] 3.5 km (3:34 / km) +80m 3:12 / km

WOC sprint qualifier - 4th.

Strangely, I found it quite hard to get myself motivated for this. Maybe it stemmed from the fact that I had been thinking about how to play the qualifier and it is almost a lose-lose. Run too fast and I'll tire myself out or run too slow and add stress/risk missing out. I wasn't worried but I wanted to give myself the best chance in the final. In previous years I had qualified really well (2nd and 1st the last two years) but maybe I had pushed too hard. Anyway, I ended up pretty relaxed but not really feeling like world champs.




I was fortunate to start with Matthias Kyburz so I spent the race basing my effort on what he did. If I spotted him ahead, I worked a bit harder, if I was ahead I eased back. It worked out pretty well with our different heats being quite closely forked and I came into the lead when I finished. Job done. Good effort by the team as well with Jo being just 2 seconds off making it but everyone else through

Running 20:00 [2]

Running 29:16 [2] 5.01 km (5:51 / km) +3m 5:50 / km

Running 19:16 3.11 km (6:12 / km) +72m 5:33 / km
ahr:118 max:137

Orienteering race 14:50 [5] 4.1 km (3:37 / km) +100m 3:13 / km

WOC sprint final - 4th

Feeling pretty good at the start and the world champs feeling had finally arrived. Saw Jerker punch the first control while I was in the start box so had that down. Despite wanting to use that time to check out number 2, I never really got in top of it and felt really rushed. Picked the first OK route I saw and went for it. This rushed feeling continued until about number three where I managed to get into a bit of a rhythm at last. I felt I ran pretty well from there but I finished a bit frustrated. A look back confirmed my gut feeling that I'd run well but taken too many slower route choices.. Most were only slower by 3-4 seconds, but it all adds up. So on one hand, great run and best WOC result so far, and on the other, frustrating that I had the form for a bit more.

Running 27:35 5.14 km (5:22 / km) +70m 5:02 / km
ahr:124 max:159

Running 17:08 [2] 2.84 km (6:03 / km) +5m 5:59 / km

Note
(rest day)

Running 53:18 10.51 km (5:04 / km) +39m 4:59 / km
ahr:114 max:134

Running 37:13 6.94 km (5:22 / km) +205m 4:40 / km
ahr:113 max:142

Running 14:50 2.89 km (5:08 / km) +39m 4:49 / km
ahr:110 max:122

Running 30:57 [1] 5.34 km (5:48 / km) +57m 5:30 / km
ahr:74 max:74

Running 20:48 3.73 km (5:34 / km)
ahr:138 max:179

Running 13:17 2.47 km (5:22 / km) +32m 5:03 / km
ahr:117 max:130

Running 55:24 11.82 km (4:41 / km) +26m 4:38 / km
ahr:117 max:129

Running 7:27 1.36 km (5:29 / km) +30m 4:56 / km
ahr:115 max:128

Running 23:16 [2] 5.41 km (4:18 / km) +3m 4:17 / km

Running 10:48 [1] 0.86 km (12:34 / km)

Running race 14:20 [5] 5.0 km (2:52 / km)

Running 4:00 [2] 0.7 km (5:43 / km)

Running 20:32 [2] 4.3 km (4:46 / km) +3m 4:45 / km

Orienteering 14:23 [5] 4.28 km (3:22 / km) +2m 3:21 / km

Running 23:54 [2] 4.73 km (5:03 / km)

Running 39:22 8.43 km (4:40 / km) +48m 4:33 / km
ahr:116 max:159

Running 42:10 8.59 km (4:54 / km) +15m 4:52 / km
ahr:115 max:129

Running 8:27 1.5 km (5:37 / km) +33m 5:04 / km
ahr:117 max:134

Running 1:35:54 [2] 18.9 km (5:04 / km) +99m 4:57 / km

Running 1:32:44 18.91 km (4:54 / km) +99m 4:47 / km
ahr:116 max:130

Running 23:00 4.64 km (4:57 / km) +58m 4:40 / km
ahr:117 max:135

Running 29:53 6.9 km (4:20 / km)
ahr:153 max:178

Running 27:51 5.41 km (5:09 / km) +47m 4:56 / km
ahr:120 max:134

Running 1:29:36 20.01 km (4:29 / km) +141m 4:19 / km
ahr:126 max:162

Running 4:00 [2] 0.6 km (6:40 / km)

Running 2:18:35 [3] 24.25 km (5:43 / km) +1381m 4:27 / km

Running 24:17 4.81 km (5:03 / km) +64m 4:44 / km
ahr:112 max:128

Orienteering 13:02 3.0 km (4:20 / km) +25m 4:10 / km
ahr:136 max:157

Running 47:02 8.93 km (5:16 / km) +198m 4:44 / km
ahr:117 max:145

Note
(rest day)

Running 19:18 [3] 2.66 km (7:15 / km) +89m 6:13 / km

Running 31:50 [3] 5.6 km (5:41 / km) +160m 4:58 / km

Orienteering 36:00 [4] 6.1 km (5:54 / km) +220m 5:00 / km

Running 17:55 3.72 km (4:49 / km) +8m 4:46 / km
ahr:113 max:129

Running 24:34 [2] 3.03 km (8:06 / km) +94m 7:01 / km

Orienteering 41:20 [4] 6.0 km (6:53 / km) +150m 6:07 / km

Running 10:09 [2] 1.45 km (7:00 / km) +36m 6:13 / km

Running 19:57 3.96 km (5:02 / km) +6m 5:00 / km
ahr:108 max:122

Running 26:37 [2] 3.34 km (7:58 / km)

Orienteering race 13:00 [5] 4.1 km (3:10 / km)

Running 6:58 [1] 0.73 km (9:31 / km)

Running 18:09 [2] 3.55 km (5:07 / km) +5m 5:05 / km

Running 30:38 6.35 km (4:49 / km) +25m 4:44 / km
ahr:103 max:124

Running 17:23 [2] 3.31 km (5:15 / km) +23m 5:04 / km