Training Log Archive: KrisIn the 31 days ending Mar 31, 2018:
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| 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 | Fr | Sa | ||||||||||||||||||||||||||||||||||||||||||||||
Saturday Mar 31, 2018 #
Running 22:19 4.79 km (4:39 / km) +24m 4:33 / km
ahr:114 max:126
Running 30:04 5.6 km (5:22 / km) +61m 5:06 / km
ahr:118 max:160
Orienteering 34:19 6.76 km (5:05 / km) +192m 4:27 / km
ahr:168 max:180
Pretty good except for one big moment of stupidity at 15. I'd missed 14 slightly (15s or so) and the panic from that combined with the lack of oxygen from the hill climb to make me think that I was looking for a crag in a depression. I stopped in the dip before the control and was very confused. Lost about a minute. Apart from that my mistakes were generally few and pretty small.
I really enjoyed today, fast and furious. Could have done with fewer controls (like most big UK events) but generally I thought it was ok. Legs felt better than yesterday as well which is nice. Tomorrow will be interesting..
My route from today's middle race https://t.co/AwKrHkYWSG pic.twitter.com/AYGyRRR4Ix
— Kris Jones (@Thekrisjones) March 31, 2018
Running 32:47 5.01 km (6:32 / km) +19m 6:25 / km
ahr:113 max:140
Friday Mar 30, 2018 #
Running 28:58 6.06 km (4:47 / km) +11m 4:44 / km
ahr:118 max:129
Running 27:17 4.52 km (6:02 / km) +2m 6:02 / km
ahr:120 max:163
Orienteering 12:49 4.04 km (3:10 / km) +1m 3:10 / km
ahr:177 max:194
Very easy navigation - Just a matter of not switching off and pushing hard. Felt like I didn't have the smoothest start but then got into a good rhythm after a few minutes. A couple of 2-3 second mistakes over the whole course, probably 5-8s total. Running-wise I didn't feel quite top notch but that was probably because there wasn't anything to distract so you always felt like you should be pushing harder..
My route from yesterdays sprint race https://t.co/dp8Eu6EpuP pic.twitter.com/cuxtOukL7S
— Kris Jones (@Thekrisjones) March 31, 2018
Running 19:19 3.81 km (5:04 / km) +3m 5:03 / km
ahr:125 max:141
Thursday Mar 29, 2018 #
Running 45:52 [2] 9.72 km (4:43 / km) +69m 4:34 / km
Wednesday Mar 28, 2018 #
Running 15:00 [1] 2.7 km (5:33 / km) +40m 5:10 / km
Strength and Conditioning 24:00 [1]
Running 1:28:55 20.53 km (4:20 / km) +142m 4:11 / km
ahr:131 max:163
Tuesday Mar 27, 2018 #
Running 27:45 [2] 6.16 km (4:30 / km) +65m 4:17 / km
Running 30:01 6.65 km (4:31 / km) +22m 4:26 / km
Running 27:10 7.17 km (3:47 / km) +2m 3:47 / km
First 4 hard and then 1 at tempo/sustained
4.03, 3.56, 3.55, 3.53, 4.17
Working hard but the pace was good. Felt like I had a bit more in the tank also.
Running 9:21 [2] 1.78 km (5:15 / km) +34m 4:48 / km
Monday Mar 26, 2018 #
Running 39:01 [2] 8.77 km (4:27 / km) +90m 4:14 / km
Progress check (6 weeks to Europeans):
Technical: Reasonably satisfied with my orienteering the last couple of weekends. The basics are solid but I still need to build the consistency at race speed and under pressure. I haven't quite built the finesse to understand which decisions are important and which just need to be made yet. I should be aware of this next weekend and try to use my time more wisely. Plenty of improvements to be made before the Europeans - time on a map and armchair time will both be important to make these improvements.
Physical: I've struggled for consistency more than I'd like recently - 2 illnesses and one injury taking out a total of 13 days since Christmas (13/85). My general running fitness is good, if lacking a bit of sharpness. Where I think I'm lacking a touch is in getting up to speed and keeping the speed high through terrain; either in a quick fire sprint o type situation or in the forest where the challenge is constantly changing. I'll be more diligent on performing hill sprints/strides/conditioning in the run up to Europeans and more orienteering in general should also help address this. However, the main goal before Europeans is to get that consistency.
Mental: I don't have the same confidence as I have had at times in the past. This is probably linked to the feeling of lacking sharpness, both on the technical and physical side. I don't think this is a problem at this stage but it is something to try to build on before Europeans - hopefully addressing the other bits will help with this one.
Running 29:48 [2] 6.56 km (4:33 / km) +92m 4:15 / km
Strength and Conditioning 8:00 [1]
Sunday Mar 25, 2018 #
Running 35:00 [2] 6.75 km (5:11 / km)
Orienteering 1:06:20 [4] 11.5 km (5:46 / km)
I used to hate this area, but my feelings have mellowed and I can appreciate that there is actually quite a lot of it which is nice.
Quite tired already at the start and never really felt like I was moving that fast. The navigation was ok until Spongey had almost caught me and then I promptly made two 1 minute mistakes letting him sail on by.
Saturday Mar 24, 2018 #
Running 17:48 3.36 km (5:18 / km) +52m 4:55 / km
ahr:110 max:133
Orienteering 25:51 4.26 km (6:04 / km) +154m 5:08 / km
ahr:163 max:173
More like a long sprint in the forest, as it was a 1:4000 map, but it was fun and I enjoyed it. One big mistake (20-30s), a couple of smaller mistakes and a few little wobbles but otherwise good. I finished quite tired from all the climb.
Running 6:11 1.14 km (5:25 / km) +11m 5:10 / km
ahr:118 max:131
Running 32:06 [2] 5.68 km (5:39 / km) +41m 5:27 / km
Orienteering 14:16 4.22 km (3:23 / km) +18m 3:19 / km
ahr:170 max:185
I started again once she was looked after. I was a bit cold and scatter brained (still feeling bad), but generally orienteered pretty well. The exception to this was one huge 30s mistake where I completely lost where I was. Not at all worried about the result at this stage tough.
Running 9:15 1.21 km (7:37 / km)
ahr:105 max:132
Orienteering 37:40 4.33 km (8:42 / km) +116m 7:41 / km
ahr:119 max:160
Orienteering 14:18 2.07 km (6:55 / km) +88m 5:42 / km
ahr:121 max:158
Friday Mar 23, 2018 #
Running 1:17:04 17.12 km (4:30 / km) +132m 4:20 / km
ahr:123 max:160
Strength and Conditioning 9:00 [1]
Thursday Mar 22, 2018 #
Running 33:18 [1] 6.92 km (4:49 / km) +47m 4:39 / km
(sick)
I could have trained through this more than I have but I want to make the most of the orienteering on the weekend and so I'm prioritizing that.
Wednesday Mar 21, 2018 #
Note
(sick)
Tuesday Mar 20, 2018 #
Running 1:11:59 [2] 15.39 km (4:41 / km) +122m 4:30 / km
(sick)
Running 7:50 [2] 1.38 km (5:40 / km) +30m 5:07 / km
Monday Mar 19, 2018 #
Running 29:27 [2] 6.23 km (4:44 / km) +68m 4:29 / km
Sunday Mar 18, 2018 #
Orienteering 1:25:24 [4] 13.25 km (6:27 / km) +104m 6:12 / km
Stated well and got into a rhythm quite quickly so it actually wasn't as much of a grind as I thought. The tracks were really helpful in parts, as was the long path run in the middle of the course.
Running 12:53 [1] 2.4 km (5:22 / km) +23m 5:08 / km
Running 32:25 [2] 6.11 km (5:18 / km)
Saturday Mar 17, 2018 #
Orienteering 1:23:58 11.43 km (7:21 / km) +120m 6:59 / km
ahr:132 max:148
Running 7:18 1.31 km (5:35 / km) +16m 5:15 / km
ahr:121 max:156
Orienteering 37:01 3.99 km (9:17 / km) +120m 8:04 / km
ahr:127 max:146
Running 4:04 0.76 km (5:22 / km) +20m 4:44 / km
ahr:119 max:127
Orienteering 28:36 3.52 km (8:08 / km) +21m 7:53 / km
ahr:126 max:149
Running 4:27 0.8 km (5:35 / km)
ahr:113 max:123
Friday Mar 16, 2018 #
Orienteering 55:38 7.55 km (7:22 / km) +103m 6:54 / km
ahr:139 max:158
Taking it easy (still tough in the snow) and trying to focus on the absolute basics - folding and thumbing the map, planning and following a route.
Was good. I made a couple of small mistakes near the controls but succeeded in general.
Running 14:12 3.06 km (4:38 / km) +30m 4:25 / km
ahr:129 max:142
Running 14:42 2.78 km (5:17 / km) +35m 4:58 / km
ahr:115 max:151
Orienteering 1:08:15 10.49 km (6:30 / km) +90m 6:14 / km
ahr:158 max:171
Huge field, definitely the next best thing to tiomila first leg. Trying to be disciplined about when to do my own thing and when to stay with the pack. Was a bit far back at the start but worked my way through well and caught up with the leaders eventually. Lost the pack right at the end when it split and I decided to follow Gustav. He then stopped and walked home 1 minute later. Made it to the control after the pack had just left and couldn't get back on before the end. Positive nonetheless.
Running 7:37 1.4 km (5:25 / km)
ahr:114 max:126
Thursday Mar 15, 2018 #
Running 50:22 11.01 km (4:35 / km) +99m 4:23 / km
ahr:121 max:132
Wednesday Mar 14, 2018 #
Running 11:00 [1] 2.1 km (5:14 / km) +40m 4:47 / km
Strength and Conditioning 35:00 [1]
Running 38:01 8.53 km (4:27 / km) +68m 4:17 / km
ahr:115 max:133
Orienteering 12:15 2.73 km (4:29 / km) +63m 4:01 / km
ahr:147 max:162
Running 42:34 8.64 km (4:56 / km) +80m 4:43 / km
ahr:116 max:130
Tuesday Mar 13, 2018 #
Running 39:29 8.76 km (4:30 / km) +94m 4:17 / km
ahr:126 max:139
Running 1:10:02 [2] 15.33 km (4:34 / km) +117m 4:24 / km
Monday Mar 12, 2018 #
Running 32:11 [1] 6.73 km (4:47 / km) +67m 4:33 / km
Sunday Mar 11, 2018 #
Running 20:00 4.05 km (4:57 / km) +62m 4:36 / km
ahr:111 max:130
Running 32:10 5.84 km (5:30 / km) +1m 5:30 / km
ahr:118 max:157
Running race 1:05:00 21.15 km (3:04 / km) +100m 3:00 / km
ahr:176 max:187
The appeal of this race was that it was reasonably flat and Robbie Simpson would be there as competition. I hoped that we would be reasonably similar and could help each other run quickly. The aim was sub 65 and so I am happy to have (just) achieved this.
We started off at a good pace, with Cameron Milne for company for a bit. It was a bit faster than would have backed myself for, but I felt pretty comfortable. I held back a bit on the main hill between 4 and 5 miles, worried about going into the red too early. We were still working well and, although Robbie was definitely pushing the pace more than me, I felt like I was holding something in reserve.
We went through halfway in good time and with most of the climbing done. I was still feeling good at this point but Robbie was definitely starting to push on a bit. I was slowly dropped from 11km - 14km as I just didn't feel like I could keep the pace we were doing to the finish. I split 9.05 for this 3km so Robbie must have been 9.00. From this point I was just trying to keep the gap as small as possible. It was only growing quite slowly into the last 3 miles where I started to really struggle.
I had a bit of a buffer on 65 minutes built up, but this started to fall away very quickly in the last few miles and I needed to really dig deep to just sneak under.
Happy with that. I still think I'm better at 5km/10km, I just don't have the ability to sit on that threshold as well as the marathon guys do, but I'm happy to achieve what I set out to. Looking forward to seeing Robbie at the commonwealth games.
Running 32:14 5.87 km (5:30 / km) +12m 5:26 / km
ahr:123 max:139
Running 2:02 0.36 km (5:42 / km) +2m 5:35 / km
ahr:122 max:129
Saturday Mar 10, 2018 #
Running 31:33 6.99 km (4:31 / km) +78m 4:17 / km
ahr:118 max:139
Running 31:35 6.75 km (4:41 / km) +116m 4:19 / km
ahr:126 max:167
Friday Mar 9, 2018 #
Orienteering 17:31 3.41 km (5:08 / km) +54m 4:45 / km
ahr:125 max:136
Running 17:42 3.65 km (4:51 / km) +43m 4:34 / km
ahr:117 max:134
Thursday Mar 8, 2018 #
Running 1:12:21 18.07 km (4:00 / km) +74m 3:55 / km
ahr:135 max:153
Strength and Conditioning 6:00 [1]
Wednesday Mar 7, 2018 #
Running 11:00 [1] 2.1 km (5:14 / km) +40m 4:47 / km
Strength and Conditioning 35:00 [1]
Back Squat/SL DB BOR {60,70,75,75/10,10,10,10}
Stiff Leg Deadlift/DB Push Press {60,65,65/10,10,10}
Plank 60s,
Side plank L+R 30s,
SL Glute Bridge 10 x 6kg
Arabesque L+R 5 x 12kg
SL Box Jump L+R x 5
Running 1:28:09 19.53 km (4:31 / km) +110m 4:23 / km
ahr:123 max:138
Tuesday Mar 6, 2018 #
Running 34:11 6.58 km (5:12 / km) +19m 5:07 / km
ahr:117 max:150
Running 29:15 6.97 km (4:12 / km) +4m 4:11 / km
ahr:161 max:182
1.58, 54, 55, 53, 55, 54, 54, 54, 54, 53
Felt pretty comfortable, could have gone on or pushed harder but have an entry for Inverness Half this weekend so am tapering once again. Wanted to finish winter with a half marathon so forgoing the step into spring orienteering this weekend to get another chance at this. Course reasonably flat and Robbie Simpson and Andy Douglas due to run, so the competition should be good.
Running 31:14 5.66 km (5:31 / km) +100m 5:04 / km
ahr:123 max:145
Monday Mar 5, 2018 #
Running 34:01 7.2 km (4:43 / km) +49m 4:34 / km
ahr:116 max:146
Sunday Mar 4, 2018 #
Running 5:34 [2] 1.16 km (4:49 / km) +3m 4:45 / km
Running 2:27:50 32.47 km (4:33 / km) +90m 4:29 / km
ahr:127 max:160
Running 5:56 1.18 km (5:01 / km) +27m 4:30 / km
ahr:132 max:145
Saturday Mar 3, 2018 #
Running 1:59:37 22.41 km (5:20 / km) +288m 5:01 / km
ahr:117 max:166
Friday Mar 2, 2018 #
Strength and Conditioning 8:00 [1]
Running 7:59 1.47 km (5:25 / km) +32m 4:54 / km
ahr:108 max:131
Running 1:08:00 17.5 km (3:53 / km) +200m 3:41 / km
ahr:145 max:157
Running 6:28 1.33 km (4:51 / km) +35m 4:17 / km
ahr:124 max:140
Thursday Mar 1, 2018 #
Running 5:28 1.08 km (5:04 / km) +1m 5:02 / km
ahr:110 max:126
Running 1:07:45 17.0 km (3:59 / km) +170m 3:48 / km
ahr:130 max:157
Running 16:46 3.17 km (5:17 / km) +34m 5:01 / km
ahr:133 max:180