Training Log Archive: KrisIn the 31 days ending Aug 31, 2018:
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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 | Fr | |||||||||||||||||||||||||||||||||||||||
Friday Aug 31, 2018 #
Running 11:00 [1] 2.1 km (5:14 / km) +20m 5:00 / km
Strength and Conditioning 35:00 [1]
{Deadlift x 5 @ 70, Push ups x 8} x 3
{Reverse lunge L+R x 6 @ 40, Pull up lower x 5} x 3
{Romanian deadlift L+R x 10, Single leg lowers L+R x 6} x 3
Running 1:25:29 20.0 km (4:16 / km) +30m 4:15 / km
ahr:125 max:137
Thursday Aug 30, 2018 #
Running 51:18 11.79 km (4:21 / km) +96m 4:11 / km
ahr:121 max:135
Wednesday Aug 29, 2018 #
Running 40:56 8.79 km (4:39 / km) +90m 4:26 / km
ahr:115 max:130
Running 49:39 11.23 km (4:25 / km) +39m 4:21 / km
ahr:117 max:151
Tuesday Aug 28, 2018 #
Running 11:00 [1] 2.1 km (5:14 / km) +20m 5:00 / km
Strength and Conditioning 35:00 [1]
{Back squat x 5 @ 70, Hanging row x 10} x 3
{Step up L+R x10 @ 30, DB shoulder press x 10 @ 7.5} x 3
{Side plank x 45s, Leg raise x 12} L+R x 3
Running 1:21:21 18.45 km (4:24 / km) +166m 4:13 / km
ahr:123 max:144
Monday Aug 27, 2018 #
Running 1:24:09 17.78 km (4:44 / km) +98m 4:36 / km
ahr:117 max:133
Sunday Aug 26, 2018 #
Running 33:28 6.51 km (5:09 / km) +38m 5:00 / km
ahr:119 max:154
Running 1:06:39 21.07 km (3:10 / km) +120m 3:05 / km
ahr:167 max:180
Solo effort the whole way - Robbie and Kenny running the 10km. Not a slow course but some twisty sections, some cobbles, a few short sharp climbs and some headwind.
Lots of support out on the roads, from spectators and other runners on crossover sections as well. I might as well have kept my thumbs up the whole way.. It might be a bit showy but I gave into temptation and ran down the finish chute high fiving people..
Running 21:54 4.14 km (5:18 / km) +11m 5:14 / km
ahr:118 max:132
Saturday Aug 25, 2018 #
Running 50:51 11.3 km (4:30 / km) +108m 4:18 / km
ahr:118 max:133
Running 41:26 8.97 km (4:37 / km) +119m 4:20 / km
ahr:125 max:152
Friday Aug 24, 2018 #
Running 1:25:25 19.62 km (4:21 / km) +68m 4:17 / km
ahr:125 max:140
Thursday Aug 23, 2018 #
Running 1:31:46 21.01 km (4:22 / km) +108m 4:16 / km
ahr:125 max:143
Strength and Conditioning 15:00 [1]
{12 x KB deadlift @12kg, 10 x KB shoulder press @12kg L+R} x 3
{10 x TRX sl squat L+R, 10 x TRX hanging row} x 3
Wednesday Aug 22, 2018 #
Running 40:30 8.82 km (4:35 / km) +91m 4:22 / km
ahr:127 max:148
Running 27:55 5.03 km (5:33 / km) +22m 5:26 / km
ahr:115 max:138
Running 33:06 8.27 km (4:00 / km) +1m 4:00 / km
ahr:155 max:180
9.05,
64, 63, 64, 62,
5.58
Probably working a bit hard throughout; I could do with cutting back the intensity and adding volume.
Running 11:51 2.45 km (4:51 / km) +15m 4:42 / km
ahr:132 max:141
Tuesday Aug 21, 2018 #
Note
(sick)
Monday Aug 20, 2018 #
Running 11:00 [1] 2.1 km (5:14 / km) +20m 5:00 / km
Strength and Conditioning 35:00 [1]
{Back squat x 5 @ 60, 65, 65; Hanging row x 10} x 3
{Step up L + R x 5 @ 20, 30, 30; DB push press x 10 @ 7.5} x 3
{Side plank x 45s, Leg raise x 10} L + R x 3
Running 1:15:51 18.38 km (4:08 / km) +131m 3:59 / km
ahr:133 max:174
Sunday Aug 19, 2018 #
Running 51:19 10.98 km (4:40 / km) +79m 4:31 / km
ahr:116 max:143
Saturday Aug 18, 2018 #
Running 2:00:52 23.11 km (5:14 / km) +457m 4:46 / km
ahr:118 max:140
Friday Aug 17, 2018 #
Strength and Conditioning 35:00 [1]
{Deadlift x 5 @ 60,70,70, Press ups x 8} x 3
{Split Squat x 5 L + R @ 30, Pull up lowers x 5} x 3
{Single leg deadlift x 10 L + R, Single leg lowers x 10} x 3
Running 11:00 [1] 2.1 km (5:14 / km) +20m 5:00 / km
Running 59:25 [3] 16.0 km (3:43 / km) +24m 3:41 / km
Thursday Aug 16, 2018 #
Running 1:17:26 18.02 km (4:18 / km) +71m 4:13 / km
ahr:124 max:147
Wednesday Aug 15, 2018 #
Running 5:33 [1] 1.07 km (5:13 / km)
ahr:94 max:106
Running 5:39 1.06 km (5:19 / km) +19m 4:52 / km
ahr:105 max:122
Strength and Conditioning 30:00 [1]
Bar warm up
{Back squat x 5 @ 40,50,60, Hanging row x 10} x 3
{Step up x 10 @ 20, DB push press x 10 @ 7.5} x 3
Some unenthusiastic core to finish. I think I will add another couple of supersets instead of the longer core circuit because I always struggle to motivate myself to repeat the core once I've gone around the circuit once.
Running 1:23:02 19.93 km (4:10 / km) +102m 4:04 / km
ahr:128 max:167
Tuesday Aug 14, 2018 #
Running 40:17 8.81 km (4:34 / km) +94m 4:21 / km
ahr:114 max:131
Running 57:56 12.06 km (4:48 / km) +56m 4:42 / km
ahr:120 max:134
Monday Aug 13, 2018 #
Note
(rest day)
Sunday Aug 12, 2018 #
Note
(rest day)
Saturday Aug 11, 2018 #
Running 58:02 12.8 km (4:32 / km) +77m 4:24 / km
ahr:117 max:138
Friday Aug 10, 2018 #
Running 1:20:34 15.27 km (5:17 / km) +145m 5:02 / km
ahr:111 max:140
Thursday Aug 9, 2018 #
Running 29:36 5.63 km (5:15 / km) +55m 5:01 / km
ahr:105 max:120
Running 21:27 2.83 km (7:35 / km) +2m 7:34 / km
ahr:106 max:143
Orienteering 35:43 6.49 km (5:30 / km) +93m 5:08 / km
ahr:171 max:182
Bit of a different team order this time, so I think that both Peter and myself were a bit more nervous before starting. I heard that Peter was in around 10th and about a minute down, so I was a bit surprised to see him come through in third to the finish, with just Latvia and Norway ahead. Good job done; my turn now.
I wasn't very good through the first section, which was scrappy flat green. The chasing teams got straight onto my back and I then lost a bit of time getting stuck, so I was on the back foot a bit. I was in the chasing group through the arena and the next few controls saw me gain a bit of confidence back, holding my own in a group with Czech, Switzerland and Finland. On the long leg back to the arena, I got a good line up the hill, with Czech, and then legged it around the top. This turned out to be much faster than going straight through the valley, and I gained a lot of time on those who chose that option - almost catching the lead of Norway. I handed over to Ralph 4s behind Norway, but with plenty of teams chasing behind.
On the last leg, Ralph was caught by a big group of chasers, as first Latvia, and then Norway broke off the front of the race. With 1 km to go, there were 8 teams in the hunt for the medals, and one big hill climb to go. Unfortunately, it was not to be, as Ralph was run out of it up the final climb. 6th place, 37 seconds behind the leaders. 8 teams within 1 minute of the lead. Very stressful watching for all involved. We all ran well, and it is good to be in the mix again, but a bit gutting all the same.
Running 12:40 1.86 km (6:48 / km) +3m 6:45 / km
ahr:107 max:117
Wednesday Aug 8, 2018 #
Orienteering 23:01 2.33 km (9:52 / km) +26m 9:21 / km
ahr:114 max:132
Tuesday Aug 7, 2018 #
Running 42:47 8.6 km (4:59 / km) +7m 4:57 / km
ahr:106 max:122
Running 15:00 3.16 km (4:45 / km) +119m 4:00 / km
ahr:127 max:144
Orienteering 40:36 6.38 km (6:22 / km) +237m 5:22 / km
ahr:155 max:172
Running 3:01 0.48 km (6:18 / km) +1m 6:14 / km
ahr:117 max:129
Monday Aug 6, 2018 #
Orienteering 46:46 5.78 km (8:05 / km) +156m 7:07 / km
ahr:123 max:142
Running 12:41 2.3 km (5:31 / km) +17m 5:19 / km
ahr:111 max:125
Sunday Aug 5, 2018 #
Running 21:33 [1] 3.53 km (6:06 / km) +26m 5:53 / km
ahr:98 max:111
Running 29:28 4.66 km (6:20 / km) +2m 6:19 / km
ahr:112 max:145
Running 3:45 0.42 km (8:51 / km)
ahr:110 max:130
Running 19:42 3.45 km (5:42 / km) +25m 5:30 / km
ahr:111 max:125
Orienteering 14:15 [5] 4.5 km (3:10 / km) +30m 3:04 / km
Charlotte set me out in about the position I expected, ~45s behind the lead of Sweden. I didn't expect there to be so many teams close behind Tove though. Normally a gap forms, but there were teams strung out for the whole of the 45s.
My focus was on not overreaching - just do the process and whatever happens will be enough. I talked to myself a lot more than usual in my warm up, reassuring myself.
I focused on picking good routes and catching people as and when I could. I didn't rush and yet I was getting a load of positive feedback each time I'd gain a position. I caught teams steadily throughout the race, getting on the back of Sweden on the last few controls but never quite close enough to pass. It didn't feel special so it's a bit surprising that I was the fastest man by 30s today.
Sweden got away on the 3rd leg but a group containing 2nd-6th formed and Peter stuck in well. Unfortunately, that group did not include Denmark and Maja ran her usual stormer on last leg to take them up into the 3rd place. Megan race a good race apart from a mistake at the end and was in sight of the medals for a lot of the race. Without the mistake, it would have been closer with the teams in 5th and 6th but those teams were slightly ahead so I think we might have ended up 7th regardless. It was a very close relay in the end, and whilst I felt like there was quite a lot of route choice, I think most of the choices were pretty even. There were no 'bad' routes on a lot of the legs and the race stayed together more as a result - that's my theory anyway. Once again, it was exciting to be fighting in the medal positions for a lot of the race and the other guys in the team (and those who didn't quite make the team) were awesome throughout.
Saturday Aug 4, 2018 #
Running 27:29 3.19 km (8:37 / km) +1m 8:36 / km
ahr:102 max:148
Orienteering 12:07 3.56 km (3:24 / km) +7m 3:22 / km
ahr:168 max:179
Not a huge amount to say, I was clean and I ran hard but not flat out. It was getting a bit warm but wasn't too bad out there actually. One of the better qualifying courses I've seen and very tight to qualify in my heat. Minimum stress.
Running 24:15 3.95 km (6:09 / km)
ahr:114 max:127
Running 26:34 5.21 km (5:06 / km) +7m 5:04 / km
ahr:121 max:151
Orienteering 14:56 4.33 km (3:27 / km) +2m 3:26 / km
ahr:174 max:183
Bit of a difficult one to process.
The rain started before the first man and with it came much cooler temperatures, so I was pretty happy about that really. I felt good on the warm up and was excited for the challenge.
The wet cobbles and crowds were more stressful that I would have liked but I started ok. I missed the alleyway to 7 due to a pedestrian blocking the entry but minimal time lost. To 8 the best route went through an opening that they had opened for the race - basically indoors through some corridor. I ran in and got to a fork with no indication of which way to go and took the right hand fork down some steps into a restaurant kitchen. I lost ~17 seconds to the fastest time on this leg and a big chunk will have been this. I wasn't the only one who did this and it 100% needed to be taped or marshalled.
This made me more stressed and it was difficult to relax and let it go. I ran the next section well but ultimately pushed too hard and didn't see the blocked alleyway to 16, running down the dead end. I lost 22s to the fastest time on this leg and that was the medal chances gone.
I went back through the corridor by 7 on the way to 17 and this time I was certain I knew the way. Except I didn't, ran up the stairs to some landing and then back down, losing more time (+10s to the fastest on this leg). I'm not ashamed to say that my language at this point was far from PG.
So 10th, +38s to gold and +18s to the medals. I'm annoyed about that corridor, but ultimately my performance could have been a lot better if I hadn't let it affect me as much. That is sport though, sometimes things just don't go your way.
I don't want this to sound like sour grapes, it's just frustrating. Ultimately I could have controlled things better, it was a stressful race all around - so full credit to those at the top. I could have been better at controlling my race. It's a missed opportunity, but I have another opportunity tomorrow.
Running 3:34 0.46 km (7:47 / km)
ahr:113 max:121
Running 18:58 4.0 km (4:44 / km) +10m 4:41 / km
ahr:119 max:128
Friday Aug 3, 2018 #
Running 29:48 4.59 km (6:30 / km) +21m 6:21 / km
ahr:108 max:149
Thursday Aug 2, 2018 #
Running 34:28 7.01 km (4:55 / km) +12m 4:53 / km
ahr:115 max:140
Running 23:05 4.74 km (4:53 / km) +28m 4:44 / km
ahr:111 max:130
Wednesday Aug 1, 2018 #
Running 54:14 11.94 km (4:32 / km) +10m 4:31 / km
ahr:138 max:181