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Training Log Archive: Kris

In the 7 days ending Oct 20, 2013:

activity # timemileskm+mload
  Running8 6:21:54 38.8(9:50) 62.45(6:07) 2078128.8
  Strength and Conditioning2 1:54:3613.7
  Orienteering1 31:36 2.11(14:59) 3.39(9:19) 15512.5
  Total10 8:48:06 40.91 65.84 2233155.0
  [1-5]10 8:46:26

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MoTuWeThFrSaSu

Sunday Oct 20, 2013 #

12 PM

Running 25:12 intensity: (3:22 @1) + (9:36 @2) + (9:11 @3) + (3:03 @4) 4.2 km (6:00 / km) +85m 5:27 / km
ahr:133 max:166

Warm up.

Running 44:41 intensity: (23 @0) + (22 @3) + (8:21 @4) + (35:35 @5) 8.53 km (5:14 / km) +600m 3:52 / km
ahr:177 max:211

FRA relays last leg.

Little Rob did the job on first coming back right in touch, then Rhys and Bond smashed out the second leg to keep the gap to HBT, Oli and Lloyd then completely destroyed the race, winning the nav leg by five minutes, sending me off with an 11 minute lead. Great team running.

My leg was pretty straight forward, up Moel Elio and then back down. Pretty pumped setting off and I had no idea what the gap was so had to check myself up the start of the climb to make sure I didn't go into the red straight away but apart from that it was good. Had a couple of looks behind on the climb so was pretty certain that we had the win. The descent was amazing, really runnable. Would have been interesting to have had been racing someone because I think I could have run bits faster but I'm not going to complain about that, still knackered at the finish. 2nd fastest leg time, about 25 seconds down on Simon Bailey.

Really pleased and great to be a part of the team. Great result from the "B" team to get a bronze medal.
2 PM

Running 15:00 [2] 2.0 km (7:30 / km)

Hobble down.

Saturday Oct 19, 2013 #

12 PM

Running 57:40 intensity: (4:01 @1) + (28:29 @2) + (25:10 @3) 6.94 km (8:19 / km) +365m 6:35 / km
ahr:132 max:154

Recce for the FRA's, did the first and last bits of last leg.

Thursday Oct 17, 2013 #

3 PM

Running 42:40 intensity: (2:10 @1) + (13:46 @2) + (21:47 @3) + (4:57 @4) 6.09 km (7:00 / km) +293m 5:39 / km
ahr:138 max:166

To hunters bar and then hanging controls.
6 PM

Orienteering 31:36 intensity: (4 @1) + (4:53 @2) + (14:50 @3) + (11:49 @4) 3.39 km (9:19 / km) +155m 7:35 / km
ahr:148 max:170

So I thought I should do some training myself as well. Did the course in the dark collecting controls. Mostly good but I did hang them all.

Running 30:45 intensity: (4:10 @1) + (9:58 @2) + (16:29 @3) + (8 @4) 5.3 km (5:48 / km) +31m 5:38 / km
ahr:138 max:155

And home. Was going to catch the bus but it would have been a wait so I just manned up.

Wednesday Oct 16, 2013 #

4 PM

Strength and Conditioning 55:36 intensity: (1:07 @0) + (38:24 @1) + (8:54 @2) + (7:07 @3) + (4 @4)
ahr:105 max:156

Session 1
5 PM

Running 52:29 intensity: (19:28 @2) + (31:09 @3) + (1:52 @4) 9.75 km (5:23 / km) +249m 4:46 / km
ahr:139 max:158

Straight after, legs a bit like jelly, missed the rain though which was nice.

Tuesday Oct 15, 2013 #

4 PM

Running 59:06 intensity: (9 @0) + (35 @1) + (13:37 @2) + (37:40 @3) + (7:05 @4) 10.15 km (5:49 / km) +243m 5:12 / km
ahr:142 max:172

Rivelin with Millar

Monday Oct 14, 2013 #

10 AM

Strength and Conditioning 59:00 [1]

Session 2
5 PM

Running 54:21 intensity: (1 @0) + (2:57 @1) + (37:02 @2) + (14:21 @3) 9.48 km (5:44 / km) +212m 5:09 / km
ahr:129 max:150

Rivelin in flats, mistake.
C • Speedy 3

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