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Training Log Archive: Kris

In the 7 days ending May 26, 2019:

activity # timemileskm+mload
  Running11 12:21:33 77.65(9:33) 124.96(5:56) 4611149.1
  Orienteering1 37:14 4.27(8:43) 6.87(5:25) 21620.5
  Total11 12:58:47 81.92(9:30) 131.83(5:54) 4827169.6

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MoTuWeThFrSaSu

Sunday May 26, 2019 #

11 AM

Running 17:59 intensity: (14:01 @1) + (3:20 @2) + (38 @3) 3.13 km (5:44 / km) +75m 5:07 / km
ahr:103 max:146 shoes: Black Roc

Orienteering 37:14 intensity: (16 @1) + (7 @2) + (5:39 @3) + (31:12 @4) 6.87 km (5:25 / km) +216m 4:41 / km
ahr:161 max:170 shoes: Black Roc

Scottish Relay Championships, 3rd leg, 2nd place overall.

First orienteering race since World Champs last year - clearly I prioritise the important competitions. Team did well sending me out about 1:40 behind EUOC (Alastair Thomas) and I set off hard in pursuit. The first couple of controls were easy enough but I switched off at the end of the long leg to 3 and drifted on the hillside losing ~1:30-2:00. This was silly because I knew something wasn't right when I left the path but I didn't pay enough attention to the alarm bells. I was ok after that, taking pretty safe routes and fairly hesitant, but I didn't really hold much hope of catching. Came in 2nd, only gaining ~10 seconds on Alastair - could have been a pretty tasty battle had I held it together at the start.

Running 11:59 intensity: (7:47 @1) + (4:12 @2) 2.15 km (5:35 / km) +13m 5:25 / km
ahr:112 max:124 shoes: Black Roc

Saturday May 25, 2019 #

7 AM

Running 43:04 intensity: (33:22 @1) + (9:42 @2) 8.71 km (4:57 / km) +92m 4:42 / km
ahr:109 max:128 shoes: Grey Dyna

Easy in Swansea prior to the long drive north.

Friday May 24, 2019 #

10 AM

Running 2:01:57 intensity: (39:53 @1) + (1:04:19 @2) + (17:45 @3) 20.96 km (5:49 / km) +891m 4:48 / km
ahr:121 max:152

Black mountains - 100% lush running today, my type of mountain.

Thursday May 23, 2019 #

10 AM

Running 1:49:36 intensity: (6:18 @1) + (1:02:41 @2) + (40:37 @3) 23.08 km (4:45 / km) +482m 4:18 / km
ahr:130 max:154 shoes: Black Roc

Around the Elan valley. Very pretty. This run was about 90% awesome running (short grass and path) and 10% horrible (bog and tussock). A Hercules and two Hawks.
C • Tussocks 3

Wednesday May 22, 2019 #

8 AM

Running 1:22:31 intensity: (3:20 @1) + (23:27 @2) + (46:19 @3) + (9:25 @4) 9.79 km (8:26 / km) +769m 6:03 / km
ahr:140 max:170

As it was the longest day, I thought Anwen might appreciate some early cheering but she started earlier than I expected so I had to dash to get up in time - met her just at the top.

Running 43:23 intensity: (6 @1) + (19:25 @2) + (23:52 @3) 10.08 km (4:18 / km) +24m 4:15 / km
ahr:135 max:153 shoes: Grey Dyna

Since flat running has been in short supply I decided to go for a run along the Mawddach trail - very nice and my legs felt much better for it.
4 PM

Running 19:47 intensity: (4:10 @1) + (11:03 @2) + (4:34 @3) 2.76 km (7:09 / km) +183m 5:23 / km
ahr:122 max:142 shoes: Black Roc

Up to the lake to see Anwen one more time. No signal in the valley and so I had to guess a bit on when she might arrive and hedged my bet early rather than late.
6 PM

Running 13:26 intensity: (11:11 @1) + (2:15 @2) 2.4 km (5:36 / km)
ahr:102 max:124 shoes: Black Roc

Back down to the car.

Tuesday May 21, 2019 #

9 AM

Running 51:36 intensity: (8:34 @1) + (32:19 @2) + (10:43 @3) 8.28 km (6:14 / km) +350m 5:08 / km
ahr:125 max:144 shoes: Black Roc

Run from Nantmor - over the top and then back around via Beddgelert. Nice run, made all the more interesting by the three very low flying Hercules going down the valley - free airshow.
C • Mach Loop 6
1 PM

Running 1:13:57 intensity: (24:00 @1) + (31:58 @2) + (17:59 @3) 10.71 km (6:54 / km) +615m 5:22 / km
ahr:123 max:150

Ran up Rhinog Fach. I went via the direct route because the race went around and I thought that I could avoid the runners but some plucky runners decided that the race wasn't quite hard enough already..

Running 37:23 intensity: (23:24 @1) + (11:29 @2) + (2:30 @3) 5.31 km (7:02 / km) +135m 6:15 / km
ahr:112 max:143

Found a nice spot out of the way to sit and watch runners go by and wait for Anwen. I was a little early but happy to wait. Then her tracker stopped updating - no problem, she'll be along in a minute. A long while later, after scoffing all of my 'emergency' food, I gave up, figuring she must have also taken the direct line and bypassed me. Still, it wasn't a bad way to spend an hour, eating raw jelly on the side of a kick-ass mountain in the sunshine. As I started to make my way down, who should appear! It turns out that the descent from Rhinog Fawr is not a nice one at all.

Monday May 20, 2019 #

1 PM

Running 14:44 intensity: (9:12 @1) + (5:32 @2) 1.53 km (9:36 / km) +114m 7:00 / km
ahr:109 max:124 shoes: Black Roc

Up to Pen Y Pass with Mark and Alice

Running 1:00:11 intensity: (10:10 @1) + (25:39 @2) + (24:22 @3) 7.79 km (7:44 / km) +787m 5:08 / km
ahr:127 max:152 shoes: Black Roc

Saw Anwen in Pen Y Pass and then ran up the miners path to beat her to the top.
4 PM

Running 40:00 intensity: (23:34 @1) + (16:26 @2) 8.26 km (4:51 / km) +81m 4:37 / km
ahr:113 max:134 shoes: Black Roc

Ran down the tourist track to Llanberis as I was a bit hungry and couldn't be bothered going a more interesting route. Haven't been down there before - the Snowdon race descent must be a bit nuts..

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