Training Log Archive: KrisIn the 7 days ending Mar 16, 2018:
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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