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Training Log Archive: Kris

In the 1 days ending Jun 23, 2018:

activity # timemileskm+mload
  Running2 1:30:23 12.23(7:24) 19.67(4:36) 6725.2
  Total2 1:30:23 12.23(7:24) 19.67(4:36) 6725.2

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Saturday Jun 23, 2018 #

7 AM

Running 20:00 intensity: (19:23 @1) + (37 @2) 3.71 km (5:23 / km) +53m 5:01 / km
ahr:104 max:118

7 PM

Running 38:16 intensity: (18:58 @1) + (14:46 @2) + (4:32 @3) 6.94 km (5:31 / km) +3m 5:30 / km
ahr:115 max:151

Running race 13:45 intensity: (13 @1) + (7 @2) + (13 @3) + (1:50 @4) + (11:22 @5) 5.0 km (2:45 / km)
ahr:178 max:191

BMC 5000 in Loughborough, 1st!

So the aim for the track running season was to dip under 14 minutes. I'm entered into the British Championships next weekend, but I thought that this might give me a better shot at running a quick time.

Got the train down this morning (9.30-15.50) which was ok but I was feeling a bit tired and tight when I arrived. Didn't really shake that feeling until I started warming up for the race but during my warm up I started feeling really good. My tactics were to try to stay in the lead group for as long as possible and hope I had the legs to stay on pace if/when I dropped off.

I started near the back and tried to stay tucked in as much as possible. Whenever I sensed a gap opening up ahead I moved to get ahead of the split and stay in the front pack. The pacing was great and I still felt good when the pacer dropped out after 2.8km.

The two Norwegians took up the pace for a couple of laps but they quickly started to get frustrated. With 1500m to go they both moved out into lane 2 and one of them gestured for someone else to come through and do some work. I felt good, and I didn't want to mess about and risk slowing down, so I went through and took the lead. I must have got a bit of adrenaline from this as I started to get a gap. From here I just worked as hard as I could, bouyed by the commentary telling me the gap was growing. I also worked out I was safely below 14 which gave me another boost.

On the last lap the commentators started to say that the gap was closing, and with 50m to go I risked a look behind - one of the Norwegians was right on my shoulder! I gave my best attempt at a sprint and just managed to hold him off.

So that couldn't have gone much better really..

2.46, 2.46, 2.46, 2.46, 2.41

A post shared by Kris Jones (@thekrisjones) on

Running 18:22 intensity: (18 @1) + (10:51 @2) + (7:13 @3) 4.03 km (4:34 / km) +11m 4:30 / km
ahr:131 max:147

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