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Training Log Archive: Kris

In the 1 days ending Nov 24:

activity # timemileskm+mload
  Running3 1:54:36 16.39(7:00) 26.38(4:21) 10942.1
  Total3 1:54:36 16.39(7:00) 26.38(4:21) 10942.1

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Sa

Saturday Nov 24 #

8 AM

Running 24:18 intensity: (2:38 @1) + (20:36 @2) + (1:04 @3) 5.4 km (4:30 / km)
ahr:123 max:138

1 PM

Running 31:16 [2] 5.8 km (5:23 / km)

2 PM

Running 28:31 intensity: (16 @1) + (2 @2) + (5 @3) + (4:03 @4) + (24:05 @5) 9.43 km (3:01 / km) +63m 2:56 / km
ahr:179 max:184

Liverpool Cross Challenge/Euro trials - 10th (6th senior)

Goal was top 10 to try to bag a spot on the GB team for Stirling XC in January.

Started well, felt comfortable and was right into the lead pack, unlike previous years where I've been way back at the start. During the first lap I even felt so comfortable that I lead for part of the way. In the second lap, a group of 5 started to get away and I settled into a group which included 6th, 7th and 8th (myself, Cairess and Surafel - both u23's but without numbers on their backs to tell me that). I still felt pretty decent at this point but going into the third lap I started to slip backwards, we were joined by another 2 u23's and then I properly started to slip off the back. The last half lap was a big struggle as those 4 pushed on and I started to pop, but I hung on to get the top 10.

I think this race rewards you for going out hard. The last lap is very busy, lapping the tail end of the field, which can make it difficult to keep track of gaps and saps rhythm.

Strava thinks laps of: 8.33, 8.37 and 8.50 (minutes the start and finish straights)

Running 30:31 intensity: (15:09 @1) + (15:04 @2) + (18 @3) 5.74 km (5:19 / km) +46m 5:06 / km
ahr:116 max:135

Missing a warm up but I'll add that another time

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