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Training Log Archive: Kris

In the 30 days ending Sep 30, 2018:

activity # timemileskm+mload
  Running38 39:49:27 339.04(7:03) 545.63(4:23) 4482557.2
  Strength and Conditioning6 2:20:0014.0
  Total40 42:09:27 339.04 545.63 4482571.2

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Sunday Sep 30, 2018 #

8 AM

Running 1:31:08 intensity: (58:04 @1) + (30:11 @2) + (2:53 @3) 18.3 km (4:59 / km) +295m 4:37 / km
ahr:112 max:146

Nice run with Matt, mainly off-road. Left calf a bit tight, but not surprising after a couple of intense days back to back.

Saturday Sep 29, 2018 #

8 AM

Running 34:22 intensity: (7:55 @1) + (25:06 @2) + (1:21 @3) 7.45 km (4:37 / km) +71m 4:24 / km
ahr:119 max:146

Running 16:21 intensity: (10 @1) + (6 @2) + (18 @3) + (14:29 @4) + (1:18 @5) 5.0 km (3:16 / km) +99m 2:59 / km
ahr:166 max:178

Tring parkrun.

Wanted to run hard on tired legs. Nice course, all off road and plenty of climb. Almost got lost at one stage and struggled to get my heart rate up but good fun none the less.

Running 39:06 intensity: (13:39 @1) + (25:27 @2) 7.78 km (5:02 / km) +18m 4:58 / km
ahr:115 max:132

Friday Sep 28, 2018 #

10 AM

Running 1:19:13 intensity: (4:10 @1) + (16:13 @2) + (33:36 @3) + (25:14 @4) 21.25 km (3:44 / km) +43m 3:41 / km
ahr:145 max:166

Steady -> tempo for ~10 miles on the canal path. 4 strides at the end.
12 PM

Strength and Conditioning 10:00 [1]

Thursday Sep 27, 2018 #

8 AM

Running 1:29:05 intensity: (4:52 @1) + (41:48 @2) + (42:25 @3) 21.75 km (4:06 / km) +29m 4:04 / km
ahr:133 max:150

Wednesday Sep 26, 2018 #

6 AM

Running 1:27:06 intensity: (6:15 @1) + (1:06:42 @2) + (14:09 @3) 19.79 km (4:24 / km) +129m 4:16 / km
ahr:128 max:147

Running before sunrise for the first time this winter.
1 PM

Strength and Conditioning 10:00 [1]

Tuesday Sep 25, 2018 #

7 AM

Running 41:28 intensity: (32:18 @1) + (9:10 @2) 8.89 km (4:40 / km) +92m 4:26 / km
ahr:110 max:130

5 PM

Running 26:31 intensity: (12:00 @1) + (14:31 @2) 5.72 km (4:38 / km) +22m 4:33 / km
ahr:112 max:132

Running 29:06 intensity: (1:21 @1) + (3:03 @2) + (3:54 @3) + (16:04 @4) + (4:44 @5) 6.99 km (4:10 / km) +3m 4:09 / km
ahr:158 max:179

3 full laps (~ 2km), 6 x big lap (~440m), 3 full laps (~ 2km)
90 s between sets, 60 s between reps.

6.00, 78, 76, 76, 75, 76, 77, 5.55

Super windy with a headwind to start then a tailwind at the end.

Running 11:39 intensity: (1:33 @1) + (9:57 @2) + (9 @3) 2.14 km (5:27 / km) +31m 5:05 / km
ahr:121 max:131

Monday Sep 24, 2018 #

6 PM

Running 44:59 intensity: (25:53 @1) + (19:05 @2) + (1 @3) 9.8 km (4:35 / km) +90m 4:23 / km
ahr:112 max:122

Long day of work and feeling quite tired - not managed great training this past week...

Sunday Sep 23, 2018 #

8 AM

Running 1:59:02 intensity: (3:34 @1) + (1:20:24 @2) + (35:04 @3) 29.87 km (3:59 / km) +182m 3:52 / km
ahr:131 max:154

Up early and out for a long one. Felt good most of the way and picked it up in the last 10km.

Saturday Sep 22, 2018 #

2 PM

Running 55:41 intensity: (26:20 @1) + (29:14 @2) + (7 @3) 11.34 km (4:55 / km) +117m 4:40 / km
ahr:115 max:135

Run back to the apartment after some football. Should have run before football because I was knackered by the time we finished this and didn't want any more.

Friday Sep 21, 2018 #

12 PM

Running 1:29:12 intensity: (4:07 @1) + (33:40 @2) + (51:25 @3) 21.52 km (4:09 / km) +146m 4:00 / km
ahr:134 max:152

Nice run before heading to the Stag of the North. Back feeling better today.

Thursday Sep 20, 2018 #

Note

Back a bit better but still sore. I was very tired though.

Wednesday Sep 19, 2018 #

5 PM

Running 1:29:03 intensity: (10:22 @1) + (1:15:40 @2) + (3:01 @3) 20.87 km (4:16 / km) +165m 4:06 / km
ahr:121 max:137

Back very sore overnight and in the morning. Thankfully I was working from home so didn't have to drive to work. I made myself a standing desk to work from but not great. Went for a run because moving it seemed to help, and I felt fine while running.

Tuesday Sep 18, 2018 #

7 AM

Running 42:10 intensity: (35:36 @1) + (6:34 @2) 8.79 km (4:48 / km) +94m 4:33 / km
ahr:109 max:123

Back a bit sore and tightened up quite badly during the day, this was all I had planned anyway.

Monday Sep 17, 2018 #

6 AM

Running 11:00 [1] 2.1 km (5:14 / km) +40m 4:47 / km

Strength and Conditioning 35:00 [1]

Bar warm up
{Back squat x 5 @ 75, Hanging row x 10} x 3
{Step up L+R x 5 @ 35, DB shoulder press x 10 @ 7.5} x 3
{Dead bug L+R x 6, Side leg raise L+R x 10} x 3
5 PM

Running 1:15:56 intensity: (35 @1) + (12:40 @2) + (1:02:26 @3) + (15 @4) 20.02 km (3:48 / km) +60m 3:44 / km
ahr:140 max:155

That awkward time of year where it looks horrid outside but is still actually quite pleasant. I ran in a jacket and boiled...

Sunday Sep 16, 2018 #

8 AM

Running 2:17:34 intensity: (18:31 @1) + (1:38:32 @2) + (20:31 @3) 30.62 km (4:30 / km) +485m 4:10 / km
ahr:124 max:148

Saturday Sep 15, 2018 #

8 AM

Running 1:49:04 intensity: (7:18 @1) + (58:29 @2) + (8:27 @3) + (27:56 @4) + (6:54 @5) 25.21 km (4:20 / km) +314m 4:04 / km
ahr:139 max:181

2 x Parkrun (2.30) followed by 5 strides.
16.11, 15.46

Not all out but still tough work with lots of hills. 80 m of climbing in each 5km.

Friday Sep 14, 2018 #

6 AM

Running 1:29:42 intensity: (19:54 @1) + (1:08:27 @2) + (1:21 @3) 19.61 km (4:34 / km) +67m 4:30 / km
ahr:120 max:139

Thursday Sep 13, 2018 #

6 AM

Running 11:00 [1] 2.1 km (5:14 / km) +40m 4:47 / km

Strength and Conditioning 25:00 [1]

Bar warm up
{Deadlift @ 70, 75, 75 x 5; Press up x 8} x 3
{Reverse lunge L+R x 10 @ 25; Pull up with band x 5} x3
5 PM

Running 1:25:39 intensity: (16:18 @1) + (1:09:21 @2) 19.57 km (4:23 / km) +107m 4:16 / km
ahr:119 max:131

Wednesday Sep 12, 2018 #

7 AM

Running 40:56 intensity: (20:07 @1) + (18:37 @2) + (2:12 @3) 8.8 km (4:39 / km) +93m 4:25 / km
ahr:117 max:145

6 PM

Running 50:41 intensity: (6:55 @1) + (22:40 @2) + (4:09 @3) + (12:54 @4) + (4:03 @5) 12.09 km (4:12 / km) +109m 4:01 / km
ahr:137 max:179

6 x 1km (1 min) on a section of cycle track. Bit narrow at times which made it awkward to pass dog walkers. Alternating slightly up and slightly down.

3.13, 2.56, 3.01, 2.53, 2.59, 2.52

Tuesday Sep 11, 2018 #

Note
(rest day)

Monday Sep 10, 2018 #

7 AM

Running 11:00 [1] 2.1 km (5:14 / km) +20m 5:00 / km

Strength and Conditioning 35:00 [1]

Bar warm up
{Back squat x 5 @ 70, Hanging row x 10} x3
{Step up L+R x 5 @ 30, 40, 40, DB shoulder press x 10 @ 7.5} x3
{SL lowers L+R x 10, Leg raise L+R x 10}
5 PM

Running 1:19:59 intensity: (6:15 @1) + (1:11:58 @2) + (1:46 @3) 18.37 km (4:21 / km) +142m 4:12 / km
ahr:122 max:138

Sunday Sep 9, 2018 #

9 AM

Running 27:25 intensity: (4:13 @1) + (18:51 @2) + (1:56 @3) + (2:25 @4) 5.3 km (5:11 / km) +2m 5:10 / km
ahr:126 max:162

Running race 29:56 intensity: (8 @1) + (4 @2) + (12 @3) + (7:16 @4) + (22:16 @5) 10.0 km (3:00 / km) +6m 2:59 / km
ahr:178 max:187

Stirling 10km - 1st.

Ground myself into a bit of a hole last week but cut back a lot and feeling a bit fresher for today. The race started into a bit of wind and I covered a few early surges from various people. After a couple of km I stretched the legs out to see who the main challengers were going to be. Grant Sheldon was the only one to come with and we got a little gap on the rest of the field. As it was just the two of us I decided that it was worth keeping the pressure on. Grant stuck in stubbornly for a long time and I was wondering whether he would ever drop off, but at around 6.5km I got a small gap and the elastic snapped. From here it was just a grind into the finish. From the shape of the course, I was sure we'd have the wind at our backs at the end, but no, from 6-9km was probably the worst wind of the whole race.. Happy to dip under 30 and get the win, which were the two aims the day.
C • congrats 2

Running 20:29 intensity: (7:34 @1) + (12:54 @2) + (1 @3) 3.99 km (5:08 / km) +2m 5:07 / km
ahr:116 max:126

3 PM

Running 55:03 intensity: (9:05 @1) + (45:24 @2) + (34 @3) 11.94 km (4:37 / km) +81m 4:28 / km
ahr:121 max:139

Today's 29.56 10k means I've run <14.30 and under <30 in 2016, 2017 and 2018. Before 2016, my bests were 15.19 and 31.47. There is an element of not racing as much, certainly before 2015, but I definitely didn't think that I'd make those sort of improvements at the time (and I'm not sure anyone else did either!).
C • coaching help 19

Saturday Sep 8, 2018 #

9 AM

Running 11:00 [1] 2.4 km (4:35 / km)

Various pottering about cheering and chatting at Perth parkrun.
5 PM

Running 32:14 intensity: (19:31 @1) + (12:43 @2) 6.7 km (4:49 / km) +68m 4:35 / km
ahr:112 max:124

Friday Sep 7, 2018 #

4 PM

Running 1:14:56 intensity: (12:44 @1) + (57:25 @2) + (4:47 @3) 15.0 km (5:00 / km) +137m 4:47 / km
ahr:115 max:150

On the coastal path

Running 7:36 intensity: (1:06 @1) + (6:26 @2) + (4 @3) 1.4 km (5:26 / km) +34m 4:51 / km
ahr:119 max:131

Thursday Sep 6, 2018 #

6 AM

Running 1:18:58 intensity: (13:06 @1) + (1:05:52 @2) 18.11 km (4:22 / km) +72m 4:16 / km
ahr:120 max:132

Legs a bit tired, but not too bad once I started running.

Wednesday Sep 5, 2018 #

6 AM

Running 11:00 [1] 2.1 km (5:14 / km) +20m 5:00 / km

Strength and Conditioning 25:00 [1]

Bar warm up
{Back squat x 5 @ 65, Hanging row x 10}
{Split squat x 5 R+L @ 30, Push press x 10 @ 20}
5 PM

Running 1:14:00 intensity: (2:19 @1) + (5:11 @2) + (44:36 @3) + (20:45 @4) + (1:09 @5) 20.05 km (3:42 / km) +122m 3:35 / km
ahr:148 max:177

Moderate tempo with a pick up across the bridge.

Tuesday Sep 4, 2018 #

Note
(rest day)

Needed to feel a bit less tired.

Monday Sep 3, 2018 #

12 PM

Running 51:28 intensity: (49:29 @1) + (1:59 @2) 10.41 km (4:57 / km) +74m 4:46 / km
ahr:107 max:119

I had hoped that I'd be able to get a good volume of training while writing the final stages of my PhD but the last couple of weeks has felt like too much. I've been a bit knackered and not feeling like I'm recovering. I want to be in good shape for the Cardiff half on the 7th of October but the XC season is the bigger priority. So I'm going to ease back on the volume for the next month. I'll focus on getting two faster sessions, two gym sessions and some strides during the week.

Sunday Sep 2, 2018 #

8 AM

Running 31:27 intensity: (26:26 @1) + (5:01 @2) 6.35 km (4:57 / km) +75m 4:41 / km
ahr:109 max:123

Still feeling a bit knackered and DOMS from the gym. Luckily my biceps and traps are the worst and my legs are only a bit stiff..
11 AM

Running 2:31 [1] 0.8 km (3:08 / km) +11m 2:56 / km
ahr:104 max:114

Running 14:26 intensity: (1:23 @1) + (11:48 @2) + (1:15 @3) 3.16 km (4:34 / km) +32m 4:21 / km
ahr:125 max:141

1 PM

Running 30:53 intensity: (17:22 @1) + (8:02 @2) + (3:53 @3) + (1:36 @4) 5.02 km (6:09 / km) +148m 5:22 / km
ahr:116 max:163

2 PM

Running 30:29 intensity: (2 @2) + (10 @3) + (14:35 @4) + (15:42 @5) 9.38 km (3:15 / km) +274m 2:50 / km
ahr:174 max:183

Scottish trail champs, Falkland, 1st.

Let Andy Douglas set the pace for the first bit, as I wasn't 100% sure how tired my legs were. Was working pretty hard and the undulations made it difficult to get into a rhythm. After about 6km I put in some tester efforts but only got a few metres at best, I knew that I needed to commit fully if I was going to go. I nailed my colours to the mast with an effort down the hill after about 7km. I got a few seconds gap and managed to hold it at that until the finish. Andy finished 3 seconds behind. Hard work but happy to take the win.

Running 28:13 intensity: (14:16 @1) + (13:56 @2) + (1 @3) 4.67 km (6:03 / km) +89m 5:31 / km
ahr:115 max:133

Saturday Sep 1, 2018 #

2 PM

Running 1:29:40 intensity: (1:30 @1) + (1:22:24 @2) + (5:46 @3) 21.06 km (4:16 / km) +135m 4:08 / km
ahr:127 max:140

Feeling a bit fatigued but PhD is coming along well so shouldn't be much more than another month of this before I can relax a little bit..

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