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Training Log Archive: Kris

In the 31 days ending Dec 31, 2012:

activity # timemileskm+mload
  Running35 27:09:22 172.8 278.09 5646470.4
  Orienteering5 5:55:32 33.09(10:45) 53.26(6:41) 1087143.7
  Strength and Conditioning8 4:33:2634.7
  Total38 37:38:20 205.89 331.35 6733648.9
  [1-5]38 37:35:44

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Monday Dec 31, 2012 #

12 PM

Running 1:25:50 intensity: (3 @0) + (20:30 @1) + (41:11 @2) + (22:00 @3) + (2:06 @4) 12.28 km (6:59 / km) +491m 5:49 / km
ahr:125 max:164

Running around some lakes with Anwen

Sunday Dec 30, 2012 #

11 AM

Running 51:45 intensity: (8 @0) + (40 @1) + (16:06 @2) + (29:44 @3) + (5:07 @4) 11.29 km (4:35 / km) +98m 4:24 / km
ahr:138 max:174

Saturday Dec 29, 2012 #

2 PM

Running 47:34 intensity: (56 @1) + (36:00 @2) + (10:06 @3) + (32 @4) 9.23 km (5:09 / km) +123m 4:50 / km
ahr:131 max:160

Friday Dec 28, 2012 #

10 AM

Orienteering 1:32:33 intensity: (1 @0) + (3 @1) + (11:14 @2) + (1:02:39 @3) + (18:36 @4) 14.55 km (6:22 / km) +262m 5:50 / km
ahr:146 max:170

https://dl.dropbox.com/u/30356324/gower%20training...

https://dl.dropbox.com/u/30356324/gowertraining.mp...

Running 1:01 intensity: (21 @1) + (40 @2) 0.16 km (6:12 / km)
ahr:118 max:126

Thursday Dec 27, 2012 #

10 AM

Orienteering 1:00:14 intensity: (1:56 @1) + (12:19 @2) + (39:47 @3) + (5:50 @4) + (22 @5) 8.78 km (6:51 / km) +87m 6:32 / km
ahr:141 max:177

Training in broughton with some of the swansea bay guys. Bottom of right foot was really sore so took it pretty easy.

https://dl.dropbox.com/u/30356324/broughton271212r...
GPS isn't very good for some reason..

Wednesday Dec 26, 2012 #

10 AM

Running 20:00 intensity: (58 @1) + (10:02 @2) + (7:56 @3) + (1:04 @4) 3.61 km (5:33 / km) +29m 5:20 / km
ahr:133 max:166

Running race 25:38 intensity: (12 @1) + (4 @2) + (4 @3) + (1:22 @4) + (23:56 @5) 8.06 km (3:11 / km) +55m 3:04 / km
ahr:178 max:184

5 mile race in Glynneath.

Started comfortably stuck in the pack, was a bit more up and down than I was expecting and wet and windy but felt comfortable. Dewi put a dig in at the halfway point and gapped all bar one of the group, myself included. I worked back on to the group of 5 before one guy was dropped at 3 miles and I was dropped at about 3 and a half. Eventually finished 200m back or so in 4th.

Looking at the km splits I was really consistant, just didn't have the extra gear to follow the leaders. Pleased with where I am at the moment though.

Running 15:41 [2] 2.62 km (5:59 / km) +27m 5:42 / km
ahr:121 max:129

Tuesday Dec 25, 2012 #

1 PM

Running 58:00 [2] 10.0 km (5:48 / km)

Monday Dec 24, 2012 #

1 PM

Running 19:38 intensity: (8 @0) + (49 @1) + (6:34 @2) + (7:48 @3) + (4:19 @4) 3.62 km (5:26 / km) +24m 5:15 / km
ahr:140 max:171

Orienteering 25:09 intensity: (1:00 @2) + (9:45 @3) + (14:24 @4) 4.11 km (6:07 / km)
ahr:155 max:169

https://dl.dropbox.com/u/30356324/Oxwich%20Route.j...

Running 14:42 intensity: (38 @1) + (8:24 @2) + (5:40 @3) 2.11 km (6:58 / km) +84m 5:49 / km
ahr:131 max:151

Strength and Conditioning 16:00 [1]

Sunday Dec 23, 2012 #

8 AM

Running 1:35:59 intensity: (6:04 @1) + (45:29 @2) + (41:27 @3) + (2:48 @4) + (11 @5) 15.69 km (6:07 / km) +367m 5:29 / km
ahr:134 max:175

Dropped off at penmaen and ran home.

Saturday Dec 22, 2012 #

3 PM

Running 59:15 intensity: (11 @0) + (1:04 @1) + (30:51 @2) + (10:25 @3) + (13:02 @4) + (3:42 @5) 13.44 km (4:25 / km) +160m 4:10 / km
ahr:141 max:177

First flat intervals of the year, eased myself into it. Felt pretty good.

Friday Dec 21, 2012 #

10 AM

Running 1:00:01 intensity: (11 @0) + (3:05 @1) + (8:51 @2) + (43:38 @3) + (4:16 @4) 10.45 km (5:45 / km) +188m 5:16 / km
ahr:140 max:163

6 PM

Strength and Conditioning 20:28 [1]

Thursday Dec 20, 2012 #

11 AM

Running 30:42 intensity: (3:09 @1) + (12:54 @2) + (8:42 @3) + (2:08 @4) + (3:49 @5) 6.26 km (4:54 / km) +197m 4:14 / km
ahr:137 max:185

Easy run with one rep of heroes at the end.

Wednesday Dec 19, 2012 #

Strength and Conditioning 15:00 [3]

The core challenge with Treb
12 PM

Running 1:30:00 intensity: (42:25 @1) + (41:00 @2) + (6:35 @3) 16.14 km (5:35 / km) +322m 5:04 / km
ahr:111 max:165

Tuesday Dec 18, 2012 #

Running 51:00 [2] 10.0 km (5:06 / km)

Monday Dec 17, 2012 #

Running 11:00 [2]

Strength and Conditioning 40:00 [1]

Running 53:00 [2]

Monday madness

Saturday Dec 15, 2012 #

11 AM

Running 2:02:31 intensity: (3:33 @1) + (52:55 @2) + (52:43 @3) + (7:31 @4) + (5:49 @5) 21.45 km (5:43 / km) +633m 4:59 / km
ahr:141 max:210

Friday Dec 14, 2012 #

6 PM

Running 46:33 intensity: (13 @0) + (2:26 @1) + (3:04 @2) + (25:47 @3) + (13:29 @4) + (1:34 @5) 7.63 km (6:06 / km) +203m 5:23 / km
ahr:146 max:206

Wednesday Dec 12, 2012 #

8 AM

Running 8:27 intensity: (4 @0) + (17 @1) + (5 @2) + (1:40 @3) + (2:12 @4) + (4:09 @5) 1.49 km (5:40 / km) +11m 5:28 / km
ahr:181 max:232

Strength and Conditioning 51:51 intensity: (45:13 @1) + (4:43 @2) + (1:55 @3)
ahr:93 max:143

1 PM

Running 1:04:41 intensity: (9 @0) + (1:06 @1) + (48:16 @2) + (5:29 @3) + (9:39 @4) + (2 @5) 10.58 km (6:07 / km) +105m 5:49 / km
ahr:136 max:175

Monday Dec 10, 2012 #

9 AM

Strength and Conditioning 50:07 [1]

Running 13:54 [2] 2.05 km (6:48 / km) +98m 5:29 / km

4 PM

Running 1:00:21 intensity: (18:30 @1) + (37:17 @2) + (4:34 @3) 10.52 km (5:44 / km) +255m 5:07 / km
ahr:121 max:146

Sunday Dec 9, 2012 #

7 AM

Running 13:33 intensity: (1 @0) + (22 @1) + (9:58 @2) + (3:12 @3) 3.32 km (4:05 / km) +58m 3:45 / km
ahr:129 max:141

Down to the Hubs, late.
10 AM

Running 17:49 intensity: (1:43 @1) + (12:41 @2) + (3:25 @3) 2.92 km (6:06 / km) +47m 5:39 / km
ahr:126 max:147

Running 35:50 intensity: (5 @1) + (11 @2) + (14 @3) + (5:32 @4) + (29:48 @5) 9.76 km (3:40 / km) +165m 3:23 / km
ahr:177 max:183

South Yorkshire Cross Country League Final.

Pretty much identical to the last cross country. Pretty undulating (one long hill at the start of the lap and three short steep hills at the end), much muddier than the last one, 4 laps. Started steady up the first hill but could see a gap already opening up in front of me so pushed across to Jonny's group of around 15. After that I just kept working on the guy in front, catching second place (first was well clear from the word go) just at the start of the last lap. Started to tighten up round the last lap but stuck in there for second place.

The mud was very sapping but felt pretty steady throughout.

Running 5:28 intensity: (31 @1) + (4:57 @2) 0.73 km (7:29 / km) +3m 7:20 / km
ahr:119 max:125

12 PM

Running 5:09 intensity: (28 @1) + (4:28 @2) + (13 @3) 0.81 km (6:21 / km) +2m 6:16 / km
ahr:121 max:135

2 PM

Running 10:03 intensity: (1 @0) + (32 @1) + (2:38 @2) + (6:52 @3) 1.62 km (6:12 / km) +90m 4:51 / km
ahr:135 max:153

Saturday Dec 8, 2012 #

5 PM

Running 42:30 intensity: (7 @0) + (3:00 @1) + (29:43 @2) + (9:29 @3) + (11 @4) 7.64 km (5:34 / km) +142m 5:05 / km
ahr:128 max:155

Easy with Treb..

Friday Dec 7, 2012 #

12 PM

Running 11:52 intensity: (5 @0) + (24 @1) + (14 @2) + (1:14 @3) + (9:48 @4) + (7 @5) 2.23 km (5:19 / km)
ahr:145 max:173

Strength and Conditioning 40:00 intensity: (25:00 @1) + (8:53 @2) + (5:39 @3) + (21 @4) + (7 @5)
ahr:108 max:176

4 PM

Running 1:30:28 intensity: (1:52 @1) + (38:25 @2) + (46:44 @3) + (3:27 @4) 17.0 km (5:19 / km) +391m 4:46 / km
ahr:130 max:153

Long after Uni, lots of icy roads.

Thursday Dec 6, 2012 #

5 PM

Running 47:31 intensity: (21 @0) + (9:10 @1) + (9:31 @2) + (12:25 @3) + (13:46 @4) + (2:18 @5) 7.65 km (6:13 / km) +221m 5:26 / km
ahr:134 max:177

10 x Blake street, because 5 reps is for wimps..

Wednesday Dec 5, 2012 #

11 AM

Running 11:48 intensity: (1:46 @1) + (4:30 @2) + (4:24 @3) + (1:08 @4) 2.09 km (5:39 / km)
ahr:127 max:162

Strength and Conditioning 40:00 intensity: (1 @0) + (29:33 @1) + (8:30 @2) + (1:56 @3)
ahr:100 max:142

5 PM

Running 1:00:08 intensity: (26:56 @2) + (30:14 @3) + (2:58 @4) 10.65 km (5:39 / km) +270m 5:01 / km
ahr:135 max:167

Home from Uni.

Tuesday Dec 4, 2012 #

5 PM

Running 1:07:02 [2] 11.73 km (5:43 / km) +274m 5:07 / km

Home from Uni, Coldy.

Sunday Dec 2, 2012 #

11 AM

Running 8:37 intensity: (39 @0) + (4 @1) + (16 @2) + (3:19 @3) + (1:14 @4) + (3:05 @5) 1.05 km (8:14 / km) +56m 6:30 / km
ahr:164 max:218

Orienteering 2:20:56 intensity: (2:36 @1) + (19:49 @2) + (1:19:29 @3) + (39:02 @4) 19.18 km (7:21 / km) +649m 6:17 / km
ahr:141 max:166

Long O, taking it easy but still shafted at the end.

Running 2:02 intensity: (6 @0) + (13 @1) + (1:43 @2) 0.23 km (8:50 / km) +2m 8:28 / km
ahr:121 max:128

Saturday Dec 1, 2012 #

Running 20:00 [2]

12 PM

Running 59:32 intensity: (4 @0) + (49 @1) + (13:05 @2) + (23:48 @3) + (21:41 @4) + (5 @5) 8.11 km (7:20 / km) +438m 5:47 / km
ahr:141 max:171

Easy up Loughrigg with the boys.
5 PM

Running 9:34 intensity: (1 @0) + (41 @1) + (5:44 @2) + (3:01 @3) + (7 @4) 1.43 km (6:40 / km) +17m 6:18 / km
ahr:123 max:150

Orienteering 36:40 intensity: (41 @1) + (2 @2) + (1:03 @3) + (13:45 @4) + (21:09 @5) 6.63 km (5:32 / km) +89m 5:11 / km
ahr:168 max:180

Night O, Great fun. Made a dick of myself at the start.

Running 3:13 intensity: (2 @0) + (24 @1) + (2:47 @2) 0.44 km (7:14 / km)
ahr:114 max:130

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