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Training Log Archive: Kris

In the 31 days ending Dec 31, 2013:

activity # timemileskm+mload
  Running34 29:11:51 199.22 320.61 5892510.5
  Strength and Conditioning6 3:45:3832.0
  Orienteering2 1:31:23 6.75(13:32) 10.86(8:25) 26425.8
  Total37 34:28:52 205.97 331.48 6156568.3
  [1-5]37 33:51:44

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Tuesday Dec 31, 2013 #

2 PM

Running 1:32:35 intensity: (2 @0) + (3:22 @1) + (58:16 @2) + (30:04 @3) + (51 @4) 18.09 km (5:07 / km) +247m 4:47 / km
ahr:131 max:165

Monday Dec 30, 2013 #

3 PM

Running 49:11 intensity: (32 @1) + (3:14 @2) + (43:22 @3) + (2:03 @4) 10.65 km (4:37 / km) +119m 4:22 / km
ahr:142 max:167

Sunday Dec 29, 2013 #

Running 41:43 [3] 8.0 km (5:13 / km)

Saturday Dec 28, 2013 #

1 PM

Running 1:17:52 intensity: (34 @1) + (19:15 @2) + (53:27 @3) + (4:36 @4) 15.08 km (5:10 / km) +252m 4:46 / km
ahr:140 max:171 (sick)

Friday Dec 27, 2013 #

3 PM

Running 1:05:46 intensity: (25 @1) + (30:14 @2) + (31:11 @3) + (3:56 @4) 11.45 km (5:45 / km) +223m 5:14 / km
ahr:136 max:166 (sick)

Thursday Dec 26, 2013 #

10 AM

Running 18:00 intensity: (20 @1) + (6:06 @2) + (10:01 @3) + (1:33 @4) 3.48 km (5:10 / km) +13m 5:04 / km
ahr:138 max:166

Running race 26:34 intensity: (1 @0) + (1 @1) + (8 @2) + (10 @3) + (51 @4) + (25:23 @5) 8.09 km (3:17 / km) +46m 3:12 / km
ahr:181 max:187 (sick)

Glyn Neath 5 Miler.

4th. 55 seconds slower than last year.

Booo. Cold just hanging around in the background all week. Felt terrible in the night but woke up feeling ok so thought I may as well.

Felt ok warming up and the first 3km felt ok if a bit fast. Started to get a bit harder and from about 4km I went completely off a cliff and couldn't keep the pace. Dropped back to 4th with 5th right with me, stuggling along at 3.30min/km. Got away (slowly) from 5th but the whole thing was a struggle.

I suppose I can find a lot of reasons for this; not great training the last couple of weeks, cold lingering around, fast start, too much food/beer yesterday but I suppose I'll just get over this cold and see if it happens again..

EDIT: I was 10 seconds up at 3km over last year. Perhaps a combination of cold and some poor pacing led me off the cliff..

Running 16:07 intensity: (1 @0) + (14:28 @2) + (1:38 @3) 2.37 km (6:48 / km) +22m 6:30 / km
ahr:126 max:141

Wednesday Dec 25, 2013 #

1 PM

Running 50:23 intensity: (14:32 @2) + (32:09 @3) + (3:42 @4) 9.3 km (5:25 / km) +179m 4:57 / km
ahr:139 max:167 (sick)

Tuesday Dec 24, 2013 #

Running 1:10:00 [2] 14.0 km (5:00 / km) +200m 4:40 / km
(sick)

Strength and Conditioning 10:00 [3]
(sick)

Monday Dec 23, 2013 #

3 PM

Running 1:07:27 intensity: (6 @0) + (54 @1) + (18:34 @2) + (42:08 @3) + (5:45 @4) 11.57 km (5:50 / km) +215m 5:20 / km
ahr:139 max:165 (sick)

Coldy, not terrible but not great.

Sunday Dec 22, 2013 #

11 AM

Running 55:49 intensity: (40 @1) + (19:58 @2) + (32:38 @3) + (2:33 @4) 10.25 km (5:27 / km) +227m 4:54 / km
ahr:137 max:162

Saturday Dec 21, 2013 #

4 PM

Running 1:01:27 intensity: (5:15 @0) + (7:14 @1) + (36:32 @2) + (11:01 @3) + (1:25 @4) 9.99 km (6:09 / km) +248m 5:28 / km
ahr:127 max:157

Friday Dec 20, 2013 #

12 PM

Strength and Conditioning 39:54 intensity: (4:54 @0) + (25:57 @1) + (6:20 @2) + (2:29 @3) + (14 @4)
ahr:95 max:161

Running 6:38 intensity: (14 @1) + (3:25 @2) + (2:59 @3)
ahr:134 max:146

6 PM

Running 59:51 intensity: (5:56 @1) + (47:03 @2) + (6:38 @3) + (14 @4) 9.75 km (6:08 / km) +232m 5:29 / km
ahr:125 max:170

Wednesday Dec 18, 2013 #

Running 1:00:00 intensity: (20:00 @2) + (40:00 @4) 14.0 km (4:17 / km) +200m 4:00 / km

Tuesday Dec 17, 2013 #

5 PM

Running 1:06:59 intensity: (2 @0) + (6:11 @1) + (43:45 @2) + (16:34 @3) + (27 @4) 13.14 km (5:06 / km) +324m 4:32 / km
ahr:127 max:163

Monday Dec 16, 2013 #

2 PM

Strength and Conditioning 45:18 intensity: (1:24 @0) + (35:01 @1) + (3:51 @2) + (4:49 @3) + (13 @4)
ahr:101 max:156

Running 42:57 intensity: (11 @1) + (11:20 @2) + (29:38 @3) + (1:48 @4) 7.71 km (5:34 / km) +198m 4:56 / km
ahr:141 max:159

Saturday Dec 14, 2013 #

Running 20:00 [1]

Friday Dec 13, 2013 #

5 PM

Running 59:01 intensity: (38 @1) + (46:42 @2) + (11:41 @3) 9.75 km (6:03 / km) +221m 5:26 / km
ahr:128 max:150

Thursday Dec 12, 2013 #

5 PM

Running 59:02 intensity: (4:16 @1) + (39:24 @2) + (15:19 @3) + (3 @4) 10.45 km (5:39 / km) +240m 5:04 / km
ahr:129 max:155

Wednesday Dec 11, 2013 #

5 PM

Strength and Conditioning 35:52 intensity: (6:54 @0) + (24:45 @1) + (3:56 @2) + (17 @3)
ahr:86 max:139

Running 58:10 intensity: (2:41 @1) + (29:02 @2) + (26:27 @3) 10.89 km (5:20 / km) +286m 4:43 / km
ahr:132 max:152

Tuesday Dec 10, 2013 #

1 PM

Running 46:01 intensity: (3 @0) + (1:17 @1) + (26:29 @2) + (18:02 @3) + (10 @4) 8.76 km (5:15 / km) +143m 4:52 / km
ahr:131 max:165

Monday Dec 9, 2013 #

Note
(rest day)

Tired from the weekend. This week will have to be an easy week as I have lots of work and Anwen is visiting..

Sunday Dec 8, 2013 #

10 AM

Running 16:09 intensity: (13:57 @0) + (30 @1) + (1:42 @2) 2.19 km (7:23 / km) +17m 7:06 / km
ahr:121 max:134

Running 35:45 intensity: (3 @0) + (4 @1) + (6 @2) + (6 @3) + (2:46 @4) + (32:40 @5) 10.31 km (3:28 / km) +103m 3:18 / km
ahr:177 max:182

South Yorkshire XC Championships

Tired after yesterday but felt ok when I started warming up. Started steady and gradually worked my way up to the front of the pack over the first km or so. Stuck in for the first lap as we gradually shed the fast starters. A Hallamshire guy made a gap going into lap two and I tried to limit the gap as much as possible. Managed to keep the gap at around 50m for the next two laps as we gradually got further away from the chasers. Pulled a little back on the last lap but he pushed on up the last hill and I couldn't get him.

Running 14:59 intensity: (10:49 @1) + (4:10 @2) 1.92 km (7:49 / km) +25m 7:20 / km
ahr:107 max:130

Saturday Dec 7, 2013 #

11 AM

Running 48:25 intensity: (1:35 @1) + (6:47 @2) + (36:14 @3) + (3:49 @4) 7.68 km (6:19 / km) +319m 5:13 / km
ahr:141 max:164

12 PM

Orienteering 48:20 intensity: (7 @0) + (15:50 @1) + (27:04 @2) + (5:19 @3) 4.17 km (11:35 / km) +34m 11:08 / km
ahr:119 max:150

3 PM

Running 37:07 intensity: (1 @0) + (28 @1) + (3:48 @2) + (25:52 @3) + (6:58 @4) 7.07 km (5:15 / km) +46m 5:05 / km
ahr:145 max:169

5 PM

Running 36:30 intensity: (8:22 @1) + (17:04 @2) + (10:20 @3) + (40 @4) + (4 @5) 5.46 km (6:41 / km) +162m 5:49 / km
ahr:126 max:175

Friday Dec 6, 2013 #

6 PM

Running 1:09:50 intensity: (7 @0) + (30:27 @1) + (31:25 @2) + (7:51 @3) 10.84 km (6:26 / km) +193m 5:55 / km
ahr:119 max:151

Thursday Dec 5, 2013 #

5 PM

Running 30:20 intensity: (2 @0) + (3:24 @1) + (16:05 @2) + (10:15 @3) + (34 @4) 5.86 km (5:10 / km) +98m 4:46 / km
ahr:128 max:156

Orienteering 43:03 intensity: (50 @1) + (5:57 @2) + (19:21 @3) + (16:55 @4) 6.69 km (6:26 / km) +230m 5:29 / km
ahr:149 max:170

7 PM

Running 20:36 intensity: (26 @0) + (9:05 @1) + (10:07 @2) + (58 @3) 2.1 km (9:47 / km) +44m 8:52 / km
ahr:113 max:138

Wednesday Dec 4, 2013 #

4 PM

Running 15:00 [2] 3.0 km (5:00 / km)

5 PM

Strength and Conditioning 50:00 [2]

6 PM

Running 39:48 intensity: (2:14 @1) + (30:30 @2) + (7:04 @3) 6.98 km (5:42 / km) +152m 5:08 / km
ahr:128 max:145

Tuesday Dec 3, 2013 #

9 AM

Running 28:54 intensity: (48 @1) + (11:01 @2) + (11:50 @3) + (5:04 @4) + (11 @5) 5.15 km (5:37 / km) +87m 5:11 / km
ahr:140 max:176

5 PM

Running 1:05:21 intensity: (2 @0) + (6:40 @1) + (41:51 @2) + (10:26 @3) + (6:22 @4) 11.65 km (5:37 / km) +178m 5:13 / km
ahr:129 max:164

Monday Dec 2, 2013 #

10 AM

Strength and Conditioning 44:34 intensity: (3:41 @0) + (33:28 @1) + (5:37 @2) + (1:48 @3)
ahr:94 max:145

4 PM

Running 58:50 intensity: (1:14 @1) + (22:05 @2) + (21:45 @3) + (13:42 @4) + (4 @5) 10.64 km (5:32 / km) +234m 4:59 / km
ahr:141 max:175

Sunday Dec 1, 2013 #

10 AM

Running 14:39 intensity: (1:20 @1) + (4:59 @2) + (6:05 @3) + (2:15 @4) 2.24 km (6:32 / km) +40m 6:00 / km
ahr:132 max:154

Running race 33:49 intensity: (3:20 @4) + (30:29 @5) 8.69 km (3:53 / km) +320m 3:17 / km
ahr:176 max:189

Gravy Pud Fell Race, 2nd

Went off in the Dark Peak Peloton up the first road. Two guys tried a breakaway just at the top so I had a confer with Jimmy. We were pretty sure the second guy was not going to stick as he had road shoes.. The first guy looked alright but was wearing a silly hat - Banter start or a ruse perhaps? Decided not to give him too much leeway up the track and started to pull away from the other guys with another guy in tow. Dropped the other guy on the next climb and caught the leader. The steep bit at the top I went for it a bit and pulled out 40m or so by the summit, legs were feeling it though and it was a struggle getting them turning over again. Pushing hard but on the next track he came back like a freight train and was past me in an instant. He got a lead on me on this track bit and I thought I was out of it but on the downhill I started to close. Closed all the way through the forest and made it back onto his shoulder, then we hit the road and he was away again. Had 20s on me by the finish. Turns out he is quite an alright road runner (5km PB 14.35) so I'm not too depressed because I didn't have the flat pace today. We both snuck under the old record as well.
C • No race report kris? 3

Running 14:16 intensity: (5:18 @1) + (7:24 @2) + (1:34 @3) 2.05 km (6:57 / km) +39m 6:21 / km
ahr:121 max:142

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