Training Log Archive: Kris

Running 1:33:56 [2] 18.88 km (4:59 / km) +97m 4:51 / km

Strength and Conditioning 10:00 [1]

Running 35:51 4.9 km (7:19 / km) +348m 5:24 / km
ahr:110 max:148

Running 1:08:26 12.78 km (5:21 / km) +228m 4:55 / km
ahr:113 max:140

Running 30:03 5.74 km (5:14 / km) +100m 4:49 / km
ahr:127 max:165

Running race 15:34 5.0 km (3:07 / km) +102m 2:50 / km
ahr:174 max:185

Running 1:00:48 12.53 km (4:51 / km) +39m 4:47 / km
ahr:121 max:137

Running 1:29:34 [2] 18.45 km (4:51 / km) +109m 4:43 / km

Strength and Conditioning 10:00 [1]

Running 3:50 0.81 km (4:43 / km) +1m 4:41 / km
ahr:116 max:126

Running 1:26:10 18.26 km (4:43 / km) +99m 4:36 / km
ahr:124 max:161

Running 3:44 0.83 km (4:29 / km) +1m 4:27 / km
ahr:120 max:132

Running 1:25:27 17.29 km (4:57 / km) +100m 4:48 / km
ahr:120 max:139

Running 3:36 0.82 km (4:24 / km) +1m 4:22 / km
ahr:124 max:143

Running 35:33 5.9 km (6:02 / km) +91m 5:36 / km
ahr:117 max:141

Running 27:48 6.43 km (4:20 / km)
ahr:149 max:189

Running 23:32 3.95 km (5:58 / km) +32m 5:44 / km
ahr:122 max:156

Running 3:12 0.8 km (4:01 / km) +1m 3:59 / km
ahr:97 max:120

Running 1:33:33 18.87 km (4:57 / km) +99m 4:50 / km
ahr:124 max:160

Strength and Conditioning 10:00 [1]

Running 21:12 3.66 km (5:48 / km) +2m 5:47 / km
ahr:114 max:151

Orienteering 44:50 9.27 km (4:50 / km) +95m 4:36 / km
ahr:169 max:175

Running 16:58 2.34 km (7:15 / km)
ahr:94 max:120

Running 7:23 1.0 km (7:25 / km) +1m 7:22 / km
ahr:105 max:153

Running 34:06 6.61 km (5:09 / km) +42m 5:00 / km
ahr:126 max:158

Orienteering 1:31:57 18.37 km (5:00 / km) +168m 4:47 / km
ahr:137 max:176

Running 16:04 2.4 km (6:42 / km) +9m 6:35 / km
ahr:116 max:128

Note
(rest day)

Running 41:37 8.85 km (4:42 / km) +25m 4:38 / km
ahr:115 max:128

Running 16:10 2.87 km (5:38 / km) +36m 5:18 / km
ahr:121 max:149

Strength and Conditioning 10:00 [1]

Running 40:47 8.59 km (4:45 / km) +15m 4:43 / km
ahr:118 max:128

Running 7:29 1.28 km (5:52 / km) +35m 5:10 / km
ahr:117 max:132

Running 35:35 6.29 km (5:39 / km) +92m 5:16 / km
ahr:113 max:129

Running 29:09 7.18 km (4:03 / km)
ahr:141 max:178

Running 22:31 4.4 km (5:07 / km) +31m 4:57 / km
ahr:119 max:134

Running 45:02 9.34 km (4:49 / km) +39m 4:43 / km
ahr:121 max:153

Football 50:00 [0]
ahr:122 max:159

Running 5:06 0.86 km (5:55 / km) +7m 5:42 / km
ahr:114 max:127

Running 6:47 1.28 km (5:17 / km) +33m 4:41 / km
ahr:133 max:148

Strength and Conditioning 5:00 [1]

Running 11:59 2.29 km (5:13 / km) +12m 5:06 / km
ahr:117 max:162

Orienteering 57:59 11.27 km (5:09 / km) +205m 4:43 / km
ahr:160 max:181

Running 20:30 3.16 km (6:29 / km) +14m 6:21 / km
ahr:113 max:144

Running 13:37 2.15 km (6:20 / km) +16m 6:07 / km
ahr:106 max:147

Running 1:14:25 13.5 km (5:31 / km) +1150m 3:52 / km
ahr:167 max:189

FRA relays, leg 2 with Rhys

Little Rob sent us off in 2nd, 30s behind Shettleston and with HBT right on our trail (or maybe not). Rhys set the pace on the flat trail run out and I hit the hill feeling quite good. My legs have been quite tired after the Skyline but I felt OK when we started climbing. We reeled in Shettleston quite quickly and just set about putting out a good rhythm. Me and Rhys were both climbing pretty well but Jethro was on an off day so as we climbed into the clag we pulled out a lead.

I had the map out and set on navigating the ridge but in the end there was a path the whole way around which wasn't on the map. This made me a bit nervy at times as the path occasionally deviated from where my compass was telling me to go, but the few bits of tape settled those nerves. We perhaps dropped a bit early out of checkpoint 2, losing the path and dropping into the reentrant, but we got back on track soon enough. The descent was taken quite easy in anticipation of the climb coming up.

The first climb was runnable all the way. The second climb was hands on knees all the way and at times required hands out in front and crawl. We started the climb and I felt as good as I could expect. I had another look back here and was a bit scared to see Shettleston and HBT close behind. Maybe it was 30-40 seconds but it doesn't look far when it is steep.

We pushed hard up this climb and as we disappeared into the mist I saw that HBT were dropping back. I didn't look back much after that as we climbed back into the clag. We reached the top and ran as hard as we could down the hill, noone else in sight by now. When we finished we had pulled out the gap a bit more to 90 seconds.

Neil and Matt had a solid Nav leg and pulled the lead out to 4 minutes, so Jonny had a good buffer - not that he needed it. Good fun.

Running 22:30 3.79 km (5:56 / km) +1m 5:55 / km
ahr:152 max:181

Running 54:35 9.98 km (5:28 / km) +241m 4:53 / km
ahr:111 max:141

Running 1:27:22 18.46 km (4:44 / km) +114m 4:36 / km
ahr:123 max:166

Strength and Conditioning 10:00 [1]

Running 1:32:33 [2] 18.9 km (4:54 / km) +98m 4:46 / km

Running 1:25:39 17.4 km (4:55 / km) +109m 4:46 / km

Strength and Conditioning 10:00 [1]

Running 1:25:22 [2] 17.18 km (4:58 / km) +112m 4:49 / km

Running 10:01 1.33 km (7:31 / km) +87m 5:40 / km
ahr:116 max:145

Running 7:16 0.73 km (10:01 / km) +79m 6:29 / km
ahr:115 max:134

Running 2:15:51 27.15 km (5:00 / km) +1842m 3:44 / km

Pentland skyline - 1st (just under Murray's record)

I had been looking forward to this as I've heard a lot about the race before. I was also keen to avoid a repeat of my late disintegration in Trahenna two weeks ago. In the last week I'd had a good look at the map and read Murray's write ups, so I knew the sort of thing I was facing.

The pace from the start was pretty relaxed with Murray leading us out up Caerketten. My legs felt a bit heavy going up here so I was quite happy when we got to the top and I could have a relax on the downhill. The main thing I took from Murray's write ups was that the downhills need to be easy the first half or you'll destroy your legs - so this is what I did.

A lead group of Murray, Spongey, Andy Fallas, Jethro and me (and Peter) had formed by the time we were going up Allemuir. Once again I took the descent really easy and a gap opened up between me and the group. I closed the gap going to Castlelaw but once we came to the descent I was gapped once again. I managed to catch back up by the farm and enjoyed the fact that my legs were starting to feel a bit more alive.

After a quick drink I decided to shake things up by putting a steady pace up Turnhouse. I focused on tapping out a comfortable but hard rhythm interspersed with a few glances back to see who was going to follow. Spongey followed on the lower slopes but was overtaken by Andy as we got to about halfway. I summited alone in the lead and relaxed down the descent (although not to the extent I was earlier). I repeated this over Carnethy and Andy caught me at the bottom of Scolds Law. I was quite glad of the company as it is still a long way to the finish from here.

We ran well over the next section, careful not to go into the red. I took a gel over the kips and we arrived at the Drove road checkpoint 2 minutes slower than Murray when he set the record (Actually only 1.17).

I got a small gap down the marked section of Hare's, which was the first rougher terrain we had encountered, but I didn't want to push too hard too early. I was aware that the next section was the toughest and could be make or break.

I found a nice trod up into Black hill but it climbed too sharply and when I looked back across Andy had picked up a better line which climbed more gradually onto the ridge. When we came together he had reversed the gap and my 10m lead had become a 10m deficit. I gradually closed this on the uphill so we started the descent together once again.

From most of the chat I had heard beforehand, the right of the re-entrant going up Bells is nicer running than the left, so it pays to cut off the path early to make your way across to that side. I started to look for a way across but Andy was still heading down the path. I went for it, praying that I wouldn't regret it. I found some nice lines down the hill and a nice trod up the other side and came out at the same time as Andy who had gone on the path the whole way.

In my head I was home dry now. I knew it was fast running from Bells to the finish and with noone in sight behind, Andy and I would be first and second. I had worked hard but still had matches to burn. Nearing the top of Bells, I started to get a bit of a gap. This is it. Close enough to the finish to press on.

All thoughts of saving my legs were gone now and I focused on getting over and down off each hill as they came. I asked the spectators what the gap was over Capelaw and was met with 'not a lot'. I risked a glance back going up Allemuir and it seemed big enough. At this point I looked at my watch and saw that I was on about 2.05. I remembered Murray's record write up where he had reached the top of Allemuir with 15 minutes to get to the finish to break the old record - 2.22. As I got to the top I was pretty much level with that. Could this be on?

I pushed the run across to Caerketton as hard as I could, whilst trying to do the maths in my head. It could be on, but it would be close. I flung myself down the hill in the hope that my maths was correct and when I got to the finish line I had just snuck under. Nice. Andy came in not long after to set the third fastest time ever.

It was a really nice race, good running all the way. The conditions we got were pretty much ideal and it was good to have Andy to race the whole way. I didn't think about the record for most of the way and after a relaxed first half felt good on the second - this is almost certainly the best way to run it. The way my legs were feeling after, I have no idea how Murray did this, the 6 stage and then went on to race again in the afternoon.

Splits in the comment


Testing the waters up Turnhouse

Running 6:46 [1] 0.83 km (8:07 / km) +5m 7:53 / km

Running 47:14 9.76 km (4:50 / km) +39m 4:45 / km
ahr:110 max:128

Running 1:26:42 17.3 km (5:01 / km) +100m 4:52 / km
ahr:112 max:132

Running 1:31:55 18.82 km (4:53 / km) +100m 4:46 / km
ahr:114 max:130

Strength and Conditioning 10:00 [1]

Running 1:57:45 25.07 km (4:42 / km) +126m 4:35 / km
ahr:121 max:143

Running 34:40 [2] 6.24 km (5:33 / km) +94m 5:10 / km

Running 35:19 9.95 km (3:33 / km)
ahr:164 max:182

Running 20:06 3.92 km (5:07 / km) +32m 4:55 / km
ahr:122 max:136

Running 1:05:29 12.76 km (5:08 / km) +235m 4:42 / km
ahr:112 max:146

Running 23:31 4.43 km (5:19 / km) +59m 4:59 / km
ahr:105 max:125

Running 20:00 4.06 km (4:56 / km) +58m 4:36 / km
ahr:139 max:165

Running 1:04:18 10.81 km (5:57 / km) +944m 4:09 / km
ahr:169 max:181

HBMR - Last leg with Rhys.
Great fun, team done good.

Started off 35 seconds behind Borrowdale after a good job by the first three legs. I knew the first flat bit along the track and so set off pretty hard in pursuit. Had closed a lot by the first checkpoint and it didn't take long for us to catch them once we started climbing. Had to sit in for a bit until the path opened up and we could get past. I was feeling good so was pushing the climb with Rhys providing the directions from behind. I started to glance back when we were on the steps and saw that the gap to Borrowdale was increasing. Couldn't see any chasers but there are plenty of lines through this part so we had to keep pushing.

When we got to the top our positions reversed. Whilst I was pushing Rhys on the climb, Rhys skipped across the rocks and flew down the descents while I pansyed and stuttered. Suddenly I was the one struggling to keep up but luckily the tricky sections were followed by more runnable sections or climbs and I managed to close the gap back to Rhys each time. I knew we had it when we hit St Sunday Crag with a clear lead. Great team performance and great to be the ones to finally beat Borrowdale - who came second.



New overall record for the team, 3 seconds faster than the old one. Me and Rhys 40 seconds off the record on last leg.

I'm really enjoying this mini fell season of mine. I am still in good shape and climbing really well but if I actually wanted to compete at this fell running lark I'd have to sort out my running over rocks and steep descents. Hopefully these things won't matter next weekend.

Results

Running 26:15 [2] 4.56 km (5:45 / km) +71m 5:20 / km

Running 43:02 [2] 8.39 km (5:08 / km) +200m 4:35 / km

Running 29:32 4.61 km (6:24 / km) +481m 4:13 / km
ahr:126 max:155