Training Log Archive: KrisIn the 31 days ending Dec 31, 2016:
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| Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | ||||||||||||||||||||||||||||||||||||
Saturday Dec 31, 2016 #
Running 33:10 [2] 6.6 km (5:02 / km) +1m 5:01 / km
Running 31:47 5.64 km (5:38 / km)
ahr:119 max:156
Running race 14:11 5.0 km (2:50 / km) +60m 2:41 / km
ahr:180 max:192
Three laps. Shared the work pretty well with Josh and Ieuan and it was us and Alex George in a pack of four going into the last lap. I went to the front at this point to try to pick up the pace because I didn't fancy a sprint. Got to the turn around up the hill with Ieuan and a bit of a gap to the other two. Pushed hard on the way back down, got a gap, and just ran as hard as I could. Was tying up the last 200m but had enough of a gap to take the win.. Chuffed with that.
Running 1:19 [2] 0.17 km (7:53 / km)
ahr:127 max:133
Running 15:29 2.47 km (6:17 / km) +21m 6:02 / km
ahr:115 max:127
Friday Dec 30, 2016 #
Running 53:00 [2] 8.6 km (6:10 / km) +120m 5:46 / km
Thursday Dec 29, 2016 #
Running 41:45 [2] 9.26 km (4:31 / km) +101m 4:17 / km
ahr:72 max:72
Running 58:30 11.4 km (5:08 / km) +91m 4:56 / km
ahr:122 max:170
Wednesday Dec 28, 2016 #
Running 2:25:56 28.18 km (5:11 / km) +444m 4:48 / km
ahr:121 max:152
Tuesday Dec 27, 2016 #
Running 57:27 [2] 9.13 km (6:17 / km) +185m 5:43 / km
Running 48:28 10.21 km (4:45 / km) +95m 4:32 / km
ahr:123 max:139
Monday Dec 26, 2016 #
Running 29:42 [2] 5.33 km (5:35 / km) +14m 5:30 / km
Running race 23:49 [5] 8.05 km (2:58 / km) +41m 2:53 / km
Legs still a bit tired from Saturday but there was a good group of Swansea Harriers out with Jonny, Guy and Danal. A few surges at the start but we were setting a good pace on the way out. At the turn, I put in a bit of a dig and tried to run it home. I don't know when I got the gap as I didn't want to look back but with a mile left I had 75m (I asked Matt who had cycled it to watch as I still didn't want to look back). Happy with the time in pretty good conditions.
Running 1:47 [1] 0.2 km (9:00 / km) +2m 8:38 / km
Running 21:42 [2] 3.7 km (5:52 / km) +11m 5:47 / km
Sunday Dec 25, 2016 #
Running 52:28 8.35 km (6:17 / km) +117m 5:52 / km
ahr:105 max:151
Running 1:06:56 14.22 km (4:42 / km) +111m 4:32 / km
ahr:122 max:138
Saturday Dec 24, 2016 #
Running 30:46 6.93 km (4:26 / km) +4m 4:26 / km
ahr:122 max:141
Running race 14:58 5.02 km (2:59 / km)
ahr:172 max:182
Into the wind for just under half and then with the wind behind to the finish. Solo from the start.
Running 30:49 5.26 km (5:52 / km) +101m 5:21 / km
ahr:118 max:138
Friday Dec 23, 2016 #
Running 1:01:04 [2] 11.7 km (5:13 / km) +222m 4:46 / km
Thursday Dec 22, 2016 #
Running 1:51:02 25.91 km (4:17 / km) +123m 4:11 / km
ahr:133 max:167
Wednesday Dec 21, 2016 #
Running 1:34:12 19.13 km (4:55 / km) +90m 4:49 / km
ahr:127 max:161
Tuesday Dec 20, 2016 #
Running 21:48 [2] 4.6 km (4:44 / km) +62m 4:26 / km
Running 15:13 [2] 2.41 km (6:19 / km) +7m 6:14 / km
Running 28:59 6.03 km (4:48 / km)
5.55, 2.47, 2.12, 1.36, 61, 29
Jamie Crowe down tonight - nice to have another person to help with the pace setting. Wind was gusting to the point that we almost switched to 300s to avoid it. Times compare favourably to the last time I ran this session which was in the summer, in nicer conditions and with marginally more recovery.
Running 24:43 [2] 4.65 km (5:19 / km) +32m 5:08 / km
Monday Dec 19, 2016 #
Running 3:45 [2] 0.82 km (4:34 / km) +1m 4:33 / km
Running 1:34:31 [2] 18.86 km (5:01 / km) +98m 4:53 / km
Sunday Dec 18, 2016 #
Running 1:17:33 11.63 km (6:40 / km) +530m 5:26 / km
ahr:127 max:153
Orienteering 23:54 3.44 km (6:57 / km) +90m 6:09 / km
ahr:136 max:152
Running 39:47 6.91 km (5:45 / km) +155m 5:11 / km
ahr:115 max:134
Saturday Dec 17, 2016 #
Running 22:26 [2] 4.51 km (4:59 / km) +44m 4:45 / km
Orienteering 35:34 [4] 6.43 km (5:32 / km) +109m 5:06 / km
Running 12:45 [2] 2.23 km (5:42 / km) +22m 5:26 / km
Running 8:00 [2] 1.21 km (6:38 / km)
Orienteering 24:33 [4] 3.9 km (6:17 / km) +97m 5:36 / km
Running 11:29 [2] 1.41 km (8:07 / km) +18m 7:39 / km
Friday Dec 16, 2016 #
Running 37:22 8.12 km (4:36 / km) +2m 4:36 / km
ahr:126 max:164
Thursday Dec 15, 2016 #
Running 1:50:31 25.92 km (4:16 / km) +118m 4:10 / km
7.37, 7.20, 7.18, 7.09, 6.58, 7.00
Wednesday Dec 14, 2016 #
Running 1:30:59 17.72 km (5:08 / km) +140m 4:56 / km
ahr:118 max:147
Tuesday Dec 13, 2016 #
Running 3:16 [1] 0.79 km (4:08 / km)
Running 9:59 1.91 km (5:14 / km) +36m 4:47 / km
ahr:118 max:138
Running 39:45 7.66 km (5:11 / km) +70m 4:58 / km
ahr:120 max:155
Running 42:55 8.85 km (4:51 / km)
ahr:153 max:187
4.47,
65, 66, 66, 65,
4.42,
65, 66, 65, 64,
4.38
Effort level up a notch from last week but legs turning over well.
Running 14:49 2.85 km (5:12 / km) +35m 4:54 / km
ahr:122 max:142
Monday Dec 12, 2016 #
Running 1:31:09 18.97 km (4:48 / km) +111m 4:40 / km
ahr:118 max:143
Running 6:34 1.1 km (5:59 / km) +25m 5:22 / km
ahr:117 max:138
Strength and Conditioning 10:00 [1]
Sunday Dec 11, 2016 #
Running 46:28 [2] 9.95 km (4:40 / km) +75m 4:30 / km
Saturday Dec 10, 2016 #
Running 40:30 [2] 7.66 km (5:17 / km) +196m 4:41 / km
Running 50:01 12.32 km (4:04 / km) +77m 3:56 / km
ahr:144 max:161
Friday Dec 9, 2016 #
Running 36:47 [2] 7.5 km (4:54 / km) +72m 4:41 / km
Running 59:01 [2] 12.07 km (4:53 / km) +177m 4:33 / km
Thursday Dec 8, 2016 #
Running 1:30:31 17.74 km (5:06 / km) +169m 4:52 / km
ahr:125 max:166
My 'raz' was 'weak' tonight.
Strength and Conditioning 10:00 [1]
Wednesday Dec 7, 2016 #
Running 1:32:40 18.83 km (4:55 / km) +100m 4:48 / km
ahr:82 max:128
Tuesday Dec 6, 2016 #
Running 29:30 5.26 km (5:37 / km) +99m 5:08 / km
ahr:116 max:138
Running 49:13 10.76 km (4:34 / km)
ahr:152 max:184
6.13,
67, 66, 66, 66, 65,
6.09,
68, 66, 66, 65, 65,
6.04
Wet and cold but feeling good tonight.
Running 16:32 3.24 km (5:06 / km) +36m 4:50 / km
ahr:123 max:144
Monday Dec 5, 2016 #
Running 1:28:20 18.49 km (4:47 / km) +102m 4:39 / km
ahr:119 max:130
Strength and Conditioning 10:00 [1]
Sunday Dec 4, 2016 #
Running 1:32:58 21.06 km (4:25 / km) +137m 4:17 / km
ahr:124 max:145
Saturday Dec 3, 2016 #
Running 28:40 5.1 km (5:37 / km) +138m 4:57 / km
ahr:114 max:145
Running 35:21 5.75 km (6:09 / km) +38m 5:57 / km
ahr:117 max:164
Running race 29:21 9.48 km (3:06 / km) +169m 2:51 / km
ahr:175 max:187
Group of 5 formed on the first lap and I stayed with the group feeling ok. Going into the second lap the group started to break up and from then on I made sure I kept on putting out a good rhythm and I started to get a bit of a gap at the front. Pushed hard and didn't need to plug the depths of pain today. Laps were really consistent - 9.20, 9.22, 9.17 (1.22).
Running 12:02 1.89 km (6:22 / km) +36m 5:49 / km
ahr:113 max:133
Friday Dec 2, 2016 #
Running 1:01:13 [2] 13.02 km (4:42 / km) +28m 4:39 / km
Running 7:47 [2] 1.35 km (5:46 / km) +32m 5:09 / km
Thursday Dec 1, 2016 #
Running 1:00:10 12.94 km (4:39 / km) +18m 4:37 / km
ahr:94 max:134
Running 35:33 6.74 km (5:17 / km) +137m 4:47 / km