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Training Log Archive: Kris

In the 31 days ending Dec 31, 2019:

activity # timemileskm+mload
  Running48 45:35:19 373.45(7:19) 601.01(4:33) 5556617.6
  Strength and Conditioning2 10:001.0
  Total50 45:45:19 373.45 601.01 5556618.6

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Tuesday Dec 31, 2019 #

9 AM

Running 38:09 intensity: (8:54 @1) + (24:20 @2) + (4:55 @3) 8.73 km (4:22 / km) +96m 4:09 / km
ahr:124 max:143 shoes: Orange Ride

Easy morning
6 PM

Running 19:06 intensity: (1:33 @1) + (13:49 @2) + (2:00 @3) + (1:44 @4) 4.42 km (4:19 / km) +2m 4:19 / km
ahr:129 max:160 shoes: Orange Ride

Running 20:27 intensity: (11:09 @1) + (6:57 @2) + (2:21 @3) 2.21 km (9:16 / km) +84m 7:47 / km
ahr:114 max:153 shoes: Blue 4's

Start delayed so quite a few strides before the gun.

Running 14:15 intensity: (11 @1) + (2 @2) + (7 @3) + (4:50 @4) + (9:05 @5) 5.1 km (2:48 / km) +4m 2:47 / km
ahr:174 max:186 shoes: Blue 4's

Nos Galan 5km - 1st, 14:15
Kept it controlled at the start and settled into a little group with James Hunt and Ciaran Lewis - all doing a bit of the work. Towards the end of the second lap I got a bit of a gap and pushed on the try to make it difficult for them. Looking at my watch I thought I had a decent chance at the record (14:11) so I was pushing hard around the last lap but the GPS fooled me and I had longer to go than I thought so I just missed it.
Good fun, always a cracking atmosphere - Not sure on splits but reckon I got faster all the way.
The official results have my time wrong (down as 14:29) - fake news, this is the source of true information.

Running 31:41 intensity: (24:42 @1) + (6:59 @2) 5.37 km (5:54 / km) +13m 5:50 / km
ahr:110 max:121 shoes: Orange Ride

Monday Dec 30, 2019 #

3 PM

Running 1:10:08 intensity: (15:48 @1) + (53:50 @2) + (30 @3) 16.12 km (4:21 / km) +142m 4:10 / km
ahr:120 max:137 shoes: Orange Ride

Easy 10 miles from home - looking forward to Nos Galan tomorrow.

Sunday Dec 29, 2019 #

9 AM

Running 1:42:44 intensity: (33:02 @1) + (58:01 @2) + (11:41 @3) 20.88 km (4:55 / km) +430m 4:28 / km
ahr:120 max:148 shoes: Black Roc

Nice run with Matt, Jac, Marc and Dan around Three cliffs and Cefn Bryn.
5 PM

Running 37:00 intensity: (10:40 @1) + (17:16 @2) + (4:25 @3) + (4:39 @4) 8.72 km (4:15 / km) +100m 4:01 / km
ahr:126 max:169 shoes: Orange Ride

Easy loop with 8 x 15s strides.

Saturday Dec 28, 2019 #

9 AM

Running 1:34:19 intensity: (26:11 @1) + (46:22 @2) + (21:46 @3) 22.15 km (4:15 / km) +100m 4:10 / km
ahr:123 max:141 shoes: Orange Ride

Merry the harriers and joined then for their warm up before continuing down the front.

Friday Dec 27, 2019 #

8 AM

Running 41:21 intensity: (19:48 @1) + (21:33 @2) 8.73 km (4:44 / km) +112m 4:27 / km
ahr:112 max:127 shoes: Orange Ride

Easy morning - Star Wars instead of an evening run.
C • Star wars 3

Thursday Dec 26, 2019 #

10 AM

Running 22:04 intensity: (1:22 @1) + (19:09 @2) + (1:33 @3) 5.06 km (4:22 / km) +46m 4:10 / km
ahr:126 max:139 shoes: Orange Ride

Running 10:23 intensity: (4:24 @1) + (3:53 @2) + (1:55 @3) + (11 @4) 1.55 km (6:43 / km) +66m 5:32 / km
ahr:120 max:156 shoes: Blue 4's

Running race 23:43 intensity: (11 @1) + (3 @2) + (6 @3) + (12:09 @4) + (11:14 @5) 8.14 km (2:55 / km) +31m 2:52 / km
ahr:174 max:184 shoes: Blue 4's

Glynneath 5 mile - 1st
Set off hard and was on my own for most of the race. Felt really good until the turn but lost a bit up the hill from 5-6km. Managed to get back into a rhythm after the top though.

Running 9:49 intensity: (6:59 @1) + (2:50 @2) 1.79 km (5:29 / km) +20m 5:12 / km
ahr:113 max:125 shoes: Blue 4's

Running 16:39 intensity: (14:56 @1) + (1:43 @2) 3.17 km (5:15 / km) +10m 5:10 / km
ahr:108 max:122 shoes: Orange Ride

6 PM

Running 41:35 intensity: (18:38 @1) + (22:57 @2) 8.73 km (4:46 / km) +125m 4:27 / km
ahr:116 max:134 shoes: Orange Ride

Driech

Wednesday Dec 25, 2019 #

9 AM

Running 23:13 intensity: (12:20 @1) + (10:53 @2) 5.02 km (4:37 / km) +79m 4:17 / km
ahr:114 max:129 shoes: Orange Ride

3 PM

Running 1:02:28 intensity: (5:03 @1) + (56:54 @2) + (31 @3) 14.66 km (4:16 / km) +90m 4:08 / km
ahr:124 max:137 shoes: Orange Ride

Tuesday Dec 24, 2019 #

11 AM

Running 1:30:43 intensity: (52:17 @1) + (36:21 @2) + (2:05 @3) 16.95 km (5:21 / km) +373m 4:49 / km
ahr:112 max:144

Easy with Matt around Oxwich and Cefn Bryn - muddy.
5 PM

Running 42:39 intensity: (19:51 @1) + (22:48 @2) 8.78 km (4:51 / km) +101m 4:36 / km
ahr:113 max:129 shoes: Orange Ride

Evening loop - a bit tired after the 3.30 start..

Monday Dec 23, 2019 #

12 PM

Running 39:33 intensity: (27:08 @1) + (12:24 @2) + (1 @3) 8.35 km (4:44 / km) +135m 4:23 / km
ahr:110 max:123 shoes: Black Hawk

Easy from work - last time for a couple of weeks.
4 PM

Running 1:05:22 intensity: (6:39 @1) + (46:05 @2) + (6:54 @3) + (5:44 @4) 14.71 km (4:27 / km) +10m 4:26 / km
ahr:126 max:161 shoes: Black Hawk

Sunday Dec 22, 2019 #

8 AM

Running 1:28:42 intensity: (1:03:41 @1) + (22:30 @2) + (2:31 @3) 15.06 km (5:53 / km) +395m 5:12 / km
ahr:107 max:151 shoes: Black Roc

Hawks Christmas long run. Very nice and relaxed with a big group out. I thought about going out again in the evening but it would have just been to chase miles.

Saturday Dec 21, 2019 #

10 AM

Running 1:51:52 intensity: (1:37 @1) + (17:24 @2) + (45:37 @3) + (47:14 @4) 31.06 km (3:36 / km) +239m 3:28 / km
ahr:150 max:173 shoes: Orange Ride

6 km warm up, 10 x 1 km on, 1 km off, 5 km cool down - around the Glen Clova half route. On was 3:01-3:12, off was 3:34-3:46. Pretty knackered at the end. I clearly didn't work hard enough, as Anwen handily pointed out - she got three Strava segments on her run whereas I got none.

Friday Dec 20, 2019 #

6 AM

Running 41:32 intensity: (19:38 @1) + (21:54 @2) 8.82 km (4:43 / km) +62m 4:33 / km
ahr:114 max:131 shoes: Orange Ride

Very early but quite nice and warm..
12 PM

Strength and Conditioning 5:00 [1]

5 PM

Running 1:09:54 intensity: (27:56 @1) + (39:23 @2) + (2:35 @3) 14.43 km (4:51 / km) +93m 4:42 / km
ahr:116 max:151 shoes: Black Hawk

Including some short strides

Thursday Dec 19, 2019 #

4 PM

Running 1:20:28 intensity: (5:42 @1) + (1:04:53 @2) + (9:53 @3) 17.35 km (4:38 / km) +238m 4:20 / km
ahr:126 max:145 shoes: Black Dyna

Nice run through Camperdown catching up with Spongey.

Wednesday Dec 18, 2019 #

12 PM

Running 34:12 intensity: (27:13 @1) + (6:59 @2) 7.04 km (4:52 / km) +42m 4:43 / km
ahr:110 max:122 shoes: Black Hawk

Meant to get out in the morning but it looked icy and I'm a wimp. Still, it's quite nice to run at lunchtime since it means I see some daylight.
5 PM

Running 1:14:54 intensity: (10:00 @1) + (1:04:17 @2) + (37 @3) 17.31 km (4:20 / km) +10m 4:19 / km
ahr:121 max:137 shoes: Black Hawk

Easy around Tentsmuir - starting off feeling a bit flat but then feeling good in the second half so did a little extra. Listened to TRI's interview with Johan.

Tuesday Dec 17, 2019 #

11 AM

Running 33:04 intensity: (17:54 @1) + (15:10 @2) 7.01 km (4:43 / km) +56m 4:32 / km
ahr:114 max:129 shoes: Black Dyna

5 PM

Running 28:12 intensity: (22:42 @1) + (5:30 @2) 5.34 km (5:17 / km) +48m 5:03 / km
ahr:106 max:131 shoes: Orange Ride

Running 36:17 intensity: (40 @1) + (3:28 @2) + (6:23 @3) + (23:21 @4) + (2:25 @5) 10.8 km (3:22 / km)
ahr:158 max:177 shoes: Orange Ride

6 x 1600 (200 jog)
4.54, 4.53, 4.55, 4.53, 4.45, 4.44

Feeling good tonight and good to get in a longer session.

Running 23:49 intensity: (5:58 @1) + (17:50 @2) + (1 @3) 4.81 km (4:57 / km) +66m 4:38 / km
ahr:119 max:131 shoes: Orange Ride

Monday Dec 16, 2019 #

12 PM

Running 47:47 intensity: (23:08 @1) + (24:39 @2) 10.12 km (4:43 / km) +85m 4:32 / km
ahr:114 max:129 shoes: Black Dyna

7 PM

Strength and Conditioning 5:00 [1]

Sunday Dec 15, 2019 #

9 AM

Running 1:54:38 intensity: (2:57 @1) + (1:05:19 @2) + (46:22 @3) 28.62 km (4:00 / km) +133m 3:55 / km
ahr:134 max:168 shoes: Orange Ride

Dropped off by Anwen and ran home. A bit of a grind in the second half but feeling less tired than earlier in the week.

Saturday Dec 14, 2019 #

9 AM

Running 23:59 intensity: (50 @1) + (9:47 @2) + (12:17 @3) + (1:05 @4) 6.01 km (3:59 / km) +69m 3:46 / km
ahr:135 max:158 shoes: Black Hawk

Across to parkrun - running a bit late so had to hustle..

Running 15:50 intensity: (15 @2) + (19 @3) + (14:14 @4) + (1:02 @5) 5.0 km (3:10 / km) +87m 2:55 / km
ahr:169 max:176 shoes: Black Hawk

Dundee parkrun - mostly ran with Jamie until he glided away on the last hill. Too muddy for road shoes really.

Running 8:40 intensity: (12 @1) + (45 @2) + (3:47 @3) + (3:56 @4) 2.06 km (4:12 / km) +11m 4:06 / km
ahr:150 max:165 shoes: Black Hawk

4 x 1 min (1 min) after a little rest.

Running 25:35 intensity: (1:19 @1) + (23:36 @2) + (40 @3) 5.82 km (4:24 / km) +12m 4:21 / km
ahr:125 max:136 shoes: Black Hawk

12 PM

Running 56:52 intensity: (11:34 @1) + (43:25 @2) + (1:53 @3) 10.73 km (5:18 / km) +156m 4:57 / km
ahr:120 max:139

Friday Dec 13, 2019 #

7 AM

Running 32:38 intensity: (12:58 @1) + (19:05 @2) + (35 @3) 7.12 km (4:35 / km) +87m 4:19 / km
ahr:117 max:138 shoes: Black Hawk

4 PM

Running 1:02:05 intensity: (1:13 @1) + (10:34 @2) + (50:18 @3) 16.3 km (3:49 / km) +29m 3:47 / km
ahr:139 max:153 shoes: Black Dyna

Feeling good tonight - nice to get out of work early.

Thursday Dec 12, 2019 #

12 PM

Running 46:47 intensity: (12:36 @1) + (34:01 @2) + (10 @3) 10.09 km (4:38 / km) +63m 4:30 / km
ahr:118 max:135 shoes: Black Dyna

Feeling quite refreshed today - will probably run this evening as well. Replaced the battery in my heart rate monitor as well, so should get some decent signals again.
5 PM

Running 47:35 intensity: (5:05 @1) + (42:23 @2) + (7 @3) 10.27 km (4:38 / km) +11m 4:36 / km
ahr:119 max:135 shoes: Black Dyna

Wednesday Dec 11, 2019 #

12 PM

Running 32:58 [2] 6.84 km (4:49 / km) +44m 4:40 / km
ahr:166 max:183 shoes: Black Dyna

Still a bit tired and lacking in motivation (no imminent races on the calendar) so this week is turning into a bit of an unplanned break. I don't think there is much harm in this, last year I trained really well in December and got injured in January - not pushing things when I'm not feeling it should hopefully get me through the winter unscathed this time.

Tuesday Dec 10, 2019 #

6 PM

Running 25:03 [2] 5.03 km (4:59 / km) +52m 4:44 / km
ahr:153 max:183 shoes: Black Hawk

Running 15:18 intensity: (8:00 @2) + (5:18 @4) + (2:00 @5) 3.25 km (4:43 / km) +11m 4:38 / km
ahr:147 max:163 shoes: Black Hawk

1600, 4 x 200 (all off 2 mins)
Went along to the track but I was knackered so called it very early and just did some 200s.

Running 13:56 [2] 2.71 km (5:08 / km) +52m 4:42 / km
ahr:158 max:177 shoes: Black Hawk

Monday Dec 9, 2019 #

6 AM

Running 51:37 [2] 10.04 km (5:08 / km) +117m 4:51 / km
ahr:136 max:152 shoes: Orange Ride

Groggy morning run. Legs pretty knackered but good to get out..

Sunday Dec 8, 2019 #

8 AM

Running 15:09 [2] 2.9 km (5:13 / km) +26m 5:00 / km
ahr:142 max:157 shoes: Orange Ride

Easy shakeout with David and Tom.
11 AM

Running 32:51 intensity: (30:00 @2) + (2:51 @3) 5.53 km (5:57 / km) +72m 5:35 / km
ahr:139 max:156 shoes: Orange Ride

12 PM

Running 31:20 [5] 10.2 km (3:04 / km) +230m 2:46 / km

European XC Championships - 22nd, Team Gold.

Hilly course but very firm underfoot. Plan was similar to last year, don't go mad at the start and work through. This worked well for the two small laps and I was quite comfortable heading out on the first of six larger laps. I slowly stopped progressing through the field though and by the third large lap my legs were getting pretty tired. I'd worked up to 3rd Brit and somewhere around 20-25th but slipped backwards a bit on the final two laps, getting caught by Patrick Dever. I hung on up the final climb and when we hit the final descent I just went for it - full on sprint. I caught maybe 4-5 places on the descent and (unknowingly) one of these was a Belgian which gave us the team prize. If he'd have beaten me we'd have won the silver. Really happy to win the medal - I thought I could have run slightly better individually but it was a tough course and a lot of people struggled..
C • Gold! 11
1 PM

Running 24:58 intensity: (10:58 @1) + (13:49 @2) + (11 @3) 4.18 km (5:59 / km) +69m 5:31 / km
ahr:115 max:139 shoes: Orange Ride

Saturday Dec 7, 2019 #

9 AM

Running 39:15 intensity: (3:04 @1) + (26:23 @2) + (9:48 @3) 7.94 km (4:57 / km) +150m 4:31 / km
ahr:127 max:148 shoes: Orange Ride

A few laps of the course with plenty of stopping and starting.

Friday Dec 6, 2019 #

7 PM

Running 31:54 [2] 6.48 km (4:55 / km) +121m 4:30 / km
ahr:159 max:177 shoes: Orange Ride

Easy jog with Tom Evans once arriving in Lisbon. Long day after a 3:30 am alarm, but made it eventually..

Thursday Dec 5, 2019 #

6 AM

Running 42:22 intensity: (10 @1) + (26:55 @2) + (15:17 @3) 8.62 km (4:55 / km) +81m 4:42 / km
ahr:132 max:149 shoes: Black Dyna

5 PM

Running 42:55 [2] 8.55 km (5:01 / km) +62m 4:51 / km
ahr:155 max:185 shoes: Black Dyna

Wednesday Dec 4, 2019 #

12 PM

Running 45:31 [2] 9.62 km (4:44 / km) +53m 4:36 / km
ahr:159 max:178 shoes: Black Hawk

Feeling a lot more relaxed than I was this time last year.
5 PM

Running 50:31 [2] 10.03 km (5:02 / km) +58m 4:54 / km
ahr:140 max:164 shoes: Black Hawk

Tuesday Dec 3, 2019 #

6 PM

Running 25:19 [2] 4.89 km (5:11 / km) +49m 4:56 / km
ahr:147 max:176 shoes: Orange Ride

Running 23:03 intensity: (5:00 @3) + (15:03 @4) + (3:00 @5) 5.4 km (4:16 / km) +10m 4:14 / km
ahr:141 max:158 shoes: Orange Ride

2 x 800, 8 x 400 (60s)
2.16, 2.14,
66, 64, 64, 64,
63, 65, 64, 63

Short and sharp but feeling pretty good. These sessions always feel like a shock to the system.

Running 22:54 [2] 4.87 km (4:42 / km) +46m 4:29 / km
ahr:150 max:169 shoes: Orange Ride

Monday Dec 2, 2019 #

12 PM

Running 40:25 [2] 8.37 km (4:50 / km) +58m 4:40 / km
ahr:156 max:183 shoes: Black Hawk

Sunday Dec 1, 2019 #

2 PM

Running 1:45:17 [2] 25.1 km (4:12 / km) +37m 4:10 / km
ahr:155 max:178 shoes: Orange Ride

Tentsmuir long run - successfully avoiding running the same path twice.

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