Training Log Archive: Kris

Peter palmers, was goading anwen all the time in the run up to our runs that I'd come running past her backwards so it made us both determined to beat the other over that line.

Swanseas team did good in 9th or summat. We were battling with Eryri all the way through. Ben was 5 mins down on first leg, then we lost a little time to Eryri on the second leg as Ceiran is damn fast, then on third Katie was having a flyer catching Del loads before missing the butterfly and losing 12 or so mins after that. We also lost a bit of time on the Orange to Niall who is also fast (where are they breeding these kids??). Then our Yellow runners Charlie and Steven went out 20 mins down on Eryri at the same time as ween went out on their last leg. Then came the turn of our nippy lil ones. Steven had a belter (fastest on course :) ) and I went out 16 minutes down by my watch. Ran out very fast indeed, and didn't even need to look at my map untill second control as they were huge runners legs. 30 secs on 2 as the ditch I expected to see was in a load of holly bushes and I went the wrong side and doubled back. Then clean and fast to first time through spectator. Slightly slower to 6, on wrong side of hill. 30 secs. Also visualisation was pretty crap into 13. 30 secs. So 1 min 30 on first half of course. Then I started really chasing hard as I knew that chances to run past ween were fast running out. Running too fast I didnt check off enough features on way to 15 so lost 2 min 30 and then was too far to the right on 16 (30 secs) then hit my attack perfect to 17 and ran into forest jus a lil too high from there and lost another 1 min 30. Was pleased with stratagy though relocation after that was good, and got back in zone. Need to work on getting back earlier though, after one mistake not 3. Didn't pass ween in the end so she got the pride this time. Reckon I could have been 5 mins faster though, even though I'm nit picking a bit, was an easy area and I should have been bang on.

Right essay over.

C • Tut tut 3

C • Map 1

Hill reps in middle of clyne.

Run out/warm up, 15 mins, 2.5km.
Then 4x3 sprints up gradual hill (about 100m with 20m climb), recovery jog back down. 2 mins jog in between sets.
24s (*chased by dog) 21s 19s 21s 20s 19s 19s 20s 17s 19s 19s 19s
Run back 15 mins, 2.5km.

Run down through woods to west cross so I could do some sprint training. Felt quite good, even up the hills and I spent most of my time wondering when my dads gps thingy would actually realise where we were.

One of a few sprint courses I had planned ages ago on West Cross. Did it at speed, made it tricky in parts, especially the apartmenty bit. Course was 3.25km long but GPS tells me I ran 4.5km. 20 28

C • Map 1

Second sprint course. This time had a couple of controls I wasn't too happy with. Came out the wrong way of 5 into dead end, went long way round out of 8 missing an underpass. Started to have a bit of trouble concentrating towards the end although I kept it all together. 3.1km 19 28

C • Map 1

Run home, Felt quite tight and tired now from the two efforts I put in, still kept a steady pace though on the way back, even up the hills.

Some really Hardcore stretching back at the house, wouldn't normally put it in but was really tight and needed to do loads. Enjoyed todays run quite alot actually. Anyone know how/if I can put maps onto here?

C • Linking in things 2

Warm up in stands as it was tipping it down. Up and down steps alot.

Right, the group I do intervals with are having a month off so I jumped in with the only people on the track who were the dead nippy, sub 16 5km, we could kick your ass any day group. They were doing 2 x 800, 4 x 400, 2 x 800 with a minute inbetween the 400s and 3 between the 8s. I joined in after they had done the first two 800s so I did 4 x 400, 2 x 800 with them and then added two extra 800s for the ones I'd missed. Was doing the 400s at about 65 I think and about 2 25s for the 800s was quite a hard session.

Usual sorta stuff to make sure I don't get lazy with the core work