Training Log Archive: KrisIn the 7 days ending Jan 4, 2017:
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Wednesday Jan 4, 2017 #
Running 32:51 [2] 6.08 km (5:24 / km) +55m 5:10 / km
Running 33:08 [2] 6.05 km (5:28 / km)
Running 15:07 [2] 3.0 km (5:02 / km)
Running race 8:07 [5] 3.0 km (2:42 / km)
Rested for this, partly to give my body a break after a block of solid training but I also thought it was a good opportunity to see how fast I could go. Pacer was aiming for 32/33 (8.07 pace).
Was in the second row at the start with Jonny Hopkins (bit stupid from the organisers really) but when the gun went a gap opened up and I got to the front really easily. Then it was a case of sitting in with the pacer.
We started too slow - 68 through 400 but from then on he was on pace and I just stuck in behind. When he dropped out after 2000 I just tried to push on. It hurt but it was over before I knew it. Training seems to be working - now back to the grind.
2.45, 2.43, 2.39
Tuesday Jan 3, 2017 #
Running 1:04:41 [2] 13.02 km (4:58 / km) +243m 4:33 / km
Monday Jan 2, 2017 #
Note
(rest day)
Sunday Jan 1, 2017 #
Note
Therefore my main aim for the next six months is to stay injury/illness/overtraining free while doing my best at working consistently. This is exactly what I've been trying to do for the last 4 months. If I manage that then I'll be happy.
I have an easy couple of days lined up before an indoor 3000m on Wednesday. Then I'm back into XC season on the weekend.
Running 1:38:47 21.01 km (4:42 / km) +223m 4:28 / km
ahr:126 max:148
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