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Training Log Archive: Kris

In the 7 days ending Jan 22, 2017:

activity # timemileskm+mload
  Running10 10:13:45 77.73(7:54) 125.09(4:54) 970161.5
  Strength and Conditioning1 10:001.0
  Total11 10:23:45 77.73 125.09 970162.5

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MoTuWeThFrSaSu

Sunday Jan 22, 2017 #

8 AM

Running 24:50 [2] 5.12 km (4:51 / km) +60m 4:35 / km
ahr:128 max:160

12 PM

Running 33:33 intensity: (10:54 @1) + (9:51 @2) + (9:15 @3) + (3:33 @4) 6.26 km (5:22 / km) +23m 5:16 / km
ahr:125 max:164

Running race 33:11 [5] 10.58 km (3:08 / km) +44m 3:04 / km
ahr:166 max:167

Cardiff Cross Challenge - 2nd

After a relaxed couple of hundred metres Dewi started to push the pace on hard at the front. I'm not too keen on fast starts so even thought I tried to respond he immediately got a gap. Up until halfway I kept pretty close behind and we pulled away from the chasers, but in the second half the gap slowly grew as he kept turning the screw. I finished up about 100m behind but with a fair gap behind me.

Also, my HR monitor fell off after about 200m so I ran with it in my hand for the first lap until I could throw it to my parents.. It's been a bit crap that HR monitor...

Strava thinks 8.08, 8.11, 8.18 for the three big laps (1 small, 3 big). It felt as if I slowed more than that, but that doesn't take into account the first lap which felt the fastest..

45(!?) seconds slower through 9km than in the Liverpool xc.. I don't know what to make of that.. Today's course was basically pan flat but very twisty in places - does it make that much of a difference?

Running 1:09 [2] 0.18 km (6:23 / km)

Running 28:30 [2] 5.48 km (5:12 / km)

Saturday Jan 21, 2017 #

8 AM

Running 54:34 intensity: (31:14 @1) + (23:20 @2) 11.28 km (4:50 / km) +97m 4:38 / km
ahr:113 max:132

Friday Jan 20, 2017 #

6 AM

Running 39:43 [2] 8.13 km (4:53 / km) +92m 4:37 / km
ahr:138 max:163

Thursday Jan 19, 2017 #

5 PM

Running 1:25:40 intensity: (7:05 @1) + (1:04:27 @2) + (9:33 @3) + (4:35 @4) 17.39 km (4:56 / km) +137m 4:44 / km
ahr:127 max:162

With 6 strides at the end..

Running 7:20 intensity: (1:28 @1) + (5:51 @2) + (1 @3) 1.18 km (6:13 / km) +36m 5:23 / km
ahr:119 max:133

Wednesday Jan 18, 2017 #

5 PM

Running 1:25:40 [2] 16.15 km (5:18 / km) +140m 5:05 / km

There was no need for speed tonight

Running 7:05 intensity: (2:02 @1) + (5:03 @2) 1.19 km (5:57 / km) +35m 5:12 / km
ahr:118 max:133

Tuesday Jan 17, 2017 #

4 PM

Running 3:14 intensity: (22 @1) + (1:32 @2) + (1:20 @3) 0.83 km (3:52 / km) +1m 3:51 / km
ahr:127 max:141

5 PM

Running 6:20 intensity: (1:05 @1) + (5:14 @2) + (1 @3) 1.2 km (5:16 / km) +23m 4:48 / km
ahr:118 max:129

6 PM

Running 39:02 intensity: (10:33 @1) + (26:59 @2) + (1:26 @3) + (4 @4) 7.4 km (5:17 / km) +69m 5:03 / km
ahr:117 max:155

Running 47:11 intensity: (12:14 @1) + (4:30 @2) + (3:14 @3) + (19:54 @4) + (7:19 @5) 9.3 km (5:05 / km)
ahr:147 max:180

1 mile (3 mins), 3 x 400 (60s)(3 mins), 2km (3 mins), 3 x 400 (60s)(3 mins), 1 mile (4 mins), 4 x 200 (30s)

4.35,
63, 66, 65,
5.54,
66, 65, 65,
4.35,
29, 29, 30, 30

Running 22:44 intensity: (1:11 @1) + (20:24 @2) + (1:09 @3) 4.45 km (5:07 / km) +35m 4:55 / km
ahr:124 max:138

Monday Jan 16, 2017 #

5 PM

Running 1:25:43 intensity: (3:41 @1) + (1:16:29 @2) + (5:33 @3) 17.42 km (4:55 / km) +144m 4:44 / km
ahr:124 max:144

The past weeks mileage is high but I'll have a couple of easier days before the XC on Sunday and it'll drop back to a more normal level.

Running 8:16 intensity: (1:14 @1) + (4:25 @2) + (2:37 @3) 1.56 km (5:19 / km) +35m 4:47 / km
ahr:129 max:150

7 PM

Strength and Conditioning 10:00 [1]

Back on the waggon
C • ... 1

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