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Training Log Archive: Kris

In the 7 days ending Oct 1, 2017:

activity # timemileskm+mload
  Running9 10:41:23 88.17(7:16) 141.9(4:31) 965168.9
  Strength and Conditioning2 20:002.0
  Total11 11:01:23 88.17 141.9 965170.9

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MoTuWeThFrSaSu

Sunday Oct 1, 2017 #

9 AM

Running 6:40 intensity: (3:19 @1) + (2:38 @2) + (41 @3) + (2 @4) 1.09 km (6:06 / km)
ahr:115 max:156

Running 28:01 intensity: (9:17 @1) + (8:47 @2) + (7:55 @3) + (2:02 @4) 5.37 km (5:13 / km) +53m 4:59 / km
ahr:122 max:161

Running race 1:06:11 intensity: (30:00 @4) + (36:11 @5) 21.19 km (3:07 / km) +97m 3:03 / km
ahr:143 max:176

Great Scottish run half marathon - 4th

Hip had been niggling and I considered not racing but lots of stretching was making it feel better so I decided have a cup of man up.. Soaking wet day but not too windy so not too bad. Immediately dropped by the leaders but felt good heading up the second group. Andy Butchart had dropped off the leaders at the start and after a couple of miles he started to come back to us - I think I got a bit over keen at this point because I picked the pace up and we caught him around 3 miles. I led the group from this point and we caught one more guy and people slowly dropped off. The pace was dropping off the 5 minute miling I had been aiming for but noone else came through to help set the pace. From about 7 miles I was on my own in 4th and was just slowly descending into the well. Hip started tightening up after 11 miles but didn't slow me.
Overall I'm happy with the position (and a nice scalp!) but I was hoping to run a bit faster.. Whilst the conditions weren't too bad it wasn't half slippy at times and I did have to set a lot of the pace myself..
Selected for doping control which makes it 4 tests in 3 months.. I must be doing something right..
C • Good effort! 4

Running 15:19 [1] 2.78 km (5:30 / km)
ahr:103 max:110

2 PM

Running 9:13 intensity: (3:21 @1) + (5:29 @2) + (23 @3) 1.87 km (4:56 / km) +17m 4:43 / km
ahr:115 max:140

Saturday Sep 30, 2017 #

9 AM

Running 44:18 intensity: (7:35 @1) + (26:19 @2) + (10:24 @3) 9.79 km (4:31 / km) +87m 4:20 / km
ahr:125 max:154

5 PM

Running 50:02 intensity: (8:09 @1) + (27:27 @2) + (10:21 @3) + (4:05 @4) 10.49 km (4:46 / km) +84m 4:35 / km
ahr:128 max:160

With some drills and strides - left hip has been niggling the last couple of days with the same tightness as when I did my calf before WOC..

Friday Sep 29, 2017 #

6 AM

Running 1:25:32 intensity: (11:19 @1) + (1:06:59 @2) + (2:49 @3) + (4:25 @4) 18.01 km (4:45 / km) +72m 4:39 / km
ahr:123 max:157

Thursday Sep 28, 2017 #

7 AM

Strength and Conditioning 10:00 [1]

5 PM

Running 1:29:07 intensity: (15:54 @1) + (1:08:37 @2) + (2:59 @3) + (1:37 @4) 19.51 km (4:34 / km) +98m 4:27 / km
ahr:121 max:163

Inc. 4 x 5 lamppost strides

Wednesday Sep 27, 2017 #

6 PM

Running 1:26:13 intensity: (5:17 @1) + (1:16:50 @2) + (3:15 @3) + (51 @4) 18.76 km (4:36 / km) +130m 4:27 / km
ahr:123 max:160

Tuesday Sep 26, 2017 #

5 PM

Running 35:42 intensity: (19:54 @1) + (11:12 @2) + (4:36 @3) 6.42 km (5:34 / km) +68m 5:17 / km
ahr:127 max:163

Running 23:32 intensity: (3:12 @1) + (4:55 @2) + (3:23 @3) + (12:02 @4) 6.21 km (3:47 / km)
ahr:145 max:168

3 x 2km (2 mins)
6.15, 6.09, 6.14

Legs haven't been that bad after Sunday but I couldn't get them moving tonight so I did the bare minimum.

Running 18:20 intensity: (8:42 @1) + (9:38 @2) 3.54 km (5:11 / km) +35m 4:56 / km
ahr:115 max:130

Monday Sep 25, 2017 #

7 AM

Strength and Conditioning 10:00 [1]

5 PM

Running 1:23:13 intensity: (39:06 @1) + (44:07 @2) 16.87 km (4:56 / km) +225m 4:38 / km
ahr:115 max:131

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