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Training Log Archive: Kris

In the 7 days ending Feb 4:

activity # timemileskm+m
  Running10 10:13:57 90.41(6:47) 145.5(4:13) 969
  Strength and Conditioning3 1:12:00
  Total12 11:25:57 90.41 145.5 969

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MoTuWeThFrSaSu

Sunday Feb 4 #

10 AM

Running 28:31 intensity: (9:08 @1) + (13:22 @2) + (6:01 @3) 5.61 km (5:05 / km) +13m 5:01 / km
ahr:120 max:152

Running 1:08:17 intensity: (20 @1) + (14 @2) + (33 @3) + (1:06:33 @4) + (37 @5) 21.0 km (3:15 / km) +182m 3:07 / km
ahr:167 max:176

Forfar multi terrain half marathon.
On my own from the start but felt quite good and the first few km were easy and quick. Apart from a small hill and some farm track, the multi terrain didn't start until about 6km and from then on it was a bit more bitty and slower going. Difficulty peaked with the hill at 9 miles and once I was over that it was mainly downhill and a case of trying to get the legs turning over again. Pretty satisfied with that.

Running 20:19 intensity: (29 @1) + (19:50 @2) 4.15 km (4:54 / km)
ahr:120 max:128

Saturday Feb 3 #

9 AM

Running 55:41 intensity: (49:34 @1) + (1:31 @2) + (1:06 @3) + (16 @4) + (3:14 @5) 12.23 km (4:33 / km) +84m 4:24 / km
ahr:84 max:181

6 PM

Running 44:26 [2] 9.85 km (4:31 / km) +86m 4:19 / km

Friday Feb 2 #

7 AM

Strength and Conditioning 12:00 [1]

11 AM

Running 1:15:00 intensity: (16:07 @1) + (57:55 @2) + (58 @3) 16.74 km (4:29 / km) +132m 4:19 / km
ahr:119 max:139

Thursday Feb 1 #

6 AM

Running 1:18:03 intensity: (5:05 @1) + (1:10:38 @2) + (2:20 @3) 18.06 km (4:19 / km) +72m 4:14 / km
ahr:125 max:137

6 PM

Running 28:00 [1] 4.79 km (5:51 / km) +60m 5:30 / km

Including drills and strides

Wednesday Jan 31 #

6 AM

Running 11:00 [1] 2.1 km (5:14 / km)

Strength and Conditioning 40:00 [1]

5 PM

Running 1:36:19 intensity: (1:49 @1) + (38:18 @2) + (56:12 @3) 24.35 km (3:57 / km) +130m 3:51 / km
ahr:135 max:151

Steady long run. Legs a bit heavy but still felt relaxed the whole way. Will have to take tomorrow easier or people will start to think I believe in the power of the 'raz'.
8 PM

Note

Another solid month of training. Good volume, with the only hiccup being the three days before Inter-District XC with a bit of a cold and car troubles. That also served as a nice refresh in a way, so no harm done. 5 sessions and 2 races this month - after quite an intense period over Christmas and the New Year, I've backed off a bit over the last couple of weeks because I think that the intensity is more of a danger for injury than the volume. I've tried to substitute with some steadier runs and strides to hopefully keep everything ticking over. Feeling a bit stronger as well, which is hopefully a by product of the gym sessions which I think I've found a better balance with. February will be a bit lower volume as I have a couple of races I will back off the mileage for: Armagh 5km and The Big Half in London. Will also run Scottish national XC but I might not taper down as much for that. Really chomping at the bit for some orienteering as well but I'm saving that until March and the run up to Tiomila/EOC..

Tuesday Jan 30 #

7 AM

Running 1:17:21 intensity: (2:06 @1) + (26:27 @2) + (48:48 @3) 20.01 km (3:52 / km) +142m 3:44 / km
ahr:136 max:154

Steady ring road

Monday Jan 29 #

6 AM

Running 31:00 intensity: (29:00 @1) + (2:00 @2) 6.61 km (4:41 / km) +67m 4:28 / km
ahr:106 max:123

7 AM

Strength and Conditioning 20:00 [1]

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