Training Log Archive: KrisIn the 7 days ending Jun 24, 2018:
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Sunday Jun 24, 2018 #
8 AM
Running 2:16:03 30.18 km (4:31 / km) +301m 4:18 / km
ahr:128 max:152
Wanted away early so went for a little loop before meeting Jay and Ben for a longer one. Nice to be back - legs knackered by the end..
Saturday Jun 23, 2018 #
7 PM
Running 38:16 6.94 km (5:31 / km) +3m 5:30 / km
ahr:115 max:151
Running race 13:45 5.0 km (2:45 / km)
ahr:178 max:191
BMC 5000 in Loughborough, 1st!
So the aim for the track running season was to dip under 14 minutes. I'm entered into the British Championships next weekend, but I thought that this might give me a better shot at running a quick time.
Got the train down this morning (9.30-15.50) which was ok but I was feeling a bit tired and tight when I arrived. Didn't really shake that feeling until I started warming up for the race but during my warm up I started feeling really good. My tactics were to try to stay in the lead group for as long as possible and hope I had the legs to stay on pace if/when I dropped off.
I started near the back and tried to stay tucked in as much as possible. Whenever I sensed a gap opening up ahead I moved to get ahead of the split and stay in the front pack. The pacing was great and I still felt good when the pacer dropped out after 2.8km.
The two Norwegians took up the pace for a couple of laps but they quickly started to get frustrated. With 1500m to go they both moved out into lane 2 and one of them gestured for someone else to come through and do some work. I felt good, and I didn't want to mess about and risk slowing down, so I went through and took the lead. I must have got a bit of adrenaline from this as I started to get a gap. From here I just worked as hard as I could, bouyed by the commentary telling me the gap was growing. I also worked out I was safely below 14 which gave me another boost.
On the last lap the commentators started to say that the gap was closing, and with 50m to go I risked a look behind - one of the Norwegians was right on my shoulder! I gave my best attempt at a sprint and just managed to hold him off.
So that couldn't have gone much better really..
2.46, 2.46, 2.46, 2.46, 2.41
So the aim for the track running season was to dip under 14 minutes. I'm entered into the British Championships next weekend, but I thought that this might give me a better shot at running a quick time.
Got the train down this morning (9.30-15.50) which was ok but I was feeling a bit tired and tight when I arrived. Didn't really shake that feeling until I started warming up for the race but during my warm up I started feeling really good. My tactics were to try to stay in the lead group for as long as possible and hope I had the legs to stay on pace if/when I dropped off.
I started near the back and tried to stay tucked in as much as possible. Whenever I sensed a gap opening up ahead I moved to get ahead of the split and stay in the front pack. The pacing was great and I still felt good when the pacer dropped out after 2.8km.
The two Norwegians took up the pace for a couple of laps but they quickly started to get frustrated. With 1500m to go they both moved out into lane 2 and one of them gestured for someone else to come through and do some work. I felt good, and I didn't want to mess about and risk slowing down, so I went through and took the lead. I must have got a bit of adrenaline from this as I started to get a gap. From here I just worked as hard as I could, bouyed by the commentary telling me the gap was growing. I also worked out I was safely below 14 which gave me another boost.
On the last lap the commentators started to say that the gap was closing, and with 50m to go I risked a look behind - one of the Norwegians was right on my shoulder! I gave my best attempt at a sprint and just managed to hold him off.
So that couldn't have gone much better really..
2.46, 2.46, 2.46, 2.46, 2.41
Running 18:22 4.03 km (4:34 / km) +11m 4:30 / km
ahr:131 max:147
Friday Jun 22, 2018 #
5 PM
Running 33:56 [2] 7.05 km (4:49 / km) +51m 4:39 / km
Thursday Jun 21, 2018 #
7 AM
Running 45:19 9.81 km (4:37 / km) +91m 4:25 / km
ahr:112 max:132
5 PM
Running 49:03 10.39 km (4:43 / km) +72m 4:34 / km
ahr:111 max:125
Wednesday Jun 20, 2018 #
7 AM
Running 32:13 [2] 7.02 km (4:35 / km) +81m 4:20 / km
Back on it, 5000m on the weekend, I should be plenty rested..
5 PM
Running 29:12 5.14 km (5:41 / km) +22m 5:34 / km
ahr:113 max:146
Running 20:06 5.18 km (3:53 / km)
ahr:154 max:180
2km (400), 4x400 (60s)
5.31,
63,60,60,62
Short and sharp before the weekend. Felt a bit flat, probably due to not running for a couple of days, but happy with how I was running.
5.31,
63,60,60,62
Short and sharp before the weekend. Felt a bit flat, probably due to not running for a couple of days, but happy with how I was running.
Running 20:09 3.98 km (5:03 / km) +25m 4:54 / km
ahr:122 max:134
Monday Jun 18, 2018 #
Note
(rest day)
Working at the Amateur Championships at Royal Aberdeen for a couple of days. Monday was a 5:00 start to get to Aberdeen by 7:00, then was at the course from 7:00 until 19:30. Tuesday was a 6:30 start to be at the course for 7:15 and then finished at 19:00 and drove back to Dundee. Not much opportunity for running, but I did a fair amount of walking (~10 km each day) in any case.