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Training Log Archive: Kris

In the 7 days ending Jan 6, 2019:

activity # timemileskm+mload
  Running11 10:39:34 89.44(7:09) 143.94(4:27) 832141.7
  Total11 10:39:34 89.44(7:09) 143.94(4:27) 832141.7

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MoTuWeThFrSaSu

Sunday Jan 6, 2019 #

8 AM

Running 2:13:35 intensity: (50:38 @1) + (1:18:48 @2) + (4:09 @3) 26.89 km (4:58 / km) +287m 4:43 / km
ahr:118 max:144

Easy long run with the hawks. Got it done before the painting today..

Saturday Jan 5, 2019 #

6 PM

Running 46:17 intensity: (21:36 @1) + (24:41 @2) 9.94 km (4:39 / km) +81m 4:28 / km
ahr:113 max:126

Should have run before decorating because I was knackered for this!

Friday Jan 4, 2019 #

6 PM

Running 19:46 intensity: (11 @1) + (3:35 @2) + (14:24 @3) + (1:36 @4) 5.03 km (3:56 / km) +3m 3:55 / km
ahr:142 max:158

Warm up with progression - a bit rushed getting there after work.

Running 3:29 intensity: (22 @1) + (1:41 @2) + (1:26 @3) 0.7 km (4:59 / km)
ahr:134 max:154

Running 5:20 intensity: (11 @1) + (2 @2) + (2 @3) + (21 @4) + (4:44 @5) 2.0 km (2:40 / km)
ahr:179 max:188

Second pacer for the 3000m at 8 minute pace. Wasn't sure how long Findlay would manage, but he did great and took us to 1500 in 4.00/4.01. I did a couple more laps, but was not going to be able to do much more, and stopped at 2000 as decided beforehand. Feeling the lactic burn, so happy to stop there! 4 guys ran under 8 minutes - good job done!

Running 17:06 intensity: (1:38 @3) + (9:07 @4) + (6:21 @5) 5.1 km (3:21 / km)
ahr:170 max:184

About 20 minutes later, after a bit of faff.
3 x {400 (200), 200 (200), 200 (400)}
??, 32, 32
65, 31, 31
64, 32, 31
Feeling pretty decent all told, nice to do intervals indoors.

Running 3:00 [2] 0.8 km (3:45 / km)
ahr:144 max:148

8 PM

Running 31:13 intensity: (52 @1) + (19:42 @2) + (10:39 @3) 6.41 km (4:52 / km)
ahr:129 max:142

Thursday Jan 3, 2019 #

7 AM

Running 39:58 intensity: (11:03 @1) + (25:44 @2) + (3:11 @3) 8.85 km (4:31 / km) +82m 4:19 / km
ahr:118 max:138

Gone are the days of running in the daylight.
5 PM

Running 38:53 intensity: (13:03 @1) + (25:50 @2) 8.71 km (4:28 / km) +37m 4:22 / km
ahr:116 max:129

Wednesday Jan 2, 2019 #

9 AM

Running 1:33:07 intensity: (50:00 @2) + (43:07 @3) 24.32 km (3:50 / km) +80m 3:46 / km

Last run in Swansea before heading home. Standard seafront running.

Tuesday Jan 1, 2019 #

10 AM

Running 1:06:59 [2] 15.23 km (4:24 / km) +60m 4:19 / km

Had a look back at last year's training: https://www.kristianjones.co.uk/2018-in-numbers/

I've averaged ~78 miles a week over the last year, which I'm suprised by; I'd have guessed lower. I'm happy with the consistency that shows though.
6 PM

Running 41:27 [1] 8.75 km (4:44 / km) +87m 4:31 / km

Monday Dec 31, 2018 #

9 AM

Running 23:25 [1] 4.94 km (4:45 / km) +62m 4:28 / km

6 PM

Running 36:08 [2] 6.33 km (5:42 / km)

Running 14:19 [5] 5.1 km (2:48 / km) +5m 2:48 / km

Nos Galan 5 km - 1st.
Went hard at the start to avoid carnage as much as anything but looking around after about 300 m I saw that I had a little gap already. I decided to keep pushing the pace and see what the other guys did. Noone came with me and from then on I was on my own at the front. Was hard work but also felt good to go all in right at the start.

2.41 for the first km (watch split 2.45 and I started at 4 on the countdown).

Running 25:32 [1] 4.86 km (5:15 / km) +48m 5:00 / km

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