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Training Log Archive: Kris

In the 7 days ending May 3, 2019:

activity # timemileskm+mload
  Running9 9:21:40 75.98(7:24) 122.28(4:36) 1352120.2
  Total9 9:21:40 75.98(7:24) 122.28(4:36) 1352120.2

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SaSuMoTuWeThFr

Friday May 3, 2019 #

7 AM

Running 29:20 intensity: (20:14 @1) + (9:06 @2) 5.88 km (5:00 / km) +87m 4:39 / km
ahr:109 max:128 shoes: Grey Dyna

Shuffling shakeout.
6 PM

Running 19:04 intensity: (2:27 @1) + (16:37 @2) 4.04 km (4:43 / km) +100m 4:12 / km
ahr:120 max:134 shoes: Blue Nimbus

Running 13:24 intensity: (6:15 @1) + (4:34 @2) + (1:43 @3) + (52 @4) 2.38 km (5:39 / km) +16m 5:27 / km
ahr:121 max:158 shoes: Blue 4's

Running 14:29 intensity: (12 @1) + (4 @2) + (5 @3) + (5:33 @4) + (8:35 @5) 5.07 km (2:51 / km) +40m 2:45 / km
ahr:175 max:185 shoes: Blue 4's

Silverknowes 5 km - 1st
Pretty nervous about this actually. Also excited. Training has been much better the last 4-6 weeks but it is difficult to judge without actually racing. Sometimes you can race well when training seems rubbish and race badly when training is going well.
After coasting through the first 500 m I moved forward and sat at the front feeling pretty comfortable. I put in a bit of a dig at about halfway, mainly because I was looking around and there were still loads of people in the group. I wanted to thin things out a bit and basically ended up turning the screw at the front from there on. I still felt good and could sense that it was doing some damage to the group but I didn't want to look around fully. I had a little gap going into the turn around just after 4 km and was very happy to see that it was James Donald in second, looking good for a Dundee Hawks 1-2. The last 800 m or so was where it started to bite. I don't think I had much more to go to if I needed it, but I had done enough damage already to get the win and sneak under 14.30. James held on for second also.
Happy to be back racing, felt as good as I could have hoped for (I imagined it would hurt a lot more on the first race back) and happy to get the win. Hopefully I can push on a bit from this now and have a good summer of racing!
Today was also the first outing for my 4%'s, which I've had sat in a box for the last 4 months. I'm sold on them, comfortable and super bouncy. Feet felt like they slipped a little bit, and they weren't great on corners, but they feel like they give you a lot back with every step. Nice to run in for a 5 km, not sure they'd make a difference in time over that short a distance, but I can see how they could make a difference over a marathon.

Running 12:18 intensity: (7:39 @1) + (4:39 @2) 2.29 km (5:23 / km) +48m 4:52 / km
ahr:115 max:130 shoes: Blue 4's

Running 6:35 intensity: (6:09 @1) + (26 @2) 1.27 km (5:12 / km) +12m 4:58 / km
ahr:107 max:115 shoes: Blue Nimbus

Thursday May 2, 2019 #

6 AM

Running 1:26:51 intensity: (28:25 @1) + (58:26 @2) 18.2 km (4:46 / km) +136m 4:36 / km
ahr:115 max:128 shoes: Green Peg 2

Glacially slow today hopefully equals decently fast tomorrow.

Wednesday May 1, 2019 #

5 PM

Running 1:29:31 intensity: (2:58 @1) + (1:24:11 @2) + (2:22 @3) 20.06 km (4:28 / km) +228m 4:13 / km
ahr:125 max:142 shoes: Blue Nimbus

Legs a bit stiff after yesterday.

Tuesday Apr 30, 2019 #

7 AM

Running 33:23 intensity: (17:38 @1) + (15:45 @2) 7.16 km (4:40 / km) +133m 4:16 / km
ahr:113 max:134 shoes: Blue Nimbus

Feeling a bit less tired today but still a bit stiff.
5 PM

Running 15:22 intensity: (7:42 @1) + (7:38 @2) + (2 @3) 2.8 km (5:30 / km) +80m 4:48 / km
ahr:110 max:131 shoes: Grey Dyna

Running 40:34 intensity: (16 @1) + (10:09 @2) + (8:21 @3) + (17:19 @4) + (4:29 @5) 8.91 km (4:33 / km) +58m 4:25 / km
ahr:152 max:181 shoes: Grey Dyna

Joined in with the Fife AC session in St Andrews like I did at points last year. Hopefully the track in Dundee will be open again soon, but I'll try to get along to this while it is still closed

5 x 400 (60s)(400 jog), 5 x 200 (200 jog)(400 jog), 5 x 400 (60s)(400 jog), 5 x jog bend - stride straight

66, 64, 65, 64, 65
29, 29, 30, 30, 29
65, 63, 63, 63, 63

Running 19:25 intensity: (34 @1) + (18:41 @2) + (10 @3) 3.88 km (5:00 / km) +23m 4:52 / km
ahr:124 max:135 shoes: Grey Dyna

Monday Apr 29, 2019 #

7 AM

Running 40:08 intensity: (14:28 @1) + (25:05 @2) + (35 @3) 8.76 km (4:35 / km) +88m 4:22 / km
ahr:115 max:137 shoes: Blue Nimbus

Back to the morning loop. A bit tired but feeling ok legs wise.
5 PM

Running 54:27 intensity: (20:02 @1) + (34:25 @2) 11.51 km (4:44 / km) +146m 4:27 / km
ahr:115 max:131 shoes: Grey Dyna

Loop after work. Hip flexors and soleus were very stiff after a day of sitting down. Have to make sure I keep stretching.

Sunday Apr 28, 2019 #

12 PM

Running 1:26:49 intensity: (2:22 @1) + (1:21:14 @2) + (3:13 @3) 20.08 km (4:19 / km) +157m 4:10 / km
ahr:128 max:142 shoes: Grey Dyna

Jetlagged loop of Loch Leven. Legs a bit stiff from the flight as well but hopefully won't be too tired for too long..

Saturday Apr 27, 2019 #

Note
(rest day)

Traveling back from the states - watching Tiomila and very jealous of everyone who is there, but it's been a great few weeks.

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