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Training Log Archive: Kris

In the 7 days ending Jul 28:

activity # timemileskm+mload
  Running6 5:05:05 38.31(7:58) 61.66(4:57) 78465.2
  Total6 5:05:05 38.31(7:58) 61.66(4:57) 78465.2

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Sunday Jul 28 #

2 PM

Running 1:10:56 intensity: (44:23 @1) + (24:04 @2) + (2:29 @3) 10.66 km (6:39 / km) +441m 5:31 / km
ahr:110 max:147

Run with Anwen up Dumyat on the way home. Legs actually feeling ok and I'm very happy that my left calf, which was not in a good way last night, has settled down very well - I didn't feel it once doing this.

Saturday Jul 27 #

7 PM

Running 29:42 intensity: (9:21 @1) + (12:12 @2) + (8:09 @3) 5.19 km (5:44 / km) +44m 5:30 / km
ahr:121 max:153 shoes: Grey Hawk

Running race 14:00 intensity: (10 @1) + (8 @2) + (14 @3) + (30 @4) + (12:58 @5) 5.0 km (2:48 / km)
ahr:180 max:189 shoes: Adidas spikes

5000m track challenge in Nottingham - 4th - 14:00.87.

Lower calves have been quite tight the last couple of weeks - one of the reasons the taper this week was a big one - I probably need to be more disciplined with the rehab type stuff to manage them properly but they felt good enough going into the race.

For the first 3km I sat in behind Jonny Hopkins - he was just behind the pacers. I felt ok but probably working a bit harder than I'd have liked. The pacer dropped out at 3km (8:20) and Jonny took the next lap. I came through to do a lap but was struggling a bit. We slowed up a bit between 3km and 4km and then the other guys picked it up with 1km to go. I dropped off a bit here, the leading 4 pulling away. I rallied a bit with a lap to go, but couldn't quite get under 14. About where I thought I'd be, would have liked to duck under 14 but not quite enough today. Hopefully I can build on this with a few weeks of decent sessions and a few more races.

2.48, 2.46, 2.47, 2.54, 2.45 - that 4th km is always a tricky one.

Left upper calf seized up after the race and was quite sore but hopefully will recover quickly enough..

Running 19:47 intensity: (2:05 @1) + (17:20 @2) + (22 @3) 3.76 km (5:16 / km) +85m 4:44 / km
ahr:123 max:137 shoes: Grey Hawk

Friday Jul 26 #

12 PM

Running 38:20 intensity: (9:35 @1) + (27:22 @2) + (1:23 @3) 8.1 km (4:44 / km) +50m 4:35 / km
ahr:120 max:141 shoes: Grey Hawk

Wednesday Jul 24 #

5 PM

Running 38:00 intensity: (6:47 @1) + (25:13 @2) + (4:58 @3) + (1:02 @4) 8.35 km (4:33 / km) +65m 4:23 / km
ahr:123 max:159 shoes: Grey Cumulus

Feeling a bit meh, probably the weather and the taper combined. Since this will be my only 'proper' taper of the summer I decided to go all in and take it very easy - just a short jog and 6 x 30 s strides today.

Tuesday Jul 23 #

5 PM

Running 55:58 intensity: (1:39 @1) + (51:52 @2) + (2:27 @3) 12.58 km (4:27 / km) +50m 4:22 / km
ahr:127 max:138 shoes: White Hawk

Monday Jul 22 #

12 PM

Running 38:22 intensity: (14:26 @1) + (23:56 @2) 8.02 km (4:47 / km) +49m 4:38 / km
ahr:115 max:132 shoes: Grey Dyna

Easy week - fast 5000 m on Saturday.

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