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Training Log Archive: Kris

In the 7 days ending Aug 4:

activity # timemileskm+mload
  Running14 11:13:20 92.78(7:15) 149.32(4:31) 992151.8
  Strength and Conditioning3 20:002.0
  Total17 11:33:20 92.78 149.32 992153.8

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MoTuWeThFrSaSu

Sunday Aug 4 #

7 AM

Running 33:51 intensity: (20:46 @1) + (13:05 @2) 7.12 km (4:45 / km) +95m 4:27 / km
ahr:112 max:128 shoes: Grey Cumulus

1 PM

Running 9:08 [1] 1.74 km (5:15 / km) +62m 4:27 / km
ahr:152 max:160 shoes: Grey Hawk

From the train to the track.
3 PM

Running 20:46 intensity: (1:00 @1) + (11:23 @2) + (7:57 @3) + (26 @4) 5.03 km (4:08 / km) +13m 4:05 / km
ahr:130 max:158 shoes: Grey Hawk

Running 5:03 intensity: (2:29 @1) + (1:11 @2) + (1:23 @3) 0.8 km (6:20 / km) +5m 6:08 / km
ahr:113 max:147

Running race 14:17 intensity: (5:12 @4) + (9:05 @5) 5.0 km (2:51 / km)
ahr:159 max:181 shoes: Adidas spikes

BAL 5000 m 1st.
The start was delayed by about 10-15 minutes due to the torrential rain which had decided it wanted to make things interesting. It was still tipping it down when they decided to start the race..
I went out hard from the start and, whilst a couple of guys hung on for a while, I got a gap around 2km. The rain stopped at about halfway but there was a section of about 75 m on the first bend which had over an inch of standing water and that took its toll as the laps went on. Happy with the time considering the front running and the weather.
2.49, 2.51, 2.53, 2.54, 2.50

Running 29:43 intensity: (53 @1) + (28:49 @2) + (1 @3) 6.1 km (4:52 / km) +58m 4:39 / km
ahr:122 max:130 shoes: Grey Hawk

11 PM

Running 8:09 [1] 1.7 km (4:48 / km) +80m 3:53 / km
ahr:147 max:157 shoes: Grey Hawk

Delayed train meant getting home after midnight.

Saturday Aug 3 #

10 AM

Running 1:31:46 intensity: (4:54 @1) + (1:10:57 @2) + (15:55 @3) 21.4 km (4:17 / km) +151m 4:09 / km
ahr:129 max:148 shoes: Grey Dyna

Out past the track and then around the ring road.

Friday Aug 2 #

12 PM

Strength and Conditioning 10:00 [1]

5 PM

Running 1:02:56 intensity: (3:35 @1) + (52:57 @2) + (3:28 @3) + (2:56 @4) 14.69 km (4:17 / km) +59m 4:12 / km
ahr:125 max:165 shoes: Grey Cumulus

Did 6 x 15 s (45 s) near the end - legs felt really good.

Thursday Aug 1 #

7 AM

Running 31:35 intensity: (20:53 @1) + (10:42 @2) 6.47 km (4:53 / km) +61m 4:40 / km
ahr:111 max:125 shoes: Grey Cumulus

Doing the car off and running some errands.
2 PM

Running 9:59 intensity: (1:55 @1) + (8:04 @2) 2.1 km (4:46 / km) +43m 4:20 / km
ahr:117 max:131 shoes: Grey Cumulus

Picking the car up.
5 PM

Running 59:08 intensity: (5:08 @1) + (52:05 @2) + (1:55 @3) 13.38 km (4:25 / km) +71m 4:18 / km
ahr:122 max:137 shoes: Grey Hawk

Wednesday Jul 31 #

5 PM

Running 1:30:00 intensity: (4:00 @1) + (1:19:54 @2) + (6:06 @3) 21.16 km (4:15 / km) +38m 4:13 / km
ahr:126 max:139 shoes: Grey Dyna

7 PM

Strength and Conditioning 5:00 [1]

Tuesday Jul 30 #

12 PM

Running 33:09 intensity: (7:05 @1) + (26:04 @2) 6.83 km (4:51 / km) +42m 4:42 / km
ahr:118 max:132 shoes: White Hawk

Easy from work
5 PM

Running 21:22 intensity: (7:26 @1) + (13:13 @2) + (43 @3) 3.57 km (5:59 / km) +7m 5:56 / km
ahr:116 max:139 shoes: White Hawk

Running 50:00 intensity: (11:54 @1) + (4:00 @2) + (5:49 @3) + (19:50 @4) + (8:27 @5) 10.21 km (4:54 / km) +28m 4:50 / km
ahr:145 max:181 shoes: White Hawk

Since the tracks in Dundee and St Andrews are both closed, I decided to go across to Edinburgh to see if that might work for a few weeks. Drive across was grim and about 15 minutes longer than it should have been because of the traffic, but the session was good and there was a good group to run with.

10 min tempo (5 mins),
5 x [800 (1 min), 400 (3 mins)]
2.17, 64
2.14, 63
2.12, 62
2.12, 63
2.12, 61

Running 14:54 intensity: (57 @1) + (11:09 @2) + (2:48 @3) 3.03 km (4:55 / km) +9m 4:51 / km
ahr:130 max:138 shoes: White Hawk

Monday Jul 29 #

7 AM

Running 39:35 intensity: (7:01 @1) + (30:03 @2) + (2:31 @3) 8.8 km (4:30 / km) +100m 4:16 / km
ahr:121 max:141 shoes: Grey Hawk

I expected the two day DOMS to hit me but I felt good this morning. I have three more track 5 k's in the diary this year and the last of those - Morton Games in Dublin in just over three weeks - will be my best chance at another quick time. My focus until then will be on getting some decent track sessions in and making sure I'm rehabbing my calves/Achilles.
5 PM

Running 47:59 intensity: (14:02 @1) + (33:55 @2) + (2 @3) 10.2 km (4:42 / km) +72m 4:33 / km
ahr:118 max:132 shoes: Grey Cumulus

Easy after work. Very surprised how sprightly I am feeling today.
7 PM

Strength and Conditioning 5:00 [1]

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