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Training Log Archive: Kris

In the 7 days ending Aug 18:

activity # timemileskm+mload
  Running9 8:44:20 67.57(7:46) 108.74(4:49) 839116.0
  Strength and Conditioning2 10:001.0
  Total11 8:54:20 67.57 108.74 839117.0

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MoTuWeThFrSaSu

Sunday Aug 18 #

9 AM

Running 27:18 intensity: (5:43 @1) + (18:41 @2) + (2:54 @3) 5.95 km (4:35 / km) +72m 4:20 / km
ahr:122 max:144 shoes: Grey Cumulus

1 PM

Running 35:49 intensity: (9:56 @1) + (8:26 @2) + (17:27 @3) 6.93 km (5:10 / km) +7m 5:08 / km
ahr:125 max:148 shoes: Grey Cumulus

Running race 14:15 intensity: (8 @1) + (6 @2) + (13 @3) + (1:39 @4) + (12:09 @5) 5.0 km (2:51 / km)
ahr:179 max:187 shoes: Adidas spikes

Scottish athletics champs, 5000 m - 1st

Race delayed by quite a lot, never sure when it was going to start and a very long warm up.

Grant Sheldon took it out fast from the start and I tucked into the pack. Just before the 2 km mark he pulled off and the race slowed right down. I found myself at the front jogging along and after about 200 m I noticed that we were in a line - me, Grant, then Jamie Crowe and the rest. I thought that if I put a dig in at that point I could drop Grant, and then everyone else would have to work hard to get around him. I pushed hard, giving myself 800 m to see what impact I could make. After 600 m it was just Jamie behind me and he was working hard. I just kept working hard from then on, dropping Jamie and taking the win.

2:51, 2:58, 2:46, 2:49, 2:51

Probably ran a bit hard considering the race on Wednesday but I didn't want to risk leaving it until the last few laps. Current Welsh and Scottish 5000 m Champion - I guess not many have done that double..

Running 17:19 intensity: (1:06 @1) + (16:01 @2) + (12 @3) 3.35 km (5:10 / km) +3m 5:09 / km
ahr:123 max:136 shoes: Grey Cumulus

Saturday Aug 17 #

12 PM

Running 42:16 intensity: (9:17 @1) + (20:54 @2) + (11:01 @3) + (1:04 @4) 9.34 km (4:31 / km) +154m 4:11 / km
ahr:125 max:164 shoes: Grey Hawk

Just an easy one with a couple of relaxed strides before Scottish 5 km tomorrow.

Friday Aug 16 #

7 AM

Strength and Conditioning 5:00 [1]

12 PM

Running 48:18 intensity: (7:39 @1) + (38:44 @2) + (1:55 @3) 10.22 km (4:44 / km) +72m 4:34 / km
ahr:121 max:139 shoes: White Hawk

Easy from work, legs starting to feel a bit fresher.

Thursday Aug 15 #

5 PM

Running 1:19:44 intensity: (22:00 @1) + (56:25 @2) + (1:19 @3) 16.01 km (4:59 / km) +285m 4:34 / km
ahr:119 max:137 shoes: Grey Dyna

Out and back on the trails from Wormit.

Wednesday Aug 14 #

12 PM

Running 38:35 intensity: (7:12 @1) + (31:23 @2) 8.0 km (4:49 / km) +54m 4:40 / km
ahr:119 max:131 shoes: White Hawk

Legs feel tired but not sore at all.
5 PM

Running 1:04:31 intensity: (1:46 @1) + (1:02:45 @2) 14.68 km (4:24 / km) +9m 4:23 / km
ahr:124 max:134 shoes: White Hawk

Easy lap of Tentsmuir after work.
7 PM

Strength and Conditioning 5:00 [1]

Tuesday Aug 13 #

5 PM

Running 51:41 intensity: (13:40 @1) + (35:51 @2) + (2:10 @3) 9.29 km (5:34 / km) +59m 5:23 / km
ahr:118 max:139 shoes: Grey Hawk

In work 7-3 and then back over to Edinburgh for track. The drive took even longer than last time despite trying to go earlier to miss the traffic but at least I had time for a longer warm up to wake up my legs, which were feeling tired after the weekend.

Running 40:14 intensity: (14:58 @1) + (6:02 @2) + (4:56 @3) + (9:10 @4) + (5:08 @5) 6.98 km (5:46 / km) +55m 5:33 / km
ahr:133 max:181 shoes: Blue 4's

3 x 200 m whilst the others were doing their tempo - just to get the legs into the groove of running faster.
33, 33, 31
6 x 800 m (3 mins) @ 10 km, 5 km, 5 km, 3 km, 3 km, 1500 m pace
2.17, 2.12, 2.13, 2.08, 2.08, 2.06
I thought I'd overcooked it after 3, so I was happy to see that I still had another gear.

Running 23:05 intensity: (54 @1) + (21:06 @2) + (1:05 @3) 4.6 km (5:01 / km) +16m 4:56 / km
ahr:128 max:140 shoes: Grey Hawk

Easy into the weekend now - though not as big a taper as for Nottingham because I felt a bit flat that week. Scottish Champs on Sunday - big showdown with Jamie Crowe and James Donald - then Morton Games with a stellar field on Wednesday. Good job I've found some speed in my legs the last couple of sessions..

Monday Aug 12 #

4 PM

Running 41:15 intensity: (23:01 @1) + (18:14 @2) 8.38 km (4:55 / km) +53m 4:46 / km
ahr:113 max:126 shoes: Grey Cumulus

Easy easy.

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