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Training Log Archive: Kris

In the 7 days ending Nov 10:

activity # timemileskm+mload
  Running10 10:14:36 87.56(7:01) 140.92(4:22) 1116149.8
  Strength and Conditioning2 10:001.0
  Total12 10:24:36 87.56 140.92 1116150.8

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Sunday Nov 10 #

10 AM

Running 1:57:08 intensity: (2:04 @1) + (39:05 @2) + (1:15:59 @3) 30.06 km (3:54 / km) +312m 3:42 / km
ahr:137 max:153 shoes: Black Hawk

A bit sore waking up but actually felt quite good when running. Maybe ran a bit fast but it was good to get some frustration out after not running as well as I thought I could yesterday (understanding that I could have run completely differently and still come 5th, I just don't like how I didn't have that fight in the end).
12 PM

Strength and Conditioning 5:00 [1]

Saturday Nov 9 #

8 AM

Running 32:32 [2] 7.16 km (4:33 / km) +73m 4:20 / km
ahr:127 max:161 shoes: Orange ride

Shakeout jog.
1 PM

Running 17:45 intensity: (6:39 @1) + (4:12 @2) + (6:54 @3) 3.24 km (5:29 / km) +12m 5:23 / km
ahr:125 max:150 shoes: Black Dyna

Running 9:08 intensity: (21 @1) + (3:42 @2) + (2:08 @3) + (2:57 @4) 1.92 km (4:45 / km) +20m 4:30 / km
ahr:140 max:167

Running 12:07 intensity: (14 @1) + (3 @2) + (10 @3) + (21 @4) + (11:19 @5) 4.04 km (3:00 / km) +38m 2:52 / km
ahr:176 max:182

Scottish Short course champs - 5th.
A bit nervous before the start and not confident that I had the speed over the short distance. Set off hard, chasing the Haries banter starter and then pushing on. I got a little gap with Butchart but he then gapped me at the end of the first lap. I tried to find a rhythm on the second lap but could hear the chasers were gaining on me. I was cooked when the three guys (Sol Sweeney, Carl Avery and Jamie Crowe) came past with about 600-700 to go and I didn't have much fight. Bad tactics perhaps, but then I could have paced it better and still been out-kicked for 5th - I swung and I missed. Team silver with James, Kristof and Ryan.
Km splits: 2.54, 2.53, 3.08, 3.06 (ish)

Running 13:30 intensity: (47 @2) + (2:20 @3) + (10:14 @4) + (9 @5) 3.69 km (3:40 / km) +25m 3:32 / km
ahr:162 max:175

A short rest and then 4 x 800 (1 min) on the mud - I felt ok actually, but wasn't pushing as hard as in the race, just trying to run fast-ish on tired legs.

Running 27:53 intensity: (10:35 @1) + (15:38 @2) + (1:40 @3) 5.77 km (4:50 / km) +59m 4:36 / km
ahr:118 max:141 shoes: Black Dyna

Friday Nov 8 #

11 AM

Running 36:52 intensity: (15:10 @1) + (16:05 @2) + (4:38 @3) + (59 @4) 8.01 km (4:36 / km) +50m 4:28 / km
ahr:120 max:164 shoes: Grey Cumulus

Easy, including 3 x 20 s strides.
5 PM

Running 39:05 intensity: (11:07 @1) + (27:58 @2) 8.2 km (4:46 / km) +18m 4:43 / km
ahr:116 max:125 shoes: Grey Cumulus

St Andrews along the beach and back.

Thursday Nov 7 #

7 AM

Running 1:20:31 intensity: (6:50 @1) + (46:49 @2) + (26:52 @3) 18.38 km (4:23 / km) +174m 4:11 / km
ahr:129 max:142 shoes: Black Dyna

Grim weather but nice to get it out of the way with.

Wednesday Nov 6 #

12 PM

Running 33:55 intensity: (24:12 @1) + (9:43 @2) 7.02 km (4:50 / km) +36m 4:43 / km
ahr:110 max:128 shoes: Grey Hawk

Wet
5 PM

Running 1:23:08 intensity: (7:08 @1) + (1:13:27 @2) + (2:33 @3) 18.31 km (4:32 / km) +120m 4:24 / km
ahr:122 max:139 shoes: Grey Hawk

I ran past a man sat on a bench. Unremarkable except that it was pitch black and raining, the man had no light, and I ran so close that I almost tread on his toes before I noticed him. This gave me a bit of a fright but the man seemed unmoved.
7 PM

Strength and Conditioning 5:00 [1]

Tuesday Nov 5 #

7 AM

Running 31:18 intensity: (7:34 @1) + (18:51 @2) + (4:53 @3) 7.32 km (4:17 / km) +73m 4:04 / km
ahr:121 max:141 shoes: Black Hawk

New shoes and rested legs..
6 PM

Running 21:42 intensity: (10:27 @1) + (9:42 @2) + (1:33 @3) 4.69 km (4:38 / km) +49m 4:24 / km
ahr:115 max:143 shoes: Orange ride

Running 33:14 intensity: (2:50 @1) + (5:00 @2) + (3:54 @3) + (18:34 @4) + (2:56 @5) 7.9 km (4:13 / km)
ahr:154 max:179 shoes: Orange ride

2 x [1200 (1 min), 800 (1 min), 2 x 400 (1 min) (2 mins)], 1 mile tempo.
3.28, 2.14, 63, 64
3.26, 2.12, 63, 62
5.00
Jamie down as well tonight so a good group at the front.

Running 24:48 intensity: (6:42 @1) + (18:05 @2) + (1 @3) 5.21 km (4:45 / km) +56m 4:31 / km
ahr:119 max:135 shoes: Orange ride

Monday Nov 4 #

Note
(rest day)

Shifting the focus from overall volume to feeling good in sessions until Liverpool XC. Mainly going to do this by making easy day's easier, rather than scaling back the volume on the harder days.

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