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Training Log Archive: Kris

In the 7 days ending Nov 24:

activity # timemileskm+mload
  Running9 9:29:37 70.12(8:07) 112.85(5:03) 1309149.5
  Total9 9:29:37 70.12(8:07) 112.85(5:03) 1309149.5

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Sunday Nov 24 #

8 AM

Running 2:30:54 [2] 25.23 km (5:59 / km) +658m 5:17 / km
ahr:162 max:185 shoes: Black Roc

Much rougher than I expected - not appreciated after yesterday!

Saturday Nov 23 #

8 AM

Running 22:25 intensity: (13 @1) + (18:19 @2) + (3:53 @3) 5.01 km (4:29 / km) +13m 4:25 / km
ahr:128 max:143 shoes: Black Hawk

Morning shake out from the same hotel as part year. Went the opposite way on the canal..
1 PM

Running 31:51 intensity: (4:08 @1) + (18:22 @2) + (8:58 @3) + (23 @4) 5.6 km (5:41 / km) +30m 5:32 / km
ahr:129 max:157 shoes: Black Hawk

Running race 31:07 [5] 9.48 km (3:17 / km) +17m 3:15 / km
ahr:154 max:181

Liverpool Cross Challenge and Euro Trials - 7th (4th senior)

Stuck to the plan.

Got out moderately hard and moved up over the first half lap. Some really muddy bits and I just tried to save energy over these sections. A group of 7 formed toward the end of the first lap and I'd done enough to make the cut whilst saving a decent amount of energy.
Did the maths and there were 4 seniors and 3 U23's in the group. Couldn't follow Ben Connor who split the group on the second lap - 4 up ahead and myself, Emil Cairess (U23) and Tom Evans chasing. A fair gap behind so just dug in to stay with those guys.
I put in a dig around the first half of the last lap. This was the muddiest section and I gapped Tom and then Emil. When we got around to the 'faster' ground my legs were gone. Emil caught me and then put me to the sword. I thought Tom was long gone but started to hear people cheer his name just before the home straight and I couldn't hold him off in the sprint. I was pretty confident we both had an automatic qualifier but he had me regardless - legs were done.
4th should be good enough for a little trip to Lisbon in two weeks time!

Running 25:49 [2] 4.79 km (5:23 / km) +131m 4:44 / km
ahr:154 max:174 shoes: Black Hawk

Running 2:21 intensity: (24 @1) + (17 @2) + (1:40 @3) 0.42 km (5:33 / km) +8m 5:03 / km
ahr:132 max:147 shoes: Black Hawk

Friday Nov 22 #

12 PM

Running 39:37 [2] 8.35 km (4:45 / km) +49m 4:37 / km
ahr:150 max:174 shoes: Black Hawk

Easy around the golf course. This run might be becoming the new 'ring road'/'standard rivelin'.

Thursday Nov 21 #

7 AM

Running 40:00 [2] 8.8 km (4:33 / km) +82m 4:21 / km
ahr:154 max:190 shoes: Orange ride

Nice morning run - legs starting to feel better.
5 PM

Running 29:57 [2] 6.46 km (4:38 / km) +31m 4:32 / km
ahr:158 max:176 shoes: Orange ride

Just an easy one. Stretching a lot at the minute - feeling very tight and unbalanced from all the sitting I do during the day. I really shouldn't let it get to this point..

Wednesday Nov 20 #

4 PM

Running 50:00 [2] 10.0 km (5:00 / km) +71m 4:50 / km
ahr:157 max:175 shoes: Black Dyna

Legs a bit tired after yesterday but easy now into the weekend.

Tuesday Nov 19 #

5 PM

Running 34:10 intensity: (13:45 @1) + (18:55 @2) + (1:30 @3) 5.74 km (5:57 / km) +49m 5:42 / km
ahr:115 max:148 shoes: Black Hawk

Running 44:00 intensity: (1:22 @1) + (9:06 @2) + (6:59 @3) + (22:43 @4) + (3:50 @5) 9.09 km (4:51 / km) +43m 4:44 / km
ahr:154 max:177 shoes: Black Hawk

20 x 400 (60s) - 67.8 average. Feeling good and just ticking them off. Easy into the weekend now.

Running 26:00 intensity: (3:43 @1) + (22:07 @2) + (10 @3) 5.31 km (4:54 / km) +44m 4:42 / km
ahr:121 max:135 shoes: Black Hawk

Monday Nov 18 #

12 PM

Running 41:26 intensity: (16:15 @1) + (25:11 @2) 8.57 km (4:50 / km) +83m 4:37 / km
ahr:116 max:133 shoes: Black Dyna

Easy lunchtime around work - muddy.

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