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Training Log Archive: Kris

In the 7 days ending Jan 12, 2020:

activity # timemileskm+mload
  Running11 8:43:57 65.86 105.99 1625107.3
  Strength and Conditioning2 1:00:006.0
  Total11 9:43:57 65.86 105.99 1625113.3

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MoTuWeThFrSaSu

Sunday Jan 12, 2020 #

11 AM

Running 2:01:10 intensity: (1:24:35 @1) + (36:34 @2) + (1 @3) 19.42 km (6:14 / km) +755m 5:13 / km
ahr:109 max:133 shoes: Black Scott

Nice long run from Balkello with Anwen. Muddier than I'd have liked after yesterday but good to do something a bit easier after a tough day yesterday and feeling tired at the end of last week.

Not a great training week but I got gym and sessions done well and I was relatively fresh for the XC yesterday. It'll mess up my weekly graphs but it is consistent months which matter and hopefully I've avoided getting ill (touch wood).
C • Don’t 2

Saturday Jan 11, 2020 #

9 AM

Running 31:13 intensity: (7:14 @1) + (16:42 @2) + (7:17 @3) 7.03 km (4:26 / km) +88m 4:11 / km
ahr:120 max:148

12 PM

Running 26:45 intensity: (12:26 @1) + (11:55 @2) + (2:24 @3) 4.38 km (6:06 / km) +47m 5:48 / km
ahr:114 max:153

Running 4:49 intensity: (1:26 @1) + (2:29 @2) + (54 @3) 0.67 km (7:11 / km)
ahr:121 max:147

Running 25:35 intensity: (5 @1) + (6 @2) + (8 @3) + (6:18 @4) + (18:58 @5) 7.82 km (3:16 / km) +115m 3:03 / km
ahr:175 max:178

British Cross Challenge Stirling 1st.

Well that went well. I still had the scratchy throat walking up but felt ok when warming up. It was a pretty flat course but super muddy so my plan was to focus on following the lead while conserving as much energy as possible. James Hunt took it out harder than I expected at the start and a group of five of us broke away over the first lap. I was feeling good at the front with James and so I took the lead a bit in the second lap but fell on a corner near the end of the lap. I was up quickly but it was a big fright. Andy Butchart picked it up at the start of the third lap and got a gap pretty quickly - honestly I thought that was the lead gone and was preparing myself to race for second place. Andy had his own fall heading out onto the golf course and after that the gap started to close. I caught him when we hit the flatter section and decided that I had to go past and keep pushing. I seemed to pull out a gap quite quickly and just tried to keep pushing through the mud to the end - keeping an eye out behind as Jamie also passed Andy and was running strong.
C • Well done. 4

Running 22:53 intensity: (14:32 @1) + (8:21 @2) 4.31 km (5:18 / km) +146m 4:32 / km
ahr:113 max:130

Friday Jan 10, 2020 #

Note

Planned to run around Tentsmuir but had a scratchy throat and feeling quite tired from being back at work. Felt a bit guilty not running but good to take it easy with the XC tomorrow.

Thursday Jan 9, 2020 #

7 AM

Running 40:45 intensity: (19:25 @1) + (21:19 @2) + (1 @3) 8.8 km (4:38 / km) +92m 4:24 / km
ahr:114 max:132 shoes: Orange Ride

Fine this morning, just needed a bit of a rest and a stretch I think.
12 PM

Running 37:49 intensity: (11:54 @1) + (25:55 @2) 8.13 km (4:39 / km) +47m 4:31 / km
ahr:117 max:129 shoes: Black Dyna

Nice to get out at lunchtime - 40 minute commute took an hour this morning which is very frustrating.
6 PM

Running 5:00 [1]

Took me an hour to drive home again..

Strength and Conditioning 30:00 [1]

Bar warm up
4 x Deadlift x 6 @60/Press up x 10 (onto my knees in the last set)
3 x split squat x 6 @40
3 x 6 assisted pull ups @-32

Wednesday Jan 8, 2020 #

5 PM

Running 25:23 intensity: (23:17 @1) + (2:06 @2) 5.34 km (4:45 / km) +15m 4:41 / km
ahr:109 max:118 shoes: Black Hawk

Right tib post a bit niggly at the end of the day - which I'm putting down to bring back at work and not stretching/moving as much as recently - so I shelved a longer run and just went for a jog. No worse during or after. I was probably being over cautious but I was in great shape this time last year, got injured and took 4-5 months to get back in form - I don't want that to happen again.

Goal number 1 is to stay healthy and uninjured.

Tuesday Jan 7, 2020 #

7 AM

Running 33:24 intensity: (13:16 @1) + (20:08 @2) 7.15 km (4:40 / km) +74m 4:27 / km
ahr:115 max:131 shoes: Orange Ride

Not too much DOMS today, which is nice..
6 PM

Running 21:10 intensity: (12:14 @1) + (8:56 @2) 3.68 km (5:45 / km) +53m 5:22 / km
ahr:107 max:131 shoes: White Hawk 2

There are three sets of roadworks on my commute at the moment - very frustrating.

Running 25:15 intensity: (14 @1) + (18 @2) + (6:20 @3) + (16:55 @4) + (1:28 @5) 7.26 km (3:29 / km)
ahr:160 max:177 shoes: White Hawk 2

2 x 1 km, 3 x 600, 6 x 200 (200 jog)
2.54, 2.53, 1.43, 1.39, 1.40, 30, 30, 29, 30, 29, 30
Tough work with a really strong cross-headwind. Felt ok during but cooked in the end.

Running 25:21 intensity: (3:47 @1) + (21:34 @2) 4.95 km (5:07 / km) +55m 4:51 / km
ahr:121 max:132 shoes: White Hawk 2

Monday Jan 6, 2020 #

12 PM

Running 42:25 intensity: (31:43 @1) + (9:37 @2) + (1:05 @3) 9.06 km (4:41 / km) +108m 4:25 / km
ahr:110 max:151 shoes: Black Dyna

5 PM

Running 35:00 intensity: (8:08 @1) + (26:52 @2) 8.0 km (4:23 / km) +30m 4:18 / km
ahr:122 max:129 shoes: Grey Hawk

Strength and Conditioning 30:00 [1]

Bar warm up
4 x back squat 6 x 45/calf raise 10 x 45
3 x reverse lunge 6 x 25/shoulder press 6 x 25
Finished with a few odd drills and core

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