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Training Log Archive: Kris

In the 7 days ending Feb 16:

activity # timemileskm+mload
  Running8 7:19:23 63.77(6:53) 102.63(4:17) 553117.3
  Strength and Conditioning1 10:001.4
  Total9 7:29:23 63.77 102.63 553118.7

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MoTuWeThFrSaSu

Sunday Feb 16 #

7 AM

Running 25:50 intensity: (8:12 @1) + (16:25 @2) + (1:13 @3) 4.6 km (5:37 / km) +11m 5:33 / km
ahr:118 max:145 shoes: Blue ride

Running 1:03:09 intensity: (14 @1) + (4 @2) + (17 @3) + (43:04 @4) + (19:30 @5) 21.1 km (3:00 / km) +123m 2:54 / km
ahr:173 max:182 shoes: Hakone

Barcelona half.
I stuck in a big group (including Josh and Yannick) for most of the race. I felt good at the start but had stomach problems from about 9km. 10-15km was a bit of a struggle but I stayed with the group and got a second wind at about 18km. I did not get my eating right for this race but it's difficult when the race is 7.45 UK time. Happy with the pb - very tough race!

Great to run in a stacked starting field, this meant I could shelter in the group when going through my bad patches. Conditions were ok - a bit windy at times but nothing on the UK at the moment..

5 km splits:
14.49, 14.48, 15.13, 15.05, 3.14 (2.56 pace)
10 AM

Running 32:47 intensity: (16:38 @1) + (16:08 @2) + (1 @3) 5.8 km (5:39 / km) +40m 5:28 / km
ahr:116 max:135 shoes: Blue ride

Shuffle around the park and back to the hotel.

Saturday Feb 15 #

10 AM

Running 29:42 intensity: (2:35 @1) + (19:17 @2) + (7:50 @3) 6.75 km (4:24 / km) +58m 4:13 / km
ahr:128 max:141 shoes: Blue ride

Super easy from the hotel, a bit tired after a late journey but whole day to chill now before an early morning tomorrow.

Friday Feb 14 #

11 AM

Running 1:00:28 intensity: (6:18 @1) + (37:23 @2) + (10:49 @3) + (5:58 @4) 13.76 km (4:24 / km) +64m 4:18 / km
ahr:130 max:170 shoes: White Hawk 2

Including 6 x 30 s strides.

Thursday Feb 13 #

7 AM

Running 33:47 intensity: (18:59 @1) + (14:48 @2) 7.18 km (4:42 / km) +60m 4:31 / km
ahr:112 max:128 shoes: Orange ride

5 PM

Running 1:09:54 intensity: (21:09 @1) + (47:49 @2) + (56 @3) 14.79 km (4:44 / km) +96m 4:35 / km
ahr:118 max:145 shoes: Black Hawk

Feeling pretty good until the hour, then a bit tired.

Wednesday Feb 12 #

12 PM

Running 39:49 intensity: (17:18 @1) + (22:31 @2) 8.49 km (4:41 / km) +58m 4:32 / km
ahr:116 max:132 shoes: Orange ride

Easy from work at lunch.
6 PM

Strength and Conditioning 10:00 intensity: (5:35 @1) + (4:25 @2)
ahr:111 max:132

Tuesday Feb 11 #

5 PM

Running 5:12 [1] 1.07 km (4:51 / km)
ahr:97 max:106 shoes: Blue 4's

Running 1:12:54 intensity: (21:26 @1) + (24:18 @2) + (23:14 @3) + (3:56 @4) 18.0 km (4:03 / km)
ahr:127 max:159 shoes: Blue 4's

Treadmill as I didn't fancy fighting the wind at the track.
8 x 3 mins @ 20 km/h (1 min @ 13 km/h)
I don't think the treadmill was actually at 20 km/h (3 min/km) because it was very easy, but maybe I'm just very fit.

Running 5:51 intensity: (29 @1) + (4:56 @2) + (26 @3) 1.09 km (5:21 / km) +45m 4:27 / km
ahr:125 max:140 shoes: Blue 4's

Monday Feb 10 #

Note
(rest day)

Running Barcelona Half Marathon on the weekend which means another weekend with a lot of travelling - I'm going to take this week pretty easy so that I am fully recovered.

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