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Training Log Archive: Kris

In the 7 days ending Sep 20:

activity # timemileskm+mload
  Running13 9:51:21 84.91(6:58) 136.65(4:20) 906148.2
  Strength and Conditioning2 1:21:008.3
  Rehab1 15:00
  Total15 11:27:21 84.91 136.65 906156.5
  [1-5]14 11:12:21

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Sunday Sep 20 #

11 AM

Running 1:40:19 intensity: (16:01 @1) + (1:14:49 @2) + (9:29 @3) 21.26 km (4:43 / km) +352m 4:21 / km
ahr:123 max:147 shoes: Blue floatride

Stopped in Pooley Bridge on the way back and ran next to Ullswater. Very nice, quite busy.

Saturday Sep 19 #

11 AM

Running 17:38 intensity: (8:52 @1) + (8:46 @2) 3.76 km (4:42 / km) +23m 4:33 / km
ahr:113 max:125 shoes: Blue floatride

Shakeout to split up the drive
7 PM

Running 27:56 intensity: (5:10 @1) + (11:29 @2) + (3:56 @3) + (7:21 @4) 5.16 km (5:25 / km) +26m 5:17 / km
ahr:134 max:168 shoes: Blue floatride

Running 29:20 intensity: (12 @1) + (4 @2) + (11 @3) + (7:18 @4) + (21:35 @5) 10.0 km (2:56 / km)
ahr:174 max:181 shoes: Hakone

Podium 10 km, 5th
A group of 5 separated themselves at the start (Jake Smith, Emile Cairess, Jamie Crowe, Jack Rowe, Omar Ahmed) but I didn't have the guts to follow. My first km split was called as 2.54 (29 flat pace) and they already had a gap. I sat on Graham Rush for a couple of km before pushing on. From about 3 km I ran on my own, catching a couple of people who dropped off the leading group, but never sheltering.
Happy to race and happy with the time although I probably should have backed myself and sheltered behind the leaders for a while - plenty to build on!
5 km splits about 14:45, 14:35
8 PM

Running 14:25 [1] 2.7 km (5:20 / km)
shoes: Blue floatride

Friday Sep 18 #

5 PM

Running 30:42 intensity: (3:57 @1) + (25:52 @2) + (53 @3) 7.17 km (4:17 / km) +61m 4:07 / km
ahr:122 max:138 shoes: Black Run Fast

Taking it easy - time to see how fit I am

Thursday Sep 17 #

8 AM

Running 31:43 intensity: (5:45 @1) + (25:29 @2) + (29 @3) 7.16 km (4:26 / km) +71m 4:13 / km
ahr:120 max:136 shoes: Blue floatride

5 PM

Running 36:08 intensity: (9:44 @1) + (23:06 @2) + (2:42 @3) + (36 @4) 8.18 km (4:25 / km)
ahr:121 max:159 shoes: Black Run Fast

Two ~1 min strides.

Strength and Conditioning 30:00 [1]
ahr:81 max:113

6 PM

Rehab 15:00 [0]

Wednesday Sep 16 #

7 AM

Running 49:36 intensity: (3:41 @1) + (45:32 @2) + (23 @3) 11.66 km (4:15 / km) +83m 4:07 / km
ahr:125 max:136 shoes: Black/Blue Ride

Legs a bit tired but moving ok this morning.
5 PM

Running 50:52 intensity: (14:49 @1) + (36:03 @2) 11.91 km (4:16 / km) +25m 4:14 / km
ahr:117 max:127 shoes: Grey Ride

Tuesday Sep 15 #

8 AM

Running 32:16 intensity: (8:46 @1) + (19:24 @2) + (3:31 @3) + (35 @4) 6.15 km (5:15 / km) +58m 5:01 / km
ahr:121 max:158 shoes: Blue floatride

With 6 strides - feeling a bit less coordinated than before holiday
5 PM

Running 1:15:16 intensity: (3:40 @1) + (19:14 @2) + (20:10 @3) + (30:44 @4) + (1:28 @5) 19.52 km (3:51 / km)
ahr:146 max:177 shoes: Black Run Fast

6 mins tempo, 2 x 4 mins, 3 x 2 mins, 4 x 1 mins, 6 mins tempo (2 mins)
Skipped the third 2 mins and had a little extra recovery since I didn't want to work too hard tonight. Right leg tight behind the knee, so I didn't feel like I could strides out on the faster reps - probably just a bit of tiredness after s&c yesterday and strides this morning.

Monday Sep 14 #

7 AM

Running 40:15 intensity: (7:54 @1) + (31:23 @2) + (58 @3) 9.3 km (4:20 / km) +82m 4:09 / km
ahr:120 max:138 shoes: Black Duo

12 PM

Strength and Conditioning 51:00 intensity: (48:58 @1) + (2:02 @2)
ahr:100 max:126

5 PM

Running 54:55 intensity: (11:36 @1) + (43:19 @2) 12.74 km (4:19 / km) +125m 4:06 / km
ahr:121 max:132 shoes: Grey Ride

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