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Training Log: Kris

In the last 7 days:

activity # timemileskm+mload
  Running6 3:12:42 26.92(7:10) 43.32(4:27) 358.7
  Total6 3:12:42 26.92(7:10) 43.32(4:27) 358.7
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Monday Dec 10 #

8 AM

Running 59:53 [2] 12.53 km (4:47 / km)

Easy with Phil, Jamie and some of the girls after not much sleep. Legs a bit smashed to start with, but the torrential rain soon meant I forgot about them..

Sunday Dec 9 #

8 AM

Running 19:57 intensity: (16:39 @1) + (3:18 @2) 4.05 km (4:56 / km)
ahr:109 max:121

Slept well and feeling good in the legs. Nervous excitement starting to build..
1 PM

Running 29:21 intensity: (14:07 @1) + (10:15 @2) + (2:45 @3) + (2:14 @4) 5.53 km (5:19 / km)
ahr:117 max:163

2 PM

Running race 29:30 [5] 10.3 km (2:52 / km)

European Cross Country Championships - 12th.

The course was twisty with lots of little banks making it very different from any cross country I'd run before. The ground was soaking wet but sandy, so it was more solid underfoot than it looked. I guessed that people would probably overcook it with all the little accelerations, so my game plan was to start cautious, save energy and try to work my way through.

The start was quick but I sat near the back as planned; tracking Dewi and Charlie which gave me confidence that I wasn't going to be left behind. The first couple of laps were a bit manic, people everywhere, but I gradually moved through as best I could. By around halfway I'd passed Charlie, Nick and Ross and was in a scoring position with Marc and Dewi in sight up ahead. This was a huge boost because I never really thought that I'd be anywhere near scoring for the team (top 3 from the nation). I caught those two and we were in a group for a bit until Marc pushed on with a lap to go, taking an Irish guy and an Italian with him. I didn't have the legs to follow this move but I got in front of Dewi in the last kilometer to finish 12th and second scorer. Our packing, 9th, 12th and 13th, meant that we snuck the silver medal just ahead of Italy, Spain and Belgium - unreal to think I have a European championships medal!

Way better than I expected going in - the course suited me and I got the tactics spot on. The whole experience was awesome; really nice people in the team, amazing atmosphere, accommodation in a safari park (watching rhinos and zebras while eating breakfast) - I'll definitely bank a few memories from this weekend.

Laps (1500m, 1300m last lap):
4.23 (41), 4.15 (28), 4.14 (18), 4.13 (12), 4.17 (10), 4.20 (13), 3.49 (12)
3 PM

Running 15:00 [1] 3.0 km (5:00 / km)

Saturday Dec 8 #

10 AM

Running 39:01 [2] 7.91 km (4:56 / km) +3m 4:55 / km

Easy running on the course and then a couple of strides.

Friday Dec 7 #

Note

Long travel day - flight delayed from Edinburgh which meant I missed my onwards flight to Amsterdam (with the team) and had to wait 5 hours in Heathrow for the next one.

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