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Training Log Archive: Kris

In the 7 days ending Nov 25, 2018:

activity	#	time	miles		km		+m	load
Running	9	7:50:20	61.91	(7:36)	99.64	(4:43)	957	117.7
Total	9	7:50:20	61.91	(7:36)	99.64	(4:43)	957	117.7

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Sunday Nov 25, 2018 #

9 AM

Running 1:56:27 22.99 km (5:04 / km) +508m 4:34 / km
ahr:131 max:155

Out to Hathersage to meet Anwen after her race. Complicated by having to carry a three piece suit which did not find its way into the car. A bit slippery in parts, but I wanted to run in road shoes so my feet got a bit of a break.

Saturday Nov 24, 2018 #

8 AM

Running 24:18 5.4 km (4:30 / km)
ahr:123 max:138

1 PM

Running 31:16 [2] 5.8 km (5:23 / km)

2 PM

Running 28:31 9.43 km (3:01 / km) +63m 2:56 / km
ahr:179 max:184

Liverpool Cross Challenge/Euro trials - 10th (6th senior)

Goal was top 10 to try to bag a spot on the GB team for Stirling XC in January.

Started well, felt comfortable and was right into the lead pack, unlike previous years where I've been way back at the start. During the first lap I even felt so comfortable that I lead for part of the way. In the second lap, a group of 5 started to get away and I settled into a group which included 6th, 7th and 8th (myself, Cairess and Surafel - both u23's but without numbers on their backs to tell me that). I still felt pretty decent at this point but going into the third lap I started to slip backwards, we were joined by another 2 u23's and then I properly started to slip off the back. The last half lap was a big struggle as those 4 pushed on and I started to pop, but I hung on to get the top 10.

I think this race rewards you for going out hard. The last lap is very busy, lapping the tail end of the field, which can make it difficult to keep track of gaps and saps rhythm.

Strava thinks laps of: 8.33, 8.37 and 8.50 (minutes the start and finish straights)

C • Well done Chris! 3

Running 30:31 5.74 km (5:19 / km) +46m 5:06 / km
ahr:116 max:135

Missing a warm up but I'll add that another time

Friday Nov 23, 2018 #

12 PM

Running 42:50 9.58 km (4:28 / km) +57m 4:21 / km
ahr:127 max:166

Including 5 x 30s (30s). Feeling nice and relaxed until it decided to tip it down.

C • Tipping it down 1

Thursday Nov 22, 2018 #

7 AM

Running 39:43 8.84 km (4:30 / km) +82m 4:18 / km
ahr:116 max:140

All the taper.

5 PM

Running 45:59 9.57 km (4:48 / km) +56m 4:40 / km
ahr:116 max:133

Wednesday Nov 21, 2018 #

Note
(rest day)

Tuesday Nov 20, 2018 #

5 PM

Running 31:52 5.84 km (5:28 / km) +38m 5:17 / km
ahr:109 max:150

Running 26:28 5.46 km (4:51 / km)
ahr:145 max:173

10 x ~480 (80s).
86, 83, 81, 81, 81, 82, 80, 81, 81, 81

Blowing a gale and running the opposite way around the loop so the times don't mean very much. Felt ok, if a bit tired - not surprising after a bad nights sleep. Legs still moving ok though.

Running 19:10 3.83 km (5:00 / km) +35m 4:47 / km
ahr:124 max:131

Monday Nov 19, 2018 #

7 AM

Running 33:15 7.17 km (4:38 / km) +74m 4:25 / km
ahr:113 max:129

Liverpool on Saturday so I'm having a big taper this week. Training has been pretty solid and I felt good on Saturday, so I'm hoping this carries across to a real XC.

10 PM

Note

Took advantage of not training in the evening to go to the cinema with Anwen. We got home just after 9 and at half 9 the doping control people arrived (they had come at 9 but we were still out). Took until 11 pm and then I was up all night as I'd drunk too much water when they arrived..

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