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Training Log: Kris

In the last 7 days:

activity # timemileskm+m
  Running9 9:23:49 74.86(7:32) 120.47(4:41) 998
  Strength and Conditioning3 15:00
  Total11 9:38:49 74.86 120.47 998
«
2:12
0:00
TuWeThFrSaSuMo

Sunday Feb 26 #

8 AM

Running 2:12:03 intensity: (2:05 @1) + (34:52 @2) + (1:03:02 @3) + (32:04 @4) 29.43 km (4:29 / km) +248m 4:18 / km
ahr:142 max:167

Long run with the Hawks. Feet a bit sore and right knee a bit niggly from about 8-15km but eased off. Tired at the end but a good tired.
3 PM

Note
(sick)

After feeling pretty good earlier I now have a stomach bug.. February can do one..

Saturday Feb 25 #

9 AM

Running 21:17 intensity: (18:20 @1) + (2:57 @2) 4.11 km (5:11 / km) +50m 4:53 / km
ahr:108 max:128

2 PM

Running 34:30 intensity: (13:51 @1) + (14:58 @2) + (3:46 @3) + (1:55 @4) 6.3 km (5:29 / km) +19m 5:24 / km
ahr:127 max:163

Running 15:11 [2] 2.59 km (5:51 / km) +5m 5:48 / km

Running 34:02 intensity: (24:00 @4) + (10:02 @5) 9.9 km (3:26 / km) +141m 3:13 / km

Scottish XC

Cool to be racing Callum Hawkins (Butchart in the field but not racing) but, considering I've been feeling tired and niggly all week, I had no plans to even try to keep up. Course was tough with some steep banks and lots of mud (thank you storm Doris).

Settled into the chasing pack on the first lap but started to get a bit of a gap towards the end of the lap. Kept plugging away and the gap started to grow. The next couple of laps I was in no man's land with a big gap in front and the same behind, so I just kept working hard. Good hard effort but very glad I I wasn't in a fight in the last lap as that mud was sapping..
9 PM

Strength and Conditioning 5:00 [1]

Friday Feb 24 #

7 AM

Running 43:04 intensity: (23:23 @1) + (19:41 @2) 8.78 km (4:54 / km) +93m 4:39 / km
ahr:112 max:127

6 PM

Running 46:30 intensity: (16:19 @1) + (28:39 @2) + (1:32 @3) 10.0 km (4:39 / km) +40m 4:34 / km
ahr:117 max:147

Feeling less tired and niggly tonight..
7 PM

Strength and Conditioning 5:00 [1]

Thursday Feb 23 #

5 PM

Running 1:14:46 intensity: (16:41 @1) + (35:53 @2) + (3:25 @3) + (18:47 @4) 17.64 km (4:14 / km) +108m 4:07 / km
ahr:129 max:165

Changed shoes and my knee was fine. I think my cheap Adidas shoes have already worn out after about a month. Serves me right I suppose.

4 miles steady tempo: 5.24, 25, 14, 15

Wednesday Feb 22 #

7 AM

Running 44:07 [2] 8.79 km (5:01 / km) +91m 4:46 / km

Legs knackered, achy and sore in a lot of places.
6 PM

Running 48:36 intensity: (25:52 @1) + (22:44 @2) 9.82 km (4:57 / km) +112m 4:41 / km
ahr:112 max:129

Aches and pains had localised this evening to my right knee and foot. Think my plantar fascia on that side is pretty tight which is causing me to run funny..

Strength and Conditioning 5:00 [1]

Tuesday Feb 21 #

5 PM

Running 32:30 [2] 5.22 km (6:13 / km) +58m 5:54 / km

Running 23:20 intensity: (10:00 @1) + (13:20 @4) 5.26 km (4:26 / km)

Was meant to be 2k, 1k, 8, 6, 4, 4 (90s) but I felt drained tonight. Did the 2k, 1k, 8, sat out the 6 and finished with the two 4's. Need a bit more recovery from the weekend.

5.58, 2.56, 2.18, [break], 64, 64

Running 13:53 [2] 2.62 km (5:18 / km) +34m 4:58 / km

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