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Training Log Archive: Kris

In the 1 days ending Sep 9:

activity # timemileskm+mload
  Running2 2:12:53 19.4(6:51) 31.22(4:15) 9154.3
  Total2 2:12:53 19.4(6:51) 31.22(4:15) 9154.3

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Su

Sunday Sep 9 #

9 AM

Running 27:25 intensity: (4:13 @1) + (18:51 @2) + (1:56 @3) + (2:25 @4) 5.3 km (5:11 / km) +2m 5:10 / km
ahr:126 max:162

Running race 29:56 intensity: (8 @1) + (4 @2) + (12 @3) + (7:16 @4) + (22:16 @5) 10.0 km (3:00 / km) +6m 2:59 / km
ahr:178 max:187

Stirling 10km - 1st.

Ground myself into a bit of a hole last week but cut back a lot and feeling a bit fresher for today. The race started into a bit of wind and I covered a few early surges from various people. After a couple of km I stretched the legs out to see who the main challengers were going to be. Grant Sheldon was the only one to come with and we got a little gap on the rest of the field. As it was just the two of us I decided that it was worth keeping the pressure on. Grant stuck in stubbornly for a long time and I was wondering whether he would ever drop off, but at around 6.5km I got a small gap and the elastic snapped. From here it was just a grind into the finish. From the shape of the course, I was sure we'd have the wind at our backs at the end, but no, from 6-9km was probably the worst wind of the whole race.. Happy to dip under 30 and get the win, which were the two aims the day.

Running 20:29 intensity: (7:34 @1) + (12:54 @2) + (1 @3) 3.99 km (5:08 / km) +2m 5:07 / km
ahr:116 max:126

3 PM

Running 55:03 intensity: (9:05 @1) + (45:24 @2) + (34 @3) 11.94 km (4:37 / km) +81m 4:28 / km
ahr:121 max:139

Today's 29.56 10k means I've run <14.30 and under <30 in 2016, 2017 and 2018. Before 2016, my bests were 15.19 and 31.47. There is an element of not racing as much, certainly before 2015, but I definitely didn't think that I'd make those sort of improvements at the time (and I'm not sure anyone else did either!).

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