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Training Log Archive: Kris

In the 1 days ending Oct 7, 2018:

activity # timemileskm+mload
  Running1 2:05:53 19.64(6:25) 31.61(3:59) 10361.5
  Total1 2:05:53 19.64(6:25) 31.61(3:59) 10361.5

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Sunday Oct 7, 2018 #

9 AM

Running 31:44 intensity: (9:30 @1) + (15:36 @2) + (6:32 @3) + (6 @4) 5.44 km (5:50 / km) +3m 5:49 / km
ahr:121 max:156

Running 1:03:55 intensity: (8 @1) + (7 @2) + (11 @3) + (31:55 @4) + (31:34 @5) 21.18 km (3:01 / km) +82m 2:58 / km
ahr:174 max:181

Cardiff half - didn't think I was in PB shape so chuffed with that!

At the start, I settled into the second group with Matt Clowes setting most of the pace. There were maybe 10 of us in this group; we were going faster than I'd have liked but I still felt quite relaxed. The splits were a bit scary at this stage, 3km in 9.00 and 5km in 15.04 but there was still a good group and I felt good.

We caught a few people who had dropped off the pace of the leaders and a few people started to drop off the back. When we got to 10 km there were 4 of us left in the group, and 2 Australians 50 m ahead who were caught over the next 5 km.

Just before 10 miles, Matt pushed the pace and split the group. I tried to follow but I didn't last long and ended up with Jake Smith (Cardiff Met), chasing a trio of Matt, Tom Wade and one Australian. We had dropped one Australian, but the gap in front kept slowly growing. The last 5 km were pretty undulating, which was tough, but I knew that I was on for a good PB if I could avoid a big drop off in pace.

Jake put in a big dig up the short, steep climb at 12 miles and I couldn't follow. I thought I was done but the gap stopped growing when it flattened. I pushed hard at 20 km, going straight past and not looking back. I got enough of a gap that I stayed ahead to the finish, and also snuck under 64 minutes. That boy can go places, crazy talent over the distance for a 20-year-old, but I'm glad I could get the better of him this time. 13th place and 5th Brit.

Very happy with the result as I didn't have much confidence beforehand due to my training being a bit inconsistent. Most pleasing was that I felt pretty comfortable aerobically most of the way. My legs seemed to be the main limiter, they wouldn't go any faster over those last few miles, but the base seems to be really strong.

5 km splits (from results):
15:01, 30:21, 45:23, 60:39, 63.55
15:01, 15:20, 15:02, 15:16, 3:16

Running 30:14 intensity: (14:21 @1) + (15:53 @2) 4.99 km (6:03 / km) +18m 5:57 / km
ahr:114 max:130

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