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Training Log Archive: Kris

In the 30 days ending Nov 30, 2014:

activity # timemileskm+mload
  Running39 31:17:36 236.4(7:57) 380.45(4:56) 3708494.0
  Strength and Conditioning6 4:03:1748.7
  Orienteering3 2:27:18 18.68(7:53) 30.06(4:54) 34674.5
  Total40 37:48:11 255.08 410.51 4054617.2
  [1-5]40 37:46:47
averages - weight:78.1kg

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Sunday Nov 30, 2014 #

12 PM

Running 2:06:53 intensity: (1 @0) + (2:46 @1) + (1:28:46 @2) + (35:08 @3) + (12 @4) 25.28 km (5:01 / km) +560m 4:31 / km
ahr:131 max:155

Didn't think I'd get over 8 hours of running this week considering how bad I felt Monday, Tuesday, Wednesday. Saw my chance and went for a double Beacon long run.

Saturday Nov 29, 2014 #

8 AM

Running 9:38 [1] 1.55 km (6:12 / km)

1 PM

Running 17:26 [2] 2.88 km (6:03 / km) +18m 5:52 / km

Running race 32:40 intensity: (10:00 @4) + (22:40 @5) 9.91 km (3:18 / km) +75m 3:10 / km

British Cross Challenge Liverpool. Tough race, ran ok but nothing special. Satisfied after a week of feeling pretty rubbish.

I'm not sure whether I hallucinated the course but the elevation from my Garmin is not even close.

Running 32:22 [2] 5.74 km (5:38 / km) +28m 5:30 / km

6 PM

Running 7:30 [1] 1.29 km (5:49 / km) +7m 5:39 / km

Friday Nov 28, 2014 #

Note
weight:77.4kg

6 PM

Running 1:00:00 [2] 11.0 km (5:27 / km) +200m 5:00 / km

Thursday Nov 27, 2014 #

6 PM

Running 1:20:22 intensity: (1:16 @1) + (10:10 @2) + (1:07:38 @3) + (1:18 @4) 18.11 km (4:26 / km) +77m 4:21 / km
ahr:142 max:162

Wednesday Nov 26, 2014 #

5 PM

Running 1:00:00 [2] 12.0 km (5:00 / km)

Tuesday Nov 25, 2014 #

6 PM

Running 56:09 [2] 11.97 km (4:42 / km) +116m 4:28 / km

Knackered

Sunday Nov 23, 2014 #

4 PM

Running 52:44 [2] 8.98 km (5:52 / km) +189m 5:19 / km

Saturday Nov 22, 2014 #

Event: SPOOK Weekend
 
9 AM

Running 24:44 intensity: (1:13 @0) + (7:33 @1) + (11:47 @2) + (4:11 @3) 3.46 km (7:09 / km) +109m 6:11 / km
ahr:114 max:149

10 AM

Orienteering 12:05 intensity: (10:33 @4) + (1:32 @5) 2.0 km (6:03 / km) +12m 5:52 / km
ahr:176 max:178

No compass but actually orienteered ok.

Orienteering 7:41 intensity: (16 @1) + (5 @2) + (7 @3) + (6:00 @4) + (1:13 @5) 1.9 km (4:03 / km) +41m 3:39 / km
ahr:166 max:176

Orienteering 12:30 intensity: (1 @0) + (11 @1) + (5 @2) + (9 @3) + (6:31 @4) + (5:33 @5) 2.75 km (4:33 / km) +56m 4:08 / km
ahr:171 max:182

12 PM

Running 24:38 intensity: (9:13 @1) + (13:31 @2) + (1:54 @3) 1.12 km (22:00 / km) +22m 20:02 / km
ahr:122 max:142

Friday Nov 21, 2014 #

4 PM

Running 54:18 [2] 10.0 km (5:26 / km) +224m 4:53 / km

Thursday Nov 20, 2014 #

5 PM

Running 59:44 [2] 14.13 km (4:14 / km) +62m 4:08 / km

Wednesday Nov 19, 2014 #

9 AM

Running 1:06:00 [3] 14.0 km (4:43 / km) +200m 4:24 / km
weight:78.7kg

5 PM

Running 30:00 [3] 7.0 km (4:17 / km) +50m 4:08 / km

6 PM

Strength and Conditioning 47:30 [2]

Running 8:00 [1] 1.6 km (5:00 / km)

Tuesday Nov 18, 2014 #

6 PM

Running 8:01 [2] 1.6 km (5:00 / km) +8m 4:53 / km

Running 4:19 [1] 0.32 km (13:34 / km)

Running 36:49 intensity: (6:49 @2) + (15:00 @4) + (15:00 @5) 10.56 km (3:29 / km) +3m 3:29 / km

6 x 5mins (1min off) except I had to solve an urgent problem on the 4th rep which meant for me it was 2 x 3 x 5 min (1 min off) (with a 5 tough minutes between sets). Feeling a bit rubbish but getting further than last time. All of the reps were just over a mile. (~1620-1640).

Running 20:57 intensity: (10:00 @1) + (10:57 @2) 3.85 km (5:26 / km) +26m 5:16 / km

Monday Nov 17, 2014 #

11 AM

Running 5:00 [2] 1.0 km (5:00 / km)

Strength and Conditioning 33:58 [2]

Running 6:20 [2] 1.06 km (5:59 / km) +2m 5:56 / km

4 PM

Running 1:02:02 [2] 13.32 km (4:39 / km) +42m 4:35 / km

Sunday Nov 16, 2014 #

7 AM

Running 1:27:28 [2] 16.24 km (5:23 / km) +180m 5:06 / km

Saturday Nov 15, 2014 #

10 AM

Running 1:21:00 intensity: (30:00 @2) + (30:00 @3) + (21:00 @5) 17.0 km (4:46 / km) +180m 4:32 / km

Garmin deleted the session.

20 minutes of continuos ~50s hill, jog down. Got there a bit late so only managed 8 compared to most peoples 9. Never felt particularly good.

Then 6 x 2 mins (1mins) on the flat. Felt a bit better and consistently getting around 650m.

Then back onto the hill for 4-6 extra reps. I managed one before calling it a day. Legs didn't want to cooperate. Think they are still a bit tired from Tuesday as I was OK on the longer reps but just nothing on the short ones.

Friday Nov 14, 2014 #

1 PM

Running 5:00 [2] 1.0 km (5:00 / km)

Strength and Conditioning 22:05 [2] 0.0 km

Running 6:23 [2] 1.05 km (6:05 / km) +2m 6:02 / km

5 PM

Running 30:09 [2] 6.54 km (4:37 / km) +43m 4:28 / km

Thursday Nov 13, 2014 #

6 PM

Running 59:18 [3] 13.75 km (4:19 / km) +74m 4:12 / km

Wednesday Nov 12, 2014 #

3 PM

Running 1:28:27 [2] 15.97 km (5:32 / km) +357m 4:59 / km

Tuesday Nov 11, 2014 #

6 PM

Running 12:01 [2] 2.28 km (5:16 / km) +5m 5:12 / km

Running 30:38 intensity: (20:38 @4) + (10:00 @5) 9.11 km (3:22 / km) +2m 3:22 / km

30 mins of 200 on, 200 float. Averaging 33 and 49. Tough session, dropped off the back at around 14 minutes but kept the pace.

Running 22:10 [2] 3.84 km (5:47 / km) +28m 5:35 / km

Monday Nov 10, 2014 #

1 PM

Running 6:00 [2] 0.51 km (11:50 / km) +2m 11:36 / km

Strength and Conditioning 45:00 [2] 0.0 km

Running 6:03 [2] 1.26 km (4:49 / km) +2m 4:46 / km

4 PM

Running 56:35 [2] 12.09 km (4:41 / km) +41m 4:36 / km

Sunday Nov 9, 2014 #

Note
(rest day)

Travelling back to Loughborough. Feeling better than yesterday but no time to get a run in.

Saturday Nov 8, 2014 #

9 AM

Running 27:46 [2] 4.79 km (5:48 / km) +131m 5:06 / km

2 PM

Running 15:02 [2] 0.96 km (15:41 / km) +6m 15:12 / km

Orienteering 39:43 [2] 6.58 km (6:02 / km) +61m 5:46 / km

Feeling worse for wear today.

Friday Nov 7, 2014 #

9 AM

Running 57:09 [2] 10.52 km (5:26 / km) +169m 5:02 / km

Can't seem to get my legs moving in the mornings..
C • because.... 2

Thursday Nov 6, 2014 #

9 AM

Running 20:09 [2] 3.83 km (5:16 / km) +5m 5:14 / km

6 PM

Running 1:02:40 intensity: (26:40 @2) + (36:00 @4) 14.79 km (4:14 / km) +74m 4:08 / km

6.5 mile tempo. A bit flat but still moving well. Through 10km in 34.12.

Wednesday Nov 5, 2014 #

6 PM

Running 41:00 [2] 8.9 km (4:36 / km) +100m 4:22 / km

Strength and Conditioning 1:09:44 [2]

Running 25:35 [3] 5.71 km (4:29 / km) +6m 4:28 / km

Tuesday Nov 4, 2014 #

8 PM

Running 30:12 [2] 6.0 km (5:02 / km)

In uni late.

Monday Nov 3, 2014 #

12 PM

Running 6:00 [2] 1.0 km (6:00 / km)

Strength and Conditioning 25:00 [2]

Running 58:00 [3] 13.0 km (4:28 / km)

Sunday Nov 2, 2014 #

12 PM

Running 1:10:00 [2] 14.0 km (5:00 / km) +167m 4:43 / km

Saturday Nov 1, 2014 #

12 PM

Running 20:25 intensity: (7 @0) + (6:07 @1) + (13:46 @2) + (25 @3) 3.6 km (5:40 / km) +39m 5:23 / km
ahr:118 max:142

Orienteering 1:15:19 intensity: (10 @1) + (4 @2) + (6:34 @3) + (1:05:39 @4) + (2:52 @5) 16.83 km (4:28 / km) +176m 4:15 / km
ahr:165 max:178

Red Bull Robin Hood.

40 seconds down on Ralph, 25 on Dave, stayed on the get them all route for way too long. Really fun race.
2 PM

Running 5:50 intensity: (2 @0) + (5:48 @1) 1.0 km (5:50 / km) +77m 4:13 / km
ahr:108 max:114

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