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Training Log Archive: Kris

In the 30 days ending Apr 30, 2019:

activity # timemileskm+mload
  Running45 45:00:18 359.8(7:30) 579.04(4:40) 7617747.5
  Strength and Conditioning15 3:09:0018.9
  Cycling1 50:0013.7
  Swimming1 27:275.5
  Total58 49:26:45 359.8 579.04 7617785.5

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Tuesday Apr 30, 2019 #

7 AM

Running 33:23 intensity: (17:38 @1) + (15:45 @2) 7.16 km (4:40 / km) +133m 4:16 / km
ahr:113 max:134 shoes: Blue Nimbus

Feeling a bit less tired today but still a bit stiff.
5 PM

Running 15:22 intensity: (7:42 @1) + (7:38 @2) + (2 @3) 2.8 km (5:30 / km) +80m 4:48 / km
ahr:110 max:131 shoes: Grey Dyna

Running 40:34 intensity: (16 @1) + (10:09 @2) + (8:21 @3) + (17:19 @4) + (4:29 @5) 8.91 km (4:33 / km) +58m 4:25 / km
ahr:152 max:181 shoes: Grey Dyna

Joined in with the Fife AC session in St Andrews like I did at points last year. Hopefully the track in Dundee will be open again soon, but I'll try to get along to this while it is still closed

5 x 400 (60s)(400 jog), 5 x 200 (200 jog)(400 jog), 5 x 400 (60s)(400 jog), 5 x jog bend - stride straight

66, 64, 65, 64, 65
29, 29, 30, 30, 29
65, 63, 63, 63, 63

Running 19:25 intensity: (34 @1) + (18:41 @2) + (10 @3) 3.88 km (5:00 / km) +23m 4:52 / km
ahr:124 max:135 shoes: Grey Dyna

Monday Apr 29, 2019 #

7 AM

Running 40:08 intensity: (14:28 @1) + (25:05 @2) + (35 @3) 8.76 km (4:35 / km) +88m 4:22 / km
ahr:115 max:137 shoes: Blue Nimbus

Back to the morning loop. A bit tired but feeling ok legs wise.
5 PM

Running 54:27 intensity: (20:02 @1) + (34:25 @2) 11.51 km (4:44 / km) +146m 4:27 / km
ahr:115 max:131 shoes: Grey Dyna

Loop after work. Hip flexors and soleus were very stiff after a day of sitting down. Have to make sure I keep stretching.

Sunday Apr 28, 2019 #

12 PM

Running 1:26:49 intensity: (2:22 @1) + (1:21:14 @2) + (3:13 @3) 20.08 km (4:19 / km) +157m 4:10 / km
ahr:128 max:142 shoes: Grey Dyna

Jetlagged loop of Loch Leven. Legs a bit stiff from the flight as well but hopefully won't be too tired for too long..

Saturday Apr 27, 2019 #

Note
(rest day)

Traveling back from the states - watching Tiomila and very jealous of everyone who is there, but it's been a great few weeks.

Friday Apr 26, 2019 #

9 AM

Running 14:47 intensity: (2:52 @1) + (11:07 @2) + (48 @3) 3.24 km (4:34 / km) +84m 4:02 / km
ahr:119 max:138 shoes: Grey Dyna

Running 47:51 intensity: (23 @1) + (5:22 @2) + (9:00 @3) + (26:03 @4) + (7:03 @5) 12.43 km (3:51 / km) +77m 3:44 / km
ahr:159 max:179 shoes: Blue Tarta

Last day, one final session. 3 x 10 mins tempo (4 mins jog) with Jonny on the bike path. Working well together and feeling good.
3.05, 3.06, 3.13

Running 16:20 intensity: (9 @1) + (12:27 @2) + (3:44 @3) 3.24 km (5:02 / km) +9m 4:58 / km
ahr:133 max:138 shoes: Grey Dyna

4 PM

Running 35:18 intensity: (2:36 @1) + (22:23 @2) + (10:19 @3) 7.2 km (4:54 / km) +84m 4:38 / km
ahr:128 max:143 shoes: Blue Nimbus

Thursday Apr 25, 2019 #

10 AM

Running 49:07 intensity: (1:20 @1) + (18:08 @2) + (29:39 @3) 11.25 km (4:22 / km) +65m 4:15 / km
ahr:135 max:147 shoes: Grey Dyna

Cornfields loop with Jonny, Jenny and Clara.
5 PM

Running 34:19 intensity: (2:18 @1) + (24:04 @2) + (7:57 @3) 7.13 km (4:49 / km) +79m 4:34 / km
ahr:127 max:144 shoes: Blue Nimbus

Easy from the house..

Wednesday Apr 24, 2019 #

10 AM

Running 2:00:00 intensity: (43:37 @2) + (1:00:00 @3) + (16:23 @4) 22.39 km (5:22 / km) +473m 4:51 / km
ahr:137 max:163 shoes: Black Roc

Got the cable car up the mountain and then ran along the ridge home. Except the dumping of rain we had yesterday turned out to have fallen as snow on the mountain, so the first 2-3 km was spent thrashing through knee to waist high snow drifts and taking the skin off my shins when they caught on the frozen crust on top. Luckily the snow started to disappear and from then on it was very fun, apart for a couple of small overgrown sections of trail. Crazy to do a run which included both knee high snow and cactus.. Not really very relevant training but a top class adventure.

Actually took 2h28, but I'm not sure I'd class any of the first couple of km as running..

Tuesday Apr 23, 2019 #

10 AM

Running 25:05 intensity: (8:16 @1) + (13:14 @2) + (3:11 @3) + (24 @4) 4.52 km (5:33 / km) +76m 5:07 / km
ahr:120 max:156 shoes: Grey Dyna

Running 40:37 intensity: (7:18 @1) + (8:09 @2) + (4:31 @3) + (13:03 @4) + (7:36 @5) 8.23 km (4:56 / km)
ahr:147 max:180 shoes: Blue Tarta

2 x 4 x 800 (75s)(4.30) 2 x 200 (200 walk)

2.18, 2.15, 2.16, 2.18
2.19, 2.18, 2.20, 2.20
28, 28

Tough session but got it done. Fairly windy today but quite cool. Hard as it was, it was nice to be running fast.

Running 24:15 intensity: (2:53 @1) + (20:32 @2) + (50 @3) 4.48 km (5:25 / km) +36m 5:12 / km
ahr:122 max:140 shoes: Grey Dyna

4 PM

Running 34:52 intensity: (10:06 @1) + (23:01 @2) + (1:45 @3) 7.15 km (4:53 / km) +88m 4:36 / km
ahr:118 max:138 shoes: Blue Nimbus

Easy easy.
5 PM

Strength and Conditioning 15:00 [1]

Monday Apr 22, 2019 #

9 AM

Running 52:33 intensity: (1:18 @1) + (37:16 @2) + (13:59 @3) 11.78 km (4:28 / km) +68m 4:20 / km
ahr:128 max:143 shoes: Blue Nimbus

Easy around the Hispanic loop.
4 PM

Strength and Conditioning 5:00 [1]

Band exercises
5 PM

Running 50:03 intensity: (5:15 @1) + (32:41 @2) + (12:07 @3) 11.13 km (4:30 / km) +236m 4:04 / km
ahr:126 max:144 shoes: Blue Nimbus

Had a Cinnabon about an hour beforehand so this was a bit of a struggle. Totally worth it. A couple of laps of the XC course.

Sunday Apr 21, 2019 #

1 PM

Strength and Conditioning 5:00 [1]

Band exercises
2 PM

Running 1:48:53 intensity: (46 @1) + (16:40 @2) + (1:03:58 @3) + (27:29 @4) 27.57 km (3:57 / km) +200m 3:49 / km
ahr:147 max:172 shoes: Grey Dyna

Didn't get back until 3 am last night and didn't manage to sleep in hugely long so I was a bit sleepy for this. With Matt and Jonny for the first 80 minutes, then picked it up for a bit. Hot and sleepy but felt ok apart from that.
6 PM

Strength and Conditioning 12:00 [1]

Core

Saturday Apr 20, 2019 #

6 AM

Running 48:03 intensity: (6:46 @1) + (35:45 @2) + (4:18 @3) + (1:14 @4) 10.36 km (4:38 / km) +149m 4:20 / km
ahr:123 max:160 shoes: Blue Nimbus

Early run in Flagstaff. Awesome place but very hipster.
4 PM

Running 44:15 intensity: (51 @1) + (12:11 @2) + (30:50 @3) + (23 @4) 9.79 km (4:31 / km) +143m 4:13 / km
ahr:138 max:161 shoes: Blue Nimbus

Second run at the Grand Canyon. One of the more scenic runs I've done - really enjoyed this because you saw so much in such a short space of time. Even the forest away from the canyon was pretty cool.
C • Forest 3

Friday Apr 19, 2019 #

8 AM

Strength and Conditioning 10:00 [1]

Band exercises
9 AM

Running 1:15:01 intensity: (3:07 @1) + (14:29 @2) + (39:43 @3) + (17:42 @4) 18.52 km (4:03 / km) +171m 3:52 / km
ahr:143 max:163 shoes: Grey Dyna

Run around the track while everyone else did a session. No pain in the Achilles - last week was clearly too much for it but it seems to have settled now..
7 PM

Running 32:25 intensity: (11:09 @1) + (19:56 @2) + (1:20 @3) 6.33 km (5:07 / km) +52m 4:55 / km
ahr:117 max:139 shoes: Blue Nimbus

Going to see the Grand Canyon tomorrow, so we drove across to Flagstaff for the night. Got out for a little shakeout when we got there. Achilles feeling good, no pain or discomfort at all. This must be a good sign because it has settled without backing off too much - mainly just a break from intensity.

Thursday Apr 18, 2019 #

8 AM

Strength and Conditioning 10:00 [1]

Band exercises
9 AM

Running 50:29 intensity: (2:32 @1) + (26:53 @2) + (21:04 @3) 11.32 km (4:28 / km) +77m 4:19 / km
ahr:131 max:142 shoes: Grey Dyna

Around the corn fields loop. Achilles feeling better than yesterday..
5 PM

Running 51:25 intensity: (45 @1) + (12:57 @2) + (33:02 @3) + (2:26 @4) + (2:15 @5) 11.85 km (4:20 / km) +91m 4:11 / km
ahr:141 max:185 shoes: Black Roc

A couple of loops of academy. Achilles better than yesterday but a bit worse than this morning.

Wednesday Apr 17, 2019 #

10 AM

Running 1:17:27 intensity: (2:19 @1) + (37:19 @2) + (36:34 @3) + (1:15 @4) 16.89 km (4:35 / km) +281m 4:14 / km
ahr:134 max:158 shoes: Blue Nimbus

Easy with the girls and Jonny, Achilles aching a little bit - need to be careful for a few days.
5 PM

Cycling 50:00 intensity: (7:32 @1) + (22:49 @2) + (11:30 @3) + (8:09 @4)
ahr:133 max:172

Did a session on the bike because I want to back off until my Achilles feels good again..
10 minute warm up, 4 mins steady, 8 x 10 s sprint, 20 s steady, 4 mins steady, 8 x 10 s sprint, 20 s steady, 4 mins steady, 10 minutes cool down.
Aiming for > 220 Watts on the steady and > 500 on the sprints. Got a good sweat on.

Strength and Conditioning 10:00 [1]

Physio exercises

Tuesday Apr 16, 2019 #

7 AM

Running 30:54 intensity: (8:28 @1) + (13:16 @2) + (9:10 @3) 6.38 km (4:51 / km) +77m 4:34 / km
ahr:123 max:144 shoes: Grey Dyna

Having an easy day so got out early before others went to the track.
5 PM

Swimming 27:27 [2]

Everyone else gyming and running so got in the pool for a little swim (controlled drowning).

Strength and Conditioning 17:00 [1]
ahr:75 max:91

Some core and then some physio exercises.

Monday Apr 15, 2019 #

8 AM

Running 1:05:19 intensity: (13:42 @1) + (22:31 @2) + (28:42 @3) + (24 @4) 9.81 km (6:39 / km) +475m 5:22 / km
ahr:127 max:156 shoes: Black Roc

Hilly run from the house. Took it easy, everything feeling ok though. Left plantar a bit tight but everything else ok.
4 PM

Running 35:19 intensity: (17 @1) + (19:12 @2) + (15:50 @3) 7.8 km (4:32 / km) +57m 4:22 / km
ahr:133 max:140 shoes: Blue Nimbus

Sunday Apr 14, 2019 #

9 AM

Running 1:54:20 intensity: (2:06 @1) + (3:20 @2) + (58:46 @3) + (50:08 @4) 29.46 km (3:53 / km) +104m 3:49 / km
ahr:151 max:168 shoes: Grey Dyna

Long run on the bike path with Jonny and Matt for a bit. Felt really good on the way out but waited until an hour to pick up the pace. Unfortunately the second half was into the wind, but I was moving well. Got a stitch at around 1 hour 45 so cruised it in from there.

Saturday Apr 13, 2019 #

9 AM

Running 50:04 intensity: (1:16 @1) + (16:46 @2) + (32:02 @3) 11.52 km (4:21 / km) +123m 4:08 / km
ahr:136 max:154 shoes: Black Roc

Easy around the high school cross country course.
4 PM

Strength and Conditioning 15:00 [1]

Friday Apr 12, 2019 #

10 AM

Running 16:29 intensity: (1:08 @1) + (2:58 @2) + (7:54 @3) + (4:29 @4) 3.63 km (4:33 / km) +50m 4:15 / km
ahr:142 max:170 shoes: Grey Dyna

Running 13:25 intensity: (8:36 @1) + (3:03 @2) + (1:46 @3) 1.03 km (13:02 / km) +36m 11:05 / km
ahr:114 max:147 shoes: Blue Tarta

Drills and strides

Running 48:13 intensity: (7:22 @1) + (5:37 @2) + (9:36 @3) + (25:27 @4) + (11 @5) 9.22 km (5:14 / km) +92m 4:59 / km
ahr:148 max:176 shoes: Blue Tarta

Down at the UNM track for a session. Running the session with Jonny, Charlotte, Jenny and Clara.

1600 (3 mins), 4 x 4 x 200 (60-70 s/2 - 5 min), 1600.
4.44, 28-31, 4.54
Miles were meant to be controlled so I pulled the second one back to avoid overcooking it. Quite happy with how I felt and how my niggles felt.

Running 18:02 intensity: (19 @1) + (13:10 @2) + (4:33 @3) 3.44 km (5:14 / km) +27m 5:02 / km
ahr:129 max:142 shoes: Grey Dyna

4 PM

Running 34:13 intensity: (1:15 @1) + (18:33 @2) + (14:25 @3) 7.1 km (4:49 / km) +112m 4:28 / km
ahr:131 max:146 shoes: Blue Nimbus

Easy with Matt

Thursday Apr 11, 2019 #

9 AM

Running 55:24 intensity: (4:50 @1) + (26:24 @2) + (18:23 @3) + (5:47 @4) 9.81 km (5:39 / km) +362m 4:46 / km
ahr:140 max:168 shoes: Black Roc

Easy explore around the foothills - very windy.
11 PM

Running 48:59 intensity: (2:28 @1) + (23:02 @2) + (23:29 @3) 11.46 km (4:16 / km) +132m 4:02 / km
ahr:132 max:152 shoes: Blue Nimbus

On the cross country course with the girls.

Wednesday Apr 10, 2019 #

9 AM

Running 1:10:00 intensity: (1:40 @1) + (7:02 @2) + (1:01:18 @3) 17.02 km (4:07 / km) +55m 4:03 / km
ahr:142 max:153 shoes: Blue Nimbus

Easy with Jonny. Felt really good actually - similar feeling to Sunday but heart rate 8 beats lower.
3 PM

Running 37:38 intensity: (22 @1) + (10:36 @2) + (25:49 @3) + (51 @4) 7.85 km (4:48 / km) +134m 4:25 / km
ahr:139 max:163 shoes: Grey Dyna

Easy run and 6 x 15 s strides.

Running 4:13 intensity: (19 @1) + (3:05 @2) + (49 @3) 0.8 km (5:15 / km) +31m 4:25 / km
ahr:128 max:138 shoes: Grey Dyna

Strength and Conditioning 10:00 [1]
ahr:79 max:91

Core

Tuesday Apr 9, 2019 #

9 AM

Running 50:16 intensity: (1:04 @1) + (22:17 @2) + (26:55 @3) 11.66 km (4:19 / km) +141m 4:04 / km
ahr:134 max:145 shoes: Grey Dyna

Easy on trails by the river. Felt pretty good after yesterdays exploits but I'll keep to the one run today. Heart rate much more normal than it has been.
4 PM

Running 20:00 intensity: (16:32 @1) + (3:10 @2) + (18 @3) 1.06 km (18:48 / km) +9m 18:03 / km
ahr:113 max:139 shoes: Blue Nimbus

Some drills at the house and then a jog to the gym to meet Jake.

Strength and Conditioning 25:00 [1]

Bar warm up,
Core circuit,
Calf raises.

Monday Apr 8, 2019 #

8 AM

Running 2:52:00 intensity: (44 @1) + (45:24 @2) + (1:58:52 @3) + (7:00 @4) 26.5 km (6:29 / km) +1350m 5:10 / km
ahr:145 max:159 shoes: Black Roc

Went for a long run from the house, I thought I might do 80-90 with the option to do a little more if I was near the top. Hit a fork after 60 minutes and thought, 'Yeah, I'm pretty near the top, it's just up there'. It took me another 30 minutes to reach the top. Oh well, a bit longer than I thought but not too bad. Except I took a wrong turn on the way down and ended up at a different trailhead, 3 miles from the one I started at. Bugger. Knackered at the end, but it was a cool run. I'll take it very easy tomorrow now.
C • route upload 5

Sunday Apr 7, 2019 #

11 AM

Running 1:02:20 intensity: (31 @1) + (47 @2) + (41:56 @3) + (19:06 @4) 15.21 km (4:06 / km) +133m 3:56 / km
ahr:150 max:166 shoes: Grey Dyna

First run at altitude. Legs felt good but heart rate was about 10-15 beats higher than what the effort felt. Well have to watch this to make sure I'm not working too hard.
6 PM

Running 38:42 intensity: (2:52 @1) + (11:58 @2) + (22:23 @3) + (1:29 @4) 8.03 km (4:49 / km) +156m 4:24 / km
ahr:137 max:162 shoes: Blue Nimbus

From the house. Took it easier than this morning but Jonny still pushing the pace.
8 PM

Strength and Conditioning 5:00 [1]

Band

Saturday Apr 6, 2019 #

10 PM

Note
(rest day)

4 am start in Edinburgh. Arrived in Albuquerque at 10 pm, including the 7 hour time change.
C • Albuquerque 3

Friday Apr 5, 2019 #

6 AM

Running 44:49 intensity: (5:40 @1) + (33:56 @2) + (5:13 @3) 9.9 km (4:32 / km) +92m 4:20 / km
ahr:126 max:141 shoes: Green Peg 1

Early morning plod. Everything a bit tight to start with and Achilles nagged a little bit (1-2) - eased after about 10 minute as I started to loosen off.
4 PM

Running 40:14 intensity: (32 @1) + (9:40 @2) + (30:02 @3) 9.47 km (4:15 / km) +89m 4:03 / km
ahr:136 max:148

Before getting the train that starts the journey to Albuquerque.

Thursday Apr 4, 2019 #

6 AM

Running 1:26:51 intensity: (6:10 @1) + (39:00 @2) + (41:41 @3) 20.01 km (4:20 / km) +122m 4:13 / km
ahr:132 max:147 shoes: Blue Nimbus

Big DOMS but actually moving OK when I got going. Everyday life is a bit of a struggle though.
12 PM

Strength and Conditioning 15:00 [1]

Physio exercises.
5 PM

Running 33:06 intensity: (2:08 @1) + (30:35 @2) + (23 @3) 6.82 km (4:51 / km) +47m 4:41 / km
ahr:123 max:136 shoes: Blue Nimbus

Easy after work. Very windy.

Wednesday Apr 3, 2019 #

7 AM

Strength and Conditioning 20:00 [1]

Home gym.
5 PM

Running 1:37:36 intensity: (1:48 @1) + (10:27 @2) + (49:42 @3) + (31:38 @4) + (4:01 @5) 25.28 km (3:52 / km) +186m 3:43 / km
ahr:150 max:178 shoes: Green Peg 2

Immediately undoing the effects of yesterdays rest day.

After a little warm up I ran 3 km hard on bigger trails (av: 3.28), 2 km easy on little trails and 6 km hard on bigger trails again (av: 3.14). Eased off to the bridge, still running under 4 min/km until the uphill, before doing 5 x 5 lamp post strides. Felt very good on the strides, moving very smoothly. Knackered at the end.

I wanted to do some harder running but probably got a bit carried away again. That said, I'm happy enough with how I felt considering and nothing hurt injury-wise. I will feel this tomorrow though.

Tuesday Apr 2, 2019 #

Note
(rest day)

I may have a travel enforced rest day on Saturday, depending on whether I can get out after the flight, but thought it best that I a proper rest day before going. Training has been going well but I need to be careful building it back so this is a step to ensure I don't get carried away..
7 PM

Strength and Conditioning 15:00 [1]

Physio exercises

Monday Apr 1, 2019 #

7 AM

Running 40:27 intensity: (12:58 @1) + (26:57 @2) + (32 @3) 8.81 km (4:36 / km) +95m 4:21 / km
ahr:117 max:138 shoes: Green Peg 2

First morning run in a long time. Had a stretch beforehand but it still took 10 minutes for everything to loosen off. No Achilles soreness, but a bit of Tib Post soreness that eased through the run (1-2).
5 PM

Running 48:12 intensity: (21:07 @1) + (27:05 @2) 10.06 km (4:48 / km) +106m 4:33 / km
ahr:114 max:128 shoes: Grey Dyna

Easy around Kingsbarns, similar feelings to this morning. Had a good stretch and roll in the evening.

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