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Training Log Archive: Kris

In the 30 days ending Nov 30, 2019:

activity # timemileskm+mload
  Running42 45:09:18 357.86(7:34) 575.92(4:42) 6495650.0
  Strength and Conditioning3 15:001.5
  Total45 45:24:18 357.86 575.92 6495651.5

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Saturday Nov 30, 2019 #

10 AM

Running 36:39 intensity: (4:00 @2) + (4:00 @3) + (26:39 @4) + (2:00 @5) 9.53 km (3:51 / km) +69m 3:43 / km
ahr:157 max:175 shoes: Blue Jawz

Testing out the Piperdam XC course. 3 laps (1 min) with Jamie. Feeling good.

Running 31:14 [2] 5.26 km (5:56 / km) +44m 5:42 / km
ahr:142 max:158 shoes: Black Hawk

Running 22:12 [2] 4.28 km (5:12 / km) +26m 5:03 / km
ahr:156 max:177 shoes: Black Hawk

5 PM

Running 33:44 [2] 7.13 km (4:44 / km) +78m 4:29 / km
ahr:151 max:167 shoes: Black Dyna

Cold cold. Cold cold cold cold.

Friday Nov 29, 2019 #

4 PM

Running 1:17:06 [2] 15.87 km (4:52 / km) +147m 4:39 / km
ahr:159 max:182 shoes: Black Hawk

Coastal path commute.
6 PM

Running 8:09 intensity: (22 @1) + (6:26 @2) + (1:21 @3) 1.36 km (6:01 / km) +127m 4:06 / km
ahr:129 max:140 shoes: Black Hawk

Thursday Nov 28, 2019 #

6 AM

Running 1:21:27 intensity: (1:19 @1) + (45:48 @2) + (34:20 @3) 18.25 km (4:28 / km) +69m 4:23 / km
ahr:133 max:149 shoes: Orange Ride

Don't carry muesli in a Tupperware if you want a peaceful morning run.
C • One for the headstone that 1
5 PM

Running 40:03 [2] 6.91 km (5:48 / km) +38m 5:39 / km
ahr:137 max:155 shoes: Orange Ride

Easy after work with a few drills to finish.

Wednesday Nov 27, 2019 #

5 PM

Running 1:30:59 [2] 19.8 km (4:36 / km) +141m 4:26 / km
ahr:156 max:184 shoes: Black Dyna

Torch on minimal setting since I hadn't remembered to charge it. One big wipe out on some mud.

Tuesday Nov 26, 2019 #

12 PM

Running 31:26 [2] 6.72 km (4:41 / km) +28m 4:35 / km
ahr:155 max:174 shoes: Orange Ride

Feeling good - Happy to be selected to the European XC team but sad to lose my 40 second road 10km pb (Leeds Abbey Dash was 23 m short)..
C • congrats 4
6 PM

Running 25:09 [2] 5.34 km (4:43 / km) +46m 4:31 / km
ahr:143 max:162 shoes: Orange Ride

Running 26:42 intensity: (1:21 @1) + (2:02 @2) + (6:47 @3) + (14:13 @4) + (2:19 @5) 7.1 km (3:46 / km) +309m 3:05 / km
ahr:155 max:177 shoes: Orange Ride

2 x 1600, 2 x 800, 4 x 400 (1 min)
4.41, 4.36, 2.15, 2.17, 66, 65, 65, 63.
Feeling a bit cooked tonight but made it through OK.

Running 24:18 intensity: (3:01 @1) + (17:37 @2) + (3:40 @3) 4.91 km (4:57 / km) +121m 4:24 / km
ahr:126 max:146 shoes: Orange Ride

Monday Nov 25, 2019 #

Note
(rest day)

Feeling a bit battered and bruised after the weekend - I somehow managed to hurt my shoulder in the XC and various other aches and pains. Taking a bit of recovery to make sure I don't over do things in the next couple of weeks.

Sunday Nov 24, 2019 #

8 AM

Running 2:30:54 [2] 25.23 km (5:59 / km) +658m 5:17 / km
ahr:162 max:185 shoes: Black Roc

Much rougher than I expected - not appreciated after yesterday!

Saturday Nov 23, 2019 #

8 AM

Running 22:25 intensity: (13 @1) + (18:19 @2) + (3:53 @3) 5.01 km (4:29 / km) +13m 4:25 / km
ahr:128 max:143 shoes: Black Hawk

Morning shake out from the same hotel as part year. Went the opposite way on the canal..
1 PM

Running 31:51 intensity: (4:08 @1) + (18:22 @2) + (8:58 @3) + (23 @4) 5.6 km (5:41 / km) +30m 5:32 / km
ahr:129 max:157 shoes: Black Hawk

Running race 31:07 [5] 9.48 km (3:17 / km) +17m 3:15 / km
ahr:154 max:181

Liverpool Cross Challenge and Euro Trials - 7th (4th senior)

Stuck to the plan.

Got out moderately hard and moved up over the first half lap. Some really muddy bits and I just tried to save energy over these sections. A group of 7 formed toward the end of the first lap and I'd done enough to make the cut whilst saving a decent amount of energy.
Did the maths and there were 4 seniors and 3 U23's in the group. Couldn't follow Ben Connor who split the group on the second lap - 4 up ahead and myself, Emil Cairess (U23) and Tom Evans chasing. A fair gap behind so just dug in to stay with those guys.
I put in a dig around the first half of the last lap. This was the muddiest section and I gapped Tom and then Emil. When we got around to the 'faster' ground my legs were gone. Emil caught me and then put me to the sword. I thought Tom was long gone but started to hear people cheer his name just before the home straight and I couldn't hold him off in the sprint. I was pretty confident we both had an automatic qualifier but he had me regardless - legs were done.
4th should be good enough for a little trip to Lisbon in two weeks time!

Running 25:49 [2] 4.79 km (5:23 / km) +131m 4:44 / km
ahr:154 max:174 shoes: Black Hawk

Running 2:21 intensity: (24 @1) + (17 @2) + (1:40 @3) 0.42 km (5:33 / km) +8m 5:03 / km
ahr:132 max:147 shoes: Black Hawk

Friday Nov 22, 2019 #

12 PM

Running 39:37 [2] 8.35 km (4:45 / km) +49m 4:37 / km
ahr:150 max:174 shoes: Black Hawk

Easy around the golf course. This run might be becoming the new 'ring road'/'standard rivelin'.

Thursday Nov 21, 2019 #

7 AM

Running 40:00 [2] 8.8 km (4:33 / km) +82m 4:21 / km
ahr:154 max:190 shoes: Orange Ride

Nice morning run - legs starting to feel better.
5 PM

Running 29:57 [2] 6.46 km (4:38 / km) +31m 4:32 / km
ahr:158 max:176 shoes: Orange Ride

Just an easy one. Stretching a lot at the minute - feeling very tight and unbalanced from all the sitting I do during the day. I really shouldn't let it get to this point..

Wednesday Nov 20, 2019 #

4 PM

Running 50:00 [2] 10.0 km (5:00 / km) +71m 4:50 / km
ahr:157 max:175 shoes: Black Dyna

Legs a bit tired after yesterday but easy now into the weekend.

Tuesday Nov 19, 2019 #

5 PM

Running 34:10 intensity: (13:45 @1) + (18:55 @2) + (1:30 @3) 5.74 km (5:57 / km) +49m 5:42 / km
ahr:115 max:148 shoes: Black Hawk

Running 44:00 intensity: (1:22 @1) + (9:06 @2) + (6:59 @3) + (22:43 @4) + (3:50 @5) 9.09 km (4:51 / km) +43m 4:44 / km
ahr:154 max:177 shoes: Black Hawk

20 x 400 (60s) - 67.8 average. Feeling good and just ticking them off. Easy into the weekend now.

Running 26:00 intensity: (3:43 @1) + (22:07 @2) + (10 @3) 5.31 km (4:54 / km) +44m 4:42 / km
ahr:121 max:135 shoes: Black Hawk

Monday Nov 18, 2019 #

12 PM

Running 41:26 intensity: (16:15 @1) + (25:11 @2) 8.57 km (4:50 / km) +83m 4:37 / km
ahr:116 max:133 shoes: Black Dyna

Easy lunchtime around work - muddy.

Sunday Nov 17, 2019 #

10 AM

Running 3:00:00 intensity: (50:18 @1) + (1:57:19 @2) + (12:23 @3) 26.6 km (6:46 / km) +1201m 5:31 / km
ahr:120 max:145 shoes: Black Roc

Long run with Anwen up Ben Ledi. Apparently, not wanting to run more than 3 hours means I have 'no sense of adventure' and am 'high maintenance'. Today was also described as a 'nice chill out day'. Double cafe post run.
C • Sounds like...... 4

Saturday Nov 16, 2019 #

9 AM

Running 32:13 intensity: (6:11 @1) + (25:11 @2) + (51 @3) 7.14 km (4:31 / km) +65m 4:19 / km
ahr:121 max:137 shoes: Black Hawk

Big sleep last night.
1 PM

Running 28:35 intensity: (10:20 @1) + (9:37 @2) + (8:29 @3) + (9 @4) 5.68 km (5:02 / km) +121m 4:33 / km
ahr:121 max:156 shoes: Blue Jawz

Running 29:58 intensity: (10 @1) + (3 @2) + (7 @3) + (10:26 @4) + (19:12 @5) 9.28 km (3:14 / km) +206m 2:54 / km
ahr:174 max:181 shoes: Blue Jawz

Braids Hill XC

This almost didn't happen as I realised on the drive to Edinburgh that I couldn't go to the registration as it was in the WOC 2022 embargo (race is fine). I messaged Alex Carcas and he managed to get a number taken to the start for me.

Set off hard and got a lead quite quickly. I slowed on the second lap but I think it's hard to match the intensity of the first km when taking on the hill for the second time. Slower than last year but it was muddier this year. Happy to sneak under 30 minutes.

Running 39:37 intensity: (17:50 @1) + (21:47 @2) 7.17 km (5:32 / km) +162m 4:58 / km
ahr:116 max:134 shoes: Blue Jawz

Friday Nov 15, 2019 #

1 PM

Running 30:42 intensity: (5:00 @1) + (25:02 @2) + (40 @3) 6.47 km (4:45 / km) +51m 4:34 / km
ahr:121 max:137 shoes: Black Dyna

Lunchtime run, a little later than usual as I had a busy morning.
5 PM

Running 1:04:57 intensity: (14:46 @1) + (50:11 @2) 14.67 km (4:26 / km) +9m 4:25 / km
ahr:118 max:134 shoes: Black Dyna

Tentsmuir in the dark again - lots of stars.

Thursday Nov 14, 2019 #

5 PM

Running 1:32:45 intensity: (5:23 @1) + (1:08:24 @2) + (11:55 @3) + (7:03 @4) 20.87 km (4:27 / km) +12m 4:26 / km
ahr:128 max:164 shoes: Orange Ride

Sneezed once

Wednesday Nov 13, 2019 #

7 AM

Running 40:41 intensity: (20:44 @1) + (19:57 @2) 8.81 km (4:37 / km) +91m 4:24 / km
ahr:113 max:132 shoes: Black Hawk

Feeling better after a long sleep, hopefully I was just being a bit lazy yesterday.
5 PM

Running 53:15 intensity: (14:04 @1) + (33:41 @2) + (5:30 @4) 11.23 km (4:45 / km) +59m 4:37 / km
ahr:131 max:170 shoes: Black Dyna

Started a session but still feeling lethargic so didn't do too much.

Tuesday Nov 12, 2019 #

8 AM

Running 32:32 intensity: (8:59 @1) + (22:17 @2) + (1:16 @3) 7.15 km (4:33 / km) +94m 4:16 / km
ahr:119 max:140 shoes: Orange Ride

Feeling pretty knackered today, like I'm fighting off some illness, so canned track and had a rest instead.

Monday Nov 11, 2019 #

5 PM

Running 48:01 [2] 10.02 km (4:48 / km) +57m 4:40 / km
ahr:135 max:160 shoes: Grey Cumulus

Nice and chilled, legs feeling much better than I'd have expected.

Sunday Nov 10, 2019 #

10 AM

Running 1:57:08 intensity: (2:04 @1) + (39:05 @2) + (1:15:59 @3) 30.06 km (3:54 / km) +312m 3:42 / km
ahr:137 max:153 shoes: Black Hawk

A bit sore waking up but actually felt quite good when running. Maybe ran a bit fast but it was good to get some frustration out after not running as well as I thought I could yesterday (understanding that I could have run completely differently and still come 5th, I just don't like how I didn't have that fight in the end).
12 PM

Strength and Conditioning 5:00 [1]

Saturday Nov 9, 2019 #

8 AM

Running 32:32 [2] 7.16 km (4:33 / km) +73m 4:20 / km
ahr:127 max:161 shoes: Orange Ride

Shakeout jog.
1 PM

Running 17:45 intensity: (6:39 @1) + (4:12 @2) + (6:54 @3) 3.24 km (5:29 / km) +12m 5:23 / km
ahr:125 max:150 shoes: Black Dyna

Running 9:08 intensity: (21 @1) + (3:42 @2) + (2:08 @3) + (2:57 @4) 1.92 km (4:45 / km) +20m 4:30 / km
ahr:140 max:167

Running 12:07 intensity: (14 @1) + (3 @2) + (10 @3) + (21 @4) + (11:19 @5) 4.04 km (3:00 / km) +38m 2:52 / km
ahr:176 max:182

Scottish Short course champs - 5th.
A bit nervous before the start and not confident that I had the speed over the short distance. Set off hard, chasing the Haries banter starter and then pushing on. I got a little gap with Butchart but he then gapped me at the end of the first lap. I tried to find a rhythm on the second lap but could hear the chasers were gaining on me. I was cooked when the three guys (Sol Sweeney, Carl Avery and Jamie Crowe) came past with about 600-700 to go and I didn't have much fight. Bad tactics perhaps, but then I could have paced it better and still been out-kicked for 5th - I swung and I missed. Team silver with James, Kristof and Ryan.
Km splits: 2.54, 2.53, 3.08, 3.06 (ish)

Running 13:30 intensity: (47 @2) + (2:20 @3) + (10:14 @4) + (9 @5) 3.69 km (3:40 / km) +25m 3:32 / km
ahr:162 max:175

A short rest and then 4 x 800 (1 min) on the mud - I felt ok actually, but wasn't pushing as hard as in the race, just trying to run fast-ish on tired legs.

Running 27:53 intensity: (10:35 @1) + (15:38 @2) + (1:40 @3) 5.77 km (4:50 / km) +59m 4:36 / km
ahr:118 max:141 shoes: Black Dyna

Friday Nov 8, 2019 #

11 AM

Running 36:52 intensity: (15:10 @1) + (16:05 @2) + (4:38 @3) + (59 @4) 8.01 km (4:36 / km) +50m 4:28 / km
ahr:120 max:164 shoes: Grey Cumulus

Easy, including 3 x 20 s strides.
5 PM

Running 39:05 intensity: (11:07 @1) + (27:58 @2) 8.2 km (4:46 / km) +18m 4:43 / km
ahr:116 max:125 shoes: Grey Cumulus

St Andrews along the beach and back.

Thursday Nov 7, 2019 #

7 AM

Running 1:20:31 intensity: (6:50 @1) + (46:49 @2) + (26:52 @3) 18.38 km (4:23 / km) +174m 4:11 / km
ahr:129 max:142 shoes: Black Dyna

Grim weather but nice to get it out of the way with.

Wednesday Nov 6, 2019 #

12 PM

Running 33:55 intensity: (24:12 @1) + (9:43 @2) 7.02 km (4:50 / km) +36m 4:43 / km
ahr:110 max:128 shoes: Grey Hawk

Wet
5 PM

Running 1:23:08 intensity: (7:08 @1) + (1:13:27 @2) + (2:33 @3) 18.31 km (4:32 / km) +120m 4:24 / km
ahr:122 max:139 shoes: Grey Hawk

I ran past a man sat on a bench. Unremarkable except that it was pitch black and raining, the man had no light, and I ran so close that I almost tread on his toes before I noticed him. This gave me a bit of a fright but the man seemed unmoved.
7 PM

Strength and Conditioning 5:00 [1]

Tuesday Nov 5, 2019 #

7 AM

Running 31:18 intensity: (7:34 @1) + (18:51 @2) + (4:53 @3) 7.32 km (4:17 / km) +73m 4:04 / km
ahr:121 max:141 shoes: Black Hawk

New shoes and rested legs..
6 PM

Running 21:42 intensity: (10:27 @1) + (9:42 @2) + (1:33 @3) 4.69 km (4:38 / km) +49m 4:24 / km
ahr:115 max:143 shoes: Orange Ride

Running 33:14 intensity: (2:50 @1) + (5:00 @2) + (3:54 @3) + (18:34 @4) + (2:56 @5) 7.9 km (4:13 / km)
ahr:154 max:179 shoes: Orange Ride

2 x [1200 (1 min), 800 (1 min), 2 x 400 (1 min) (2 mins)], 1 mile tempo.
3.28, 2.14, 63, 64
3.26, 2.12, 63, 62
5.00
Jamie down as well tonight so a good group at the front.

Running 24:48 intensity: (6:42 @1) + (18:05 @2) + (1 @3) 5.21 km (4:45 / km) +56m 4:31 / km
ahr:119 max:135 shoes: Orange Ride

Monday Nov 4, 2019 #

Note
(rest day)

Shifting the focus from overall volume to feeling good in sessions until Liverpool XC. Mainly going to do this by making easy day's easier, rather than scaling back the volume on the harder days.

Sunday Nov 3, 2019 #

8 AM

Running 2:15:18 intensity: (36:04 @1) + (1:19:42 @2) + (19:32 @3) 30.3 km (4:28 / km) +364m 4:13 / km
ahr:122 max:150 shoes: Black Dyna

Hawks long run - a bit stop start

Saturday Nov 2, 2019 #

11 AM

Running 26:07 intensity: (6:47 @1) + (18:13 @2) + (1:07 @3) 6.05 km (4:19 / km) +56m 4:08 / km
ahr:119 max:136 shoes: Orange Ride

Running 16:27 intensity: (13 @1) + (56 @2) + (37 @3) + (10:08 @4) + (4:33 @5) 5.14 km (3:12 / km) +22m 3:08 / km
ahr:166 max:180

Deeks quarters (8 x 400 hard/200 float) in Dawson park. Just to get used to running in XC spikes before next weekend. Felt ok - about 14:50 for the 4.8km.

Running 57:00 intensity: (11 @1) + (10:59 @2) + (45:50 @3) 14.08 km (4:03 / km) +88m 3:56 / km
ahr:139 max:151 shoes: Orange Ride

1 PM

Strength and Conditioning 5:00 [1]

Friday Nov 1, 2019 #

7 AM

Running 39:38 intensity: (7:52 @1) + (31:11 @2) + (35 @3) 8.84 km (4:29 / km) +87m 4:16 / km
ahr:120 max:138 shoes: Orange Ride

5 PM

Running 48:11 intensity: (6:47 @1) + (41:23 @2) + (1 @3) 10.2 km (4:43 / km) +82m 4:33 / km
ahr:120 max:135 shoes: Black Dyna

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