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Training Log Archive: Kris

In the 31 days ending Jan 31, 2015:

activity # timemileskm+mload
  Running47 39:10:13 304.59(7:43) 490.18(4:48) 5205649.4
  Strength and Conditioning5 2:42:3226.7
  Orienteering1 48:46 5.68(8:35) 9.15(5:20) 22724.0
  Total47 42:41:31 310.27 499.33 5432700.1
  [1-5]47 42:37:55

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Saturday Jan 31, 2015 #

8 AM

Running 15:00 [3] 3.0 km (5:00 / km)

11 AM

Running 20:00 [2] 3.0 km (6:40 / km)

12 PM

Running 41:10 intensity: (5 @1) + (5 @2) + (7 @3) + (4:36 @4) + (36:17 @5) 11.24 km (3:40 / km) +346m 3:10 / km
ahr:177 max:186

The Short Version:

I have a BUCS XC bronze medal (team). Really pleased with that.

The Longer Version:

Always had this race in my mind as a goal coming out of winter. A check to see where I was at. Really its just confirmed things pretty nicely. I'm fit, but not flying just yet. Which is good, I'll take that.

Pleased in the first instance to get into the team, in my mind I wanted to score. Legs didn't feel great on the morning run but when I got to the course I started to get excited. Looked like a great course; lots of variation, lots of hill. Same course as southerns I believe, although from the sound of it it was muddier this week.

Took the first small lap really relaxed with Harry, probably in about 150th or something. Pushed past Jack at some point and took Malley up the little hill. Past Bray going out onto the big lap. From this point it was just a case of getting into a rhythm and not burning out too soon. Kept passing people, eventually passing Jake and McMurray at the start of the second lap (which I didn't expect as I get my arse handed to me in training). I was in the scorers now so I kept an eye on who the important people to catch were. Coming into the last downhill I got in a bit of a battle with a Cambridge guy and even though I thought I had it won, every time I kept trying to push I'd slip a bit and allow him to close the gap. In the end it came to a three way sprint between me, him and an imperial guy which I just managed to win. I think it came down to the fact that I stuck out my leg for the timing mat at the end it was that close. In the end we were three points ahead of Cambridge so that sprint was vital.

21st in the end and third counter for the team.

Think I paced it really well. There seemed to be a lot of people who went out too hard. Great atmosphere on the course, going from pretty quiet to corridors of noise and then back in a number of places.

Jeff Butt told me that I looked strong, but also that I was the biggest guy in the top 30. I'll take it as a compliment.
C • Cambridge and Imperial 4
C • Biggest guy 7
1 PM

Running 20:00 [1] 3.0 km (6:40 / km) +3m 6:38 / km
ahr:100 max:119

Friday Jan 30, 2015 #

9 AM

Running 28:00 [2] 6.0 km (4:40 / km)

5 PM

Running 16:00 [2] 3.5 km (4:34 / km)

Wednesday Jan 28, 2015 #

4 PM

Running 7:23 [3] 1.8 km (4:06 / km)

Running 54:00 [2] 12.18 km (4:26 / km) +62m 4:19 / km

Tuesday Jan 27, 2015 #

6 PM

Running 11:30 [2] 1.98 km (5:49 / km) +5m 5:45 / km

Running 23:38 intensity: (11:38 @2) + (12:00 @5) 5.89 km (4:01 / km) +1m 4:01 / km

10 x 400m off 100 jog. Feeling ok, moving ok.

Running 22:15 [2] 4.16 km (5:21 / km) +25m 5:12 / km

Running 2:12 [2] 0.4 km (5:30 / km)

Monday Jan 26, 2015 #

12 PM

Running 1:28:44 intensity: (6 @0) + (1:29 @1) + (58:56 @2) + (24:24 @3) + (3:49 @4) 17.83 km (4:59 / km) +401m 4:28 / km
ahr:132 max:169

Sunday Jan 25, 2015 #

11 AM

Running 18:00 [1] 3.0 km (6:00 / km)

2 PM

Running 42:12 [2] 8.4 km (5:01 / km) +81m 4:48 / km

Saturday Jan 24, 2015 #

8 AM

Running 16:06 intensity: (3 @0) + (26 @1) + (4:28 @2) + (3:48 @3) + (7:07 @4) + (14 @5) 3.36 km (4:47 / km) +27m 4:36 / km
ahr:148 max:182

Running 16:02 intensity: (7 @1) + (5 @2) + (8 @3) + (2:55 @4) + (12:47 @5) 5.03 km (3:11 / km) +50m 3:02 / km
ahr:177 max:186

Park run.

Felt ok, went off with the intention of running hard which I did. Seemed to be a pretty similar course to the Endcliffe parkrun in terms of hills. Second lap was a bit difficult with lots of people to pass and weave around. But still a good effort.

Running 20:59 intensity: (1 @0) + (23 @1) + (20:35 @2) 3.58 km (5:52 / km) +20m 5:42 / km
ahr:123 max:133

2 PM

Running 7:23 [1] 1.45 km (5:05 / km) +1m 5:04 / km

Running 7:18 [1] 1.43 km (5:06 / km)

5 PM

Running 44:50 [2] 8.76 km (5:07 / km) +65m 4:56 / km

Friday Jan 23, 2015 #

4 PM

Running 58:54 [2] 11.65 km (5:03 / km) +8m 5:02 / km

Canal. Very muddy.

Slipped early on, landing on my knees. Thought nothing of it until later when I thought, my knee is a bit sore. Looked down and my whole lower leg was covered in blood. Got back and showered to reveal a couple of tiny cuts behind some impressive bleeding.

Thursday Jan 22, 2015 #

5 PM

Running 1:19:52 intensity: (1:38 @0) + (1:51 @1) + (1:06:23 @2) + (6:04 @3) + (2:22 @4) + (1:34 @5) 17.54 km (4:33 / km) +74m 4:28 / km
ahr:131 max:226

Wednesday Jan 21, 2015 #

9 AM

Running 59:22 intensity: (1 @0) + (3:25 @1) + (41:00 @2) + (10:59 @3) + (3:56 @4) + (1 @5) 11.47 km (5:10 / km) +176m 4:48 / km
ahr:130 max:176

6 PM

Running 11:00 [2] 2.1 km (5:14 / km)

Strength and Conditioning 36:00 [2]

Running 13:50 intensity: (23 @1) + (12:58 @2) + (29 @3) 2.62 km (5:17 / km) +24m 5:03 / km
ahr:122 max:138

Tuesday Jan 20, 2015 #

11 AM

Running 18:31 [2] 3.9 km (4:45 / km) +5m 4:43 / km

6 PM

Running 1:26:00 intensity: (4 @0) + (4:47 @1) + (37:36 @2) + (17:37 @3) + (14:27 @4) + (11:29 @5) 19.07 km (4:31 / km) +225m 4:15 / km
ahr:142 max:185

Same hills as two weeks ago, starting maybe 30m further on because of roadworks. Felt really good until we hit the hill proper on the 5th one. Then I started to suffer. Still one more than last time and I think a bit faster.

2.42, 40, 36, 34, 39, 40.

Monday Jan 19, 2015 #

11 AM

Running 29:59 intensity: (2 @0) + (1:10 @1) + (21:31 @2) + (5:58 @3) + (1:18 @4) 6.34 km (4:44 / km) +46m 4:34 / km
ahr:131 max:170

Strength and Conditioning 15:24 intensity: (12:36 @1) + (2:11 @2) + (37 @3)
ahr:102 max:142

Running 5:38 intensity: (21 @1) + (3:33 @2) + (1:44 @3) 1.19 km (4:44 / km) +2m 4:41 / km
ahr:130 max:143

5 PM

Running 1:01:48 intensity: (3 @0) + (1:17 @1) + (32:33 @2) + (25:29 @3) + (2:26 @4) 14.19 km (4:21 / km) +27m 4:19 / km
ahr:134 max:161

Feeling good tonight

Sunday Jan 18, 2015 #

12 PM

Running 1:10:19 intensity: (7 @0) + (12:03 @1) + (57:30 @2) + (39 @3) 14.23 km (4:56 / km) +70m 4:49 / km
ahr:119 max:136

Easy.

Saturday Jan 17, 2015 #

9 AM

Running 6:31 intensity: (27 @1) + (2:34 @2) + (1:47 @3) + (37 @4) + (1:06 @5) 1.25 km (5:12 / km) +2m 5:10 / km
ahr:143 max:187

11 AM

Running 1:55:04 intensity: (7 @0) + (14:40 @1) + (54:59 @2) + (35:35 @3) + (9:24 @4) + (19 @5) 19.37 km (5:57 / km) +721m 5:01 / km
ahr:131 max:179

Long in the moors with Josh, Anwen and some of the Knavesmire guys.

Friday Jan 16, 2015 #

9 AM

Running 6:43 [2] 1.27 km (5:16 / km) +3m 5:13 / km

Running 18:26 [2] 3.8 km (4:51 / km) +100m 4:17 / km

Strength and Conditioning 42:23 [2]

3 PM

Running 1:12:31 intensity: (6:59 @1) + (54:08 @2) + (11:24 @3) 14.56 km (4:59 / km) +259m 4:35 / km
ahr:126 max:144

Thursday Jan 15, 2015 #

6 PM

Running 7:32 intensity: (7 @0) + (32 @1) + (10 @2) + (33 @3) + (5:24 @4) + (46 @5) 1.75 km (4:18 / km) +8m 4:13 / km
ahr:157 max:187

Running 58:33 intensity: (25 @1) + (1:30 @2) + (13:09 @3) + (43:29 @4) 15.77 km (3:43 / km) +83m 3:37 / km
ahr:159 max:171

8 miles threshold and then back. Very windy in parts and my stomach was not great at the end. Probably about right to leave it at 8 rather than push it..
7 PM

Running 7:06 intensity: (25 @1) + (6:41 @2) 1.5 km (4:43 / km)
ahr:125 max:132

Running 4:36 intensity: (25 @1) + (3:19 @2) + (52 @3) 0.84 km (5:30 / km) +2m 5:26 / km
ahr:129 max:150

Wednesday Jan 14, 2015 #

Note
(rest day)

Tuesday Jan 13, 2015 #

10 AM

Running 1:28:36 intensity: (5:51 @1) + (1:02:35 @2) + (16:06 @3) + (4:04 @4) 17.54 km (5:03 / km) +332m 4:37 / km
ahr:128 max:162

Domsy run.

Monday Jan 12, 2015 #

10 AM

Running 6:37 [2] 1.27 km (5:12 / km) +2m 5:09 / km
ahr:146 max:182

Strength and Conditioning 43:22 intensity: (35:43 @1) + (5:32 @2) + (2:07 @3)
ahr:96 max:140

Running 29:54 intensity: (1:58 @1) + (22:58 @2) + (4:58 @3) 6.08 km (4:55 / km) +38m 4:46 / km
ahr:126 max:139

5 PM

Running 59:55 intensity: (8 @0) + (1:14 @1) + (47:32 @2) + (4:39 @3) + (6:22 @4) 12.22 km (4:54 / km) +58m 4:47 / km
ahr:129 max:165

Chilling

Sunday Jan 11, 2015 #

10 AM

Running 50:05 intensity: (4 @0) + (2:24 @1) + (27:25 @2) + (20:12 @3) 9.62 km (5:12 / km) +269m 4:34 / km
ahr:131 max:151

Round the back and over Beacon. Legs took a little time to warm up but feeling ok.

Running 4:22 intensity: (12 @1) + (3:46 @2) + (24 @3) 0.92 km (4:45 / km) +6m 4:36 / km
ahr:125 max:137

Orienteering 48:46 intensity: (14 @1) + (21 @2) + (16:50 @3) + (31:21 @4) 9.15 km (5:20 / km) +227m 4:45 / km
ahr:156 max:168

Outwoods LEI event. Cruising on the upper level. Mainly good, couple of misses in the brambles and tired by the end.

Running 34:18 intensity: (2:17 @1) + (26:08 @2) + (5:53 @3) 6.91 km (4:58 / km) +64m 4:45 / km
ahr:127 max:143

Home, pretty tired now.

Aiming for two more solid weeks before a rest into BUCS XC.

Saturday Jan 10, 2015 #

1 PM

Running 29:00 [2] 5.46 km (5:19 / km) +23m 5:12 / km

Running race 28:08 intensity: (8 @1) + (8 @2) + (7 @3) + (1:12 @4) + (26:33 @5) 8.36 km (3:22 / km) +58m 3:15 / km
ahr:179 max:186

Very windy, a bit muddy and quite undulating. Reasonable run, some stomach problems in the second half.

Running 16:51 intensity: (4:33 @1) + (12:09 @2) + (9 @3) 2.58 km (6:32 / km) +20m 6:17 / km
ahr:117 max:141

6 PM

Running 31:39 intensity: (21 @1) + (15:51 @2) + (15:27 @3) 6.22 km (5:05 / km) +42m 4:55 / km
ahr:134 max:148

Friday Jan 9, 2015 #

6 PM

Running 30:47 intensity: (13 @0) + (3:57 @1) + (19:08 @2) + (4:04 @3) + (3:25 @4) 5.98 km (5:09 / km) +38m 4:59 / km
ahr:128 max:167

Thursday Jan 8, 2015 #

6 PM

Running 7:15 intensity: (9 @0) + (18 @1) + (10 @2) + (35 @3) + (6:03 @4) 1.7 km (4:16 / km) +9m 4:09 / km
ahr:156 max:173

Running 50:38 intensity: (19 @1) + (2:51 @2) + (46:19 @3) + (1:09 @4) 11.86 km (4:16 / km) +57m 4:10 / km
ahr:144 max:157

Wednesday Jan 7, 2015 #

5 PM

Running 45:12 intensity: (3 @0) + (21 @1) + (2:05 @2) + (36:15 @3) + (5:48 @4) + (40 @5) 10.7 km (4:13 / km) +37m 4:09 / km
ahr:146 max:195

6 PM

Strength and Conditioning 25:23 intensity: (16:28 @1) + (4:58 @2) + (3:57 @3)
ahr:99 max:146

One round this week, can tell this is going to get hard.

Running 15:05 intensity: (1 @0) + (22 @1) + (9:26 @2) + (5:16 @3) 3.13 km (4:49 / km) +10m 4:45 / km
ahr:131 max:146

Tuesday Jan 6, 2015 #

6 PM

Running 19:08 intensity: (8 @0) + (1:41 @1) + (10:56 @2) + (6:23 @3) 4.3 km (4:27 / km) +1m 4:27 / km
ahr:131 max:154

Running 35:54 intensity: (12 @1) + (11:36 @2) + (6:08 @3) + (8:51 @4) + (9:07 @5) 8.85 km (4:03 / km) +160m 3:43 / km
ahr:153 max:184

Felt better than I might have done. All consistent. All losing a little bit of ground when someone inevitably upped the pace.

Running 24:47 intensity: (32 @1) + (16:55 @2) + (7:20 @3) 4.79 km (5:10 / km) +30m 5:01 / km
ahr:130 max:143

Monday Jan 5, 2015 #

10 AM

Running 53:54 intensity: (5 @0) + (39 @1) + (42:00 @2) + (11:10 @3) 11.44 km (4:43 / km) +55m 4:36 / km
ahr:130 max:145

6 PM

Running 36:29 intensity: (4 @0) + (2:12 @1) + (27:00 @2) + (7:10 @3) + (3 @4) 7.78 km (4:42 / km) +44m 4:34 / km
ahr:127 max:158

Sunday Jan 4, 2015 #

12 PM

Running 1:47:53 intensity: (12 @0) + (1:19 @1) + (57:03 @2) + (48:58 @3) + (21 @4) 21.98 km (4:55 / km) +548m 4:22 / km
ahr:134 max:161

Feeling good still.

Saturday Jan 3, 2015 #

9 AM

Running 1:13:07 intensity: (2 @0) + (12:57 @1) + (50:43 @2) + (5:08 @3) + (4:17 @4) 13.9 km (5:16 / km) +200m 4:54 / km
ahr:125 max:162

5 PM

Running 28:36 intensity: (6 @0) + (19 @1) + (21:17 @2) + (6:54 @3) 6.32 km (4:31 / km) +14m 4:28 / km
ahr:131 max:143

Revision has meant doubling has been quite an attractive option recently.

Friday Jan 2, 2015 #

5 PM

Running 35:59 intensity: (2 @0) + (38 @1) + (13:41 @2) + (21:38 @3) 8.12 km (4:26 / km) +44m 4:19 / km
ahr:135 max:153

Meant to do 50ish but stomach was complaining. Back to Lougborough today as well.

Running 16:00 [2] 3.5 km (4:34 / km)

Thursday Jan 1, 2015 #

5 PM

Running 8:28 intensity: (29 @1) + (5:56 @2) + (2:03 @3) 1.91 km (4:26 / km) +10m 4:19 / km
ahr:128 max:141

Running 1:06:39 intensity: (6:51 @1) + (45:26 @2) + (14:22 @3) 13.35 km (4:59 / km) +114m 4:47 / km
ahr:126 max:147

Rolling 7 high for me. Aiming to keep it going until wednesday next week and then back off a bit for XC on the weekend.

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