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Training Log Archive: Kris

In the 31 days ending Aug 31, 2019:

activity # timemileskm+mload
  Running43 43:20:38 322.34(8:04) 518.76(5:01) 7563551.3
  Orienteering1 34:21 4.95(6:56) 7.97(4:19) 398.1
  Strength and Conditioning5 30:003.0
  Total47 44:24:59 327.3 526.73 7602562.3

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Saturday Aug 31, 2019 #

10 AM

Running 32:19 intensity: (2:52 @1) + (28:28 @2) + (59 @3) 7.38 km (4:23 / km) +61m 4:12 / km
ahr:124 max:139 shoes: Grey Hawk

Orienteering 34:21 intensity: (10 @1) + (22:13 @2) + (11:58 @3) 7.97 km (4:19 / km) +39m 4:12 / km
ahr:132 max:146 shoes: Grey Hawk

Line course on auto generated map of possible Donutland extension. Not as cool as the main bit but some good training potential. Good to get a map back in my hands.

Running 35:29 intensity: (3 @1) + (29:49 @2) + (5:37 @3) 8.0 km (4:26 / km) +96m 4:11 / km
ahr:129 max:146 shoes: Grey Hawk

6 PM

Running 31:30 intensity: (2:26 @1) + (25:38 @2) + (3:26 @3) 7.09 km (4:27 / km) +71m 4:14 / km
ahr:125 max:143 shoes: Grey Dyna

Friday Aug 30, 2019 #

6 AM

Running 1:25:32 intensity: (20:36 @1) + (1:04:56 @2) 18.23 km (4:42 / km) +63m 4:37 / km
ahr:119 max:133 shoes: Grey Cumulus

I did not want to do this today but kind of stuck when the car is at the end of the run..

Thursday Aug 29, 2019 #

12 PM

Running 32:27 intensity: (10:58 @1) + (21:29 @2) 6.84 km (4:45 / km) +48m 4:35 / km
ahr:118 max:131 shoes: Grey Hawk

4 PM

Running 1:29:36 intensity: (2:17 @1) + (1:16:39 @2) + (10:40 @3) 19.76 km (4:32 / km) +150m 4:22 / km
ahr:128 max:148 shoes: Grey Hawk

Legs tired but less sore than at the start of the week.

Wednesday Aug 28, 2019 #

5 PM

Running 1:38:37 intensity: (13:50 @1) + (52:35 @2) + (32:08 @3) + (4 @4) 17.15 km (5:45 / km) +718m 4:45 / km
ahr:129 max:155 shoes: Grey Cumulus

Planned on going to Edinburgh to join done sprint training but traffic was rubbish and it was looking like it would take me 2+ hours to get there. I wasn't in the mood to spend my evening sat in traffic so I bailed to the Lomonds instead.

Tuesday Aug 27, 2019 #

12 PM

Running 33:48 [2] 6.93 km (4:53 / km) +41m 4:44 / km
ahr:157 max:181 shoes: White Hawk

Quads are a bit wrecked from Sunday.
5 PM

Running 1:06:40 [2] 14.7 km (4:32 / km)
shoes: White Hawk

Lap of Tentsmuir. Hopefully getting moving again will help the legs.

Monday Aug 26, 2019 #

Note
(rest day)

Partly cba but also my quads have deserted me.

Sunday Aug 25, 2019 #

10 AM

Running 4:18:19 intensity: (1:12:43 @1) + (2:26:41 @2) + (28:20 @3) + (10:35 @4) 23.15 km (11:10 / km) +2200m 7:34 / km
ahr:122 max:164 shoes: Black Roc

Ben Vane, Beinn Chorranach, Ben Ime, The Cobbler and Beinn Narnain from Arrochar with Anwen. Basically the Arrochar Alps route minus Ben Vorlich and adding a couple of others. Very fun.

Saturday Aug 24, 2019 #

8 AM

Running 46:40 intensity: (10:30 @1) + (34:30 @2) + (1:40 @3) 9.96 km (4:41 / km) +106m 4:27 / km
ahr:121 max:139 shoes: Grey Hawk

Friday Aug 23, 2019 #

Note
(rest day)

#BulkingSeason

Wednesday Aug 21, 2019 #

8 AM

Running 24:19 intensity: (1:40 @1) + (22:19 @2) + (20 @3) 5.35 km (4:33 / km) +100m 4:09 / km
ahr:121 max:136 shoes: Grey Hawk

Morning jog, bumped into Matt Clowes which meant that the time passed quickly.
7 PM

Running 32:33 intensity: (9:48 @1) + (20:11 @2) + (2:14 @3) + (20 @4) 5.99 km (5:26 / km) +49m 5:13 / km
ahr:120 max:158 shoes: Grey Hawk

Running race 13:57 intensity: (14 @1) + (2 @2) + (5 @3) + (1:06 @4) + (12:30 @5) 5.0 km (2:47 / km)
ahr:178 max:185 shoes: Adidas Spikes

Morton Games 5000 m - 13:57, 11th.
Windy all day but that has been the case a lot this year so I know I can run well in less than optimal conditions. It started tipping it down just after the start which added another extra element to contend with. Sat in at the start and felt quite good. Moved up with Pat Tiernan for a bit after he came crashing down but pulled the reigns back and told myself not to get too eager. I found myself on the wrong side of a gap at around 2 km and had to work hard over a couple of laps to move up to the next group, by which point they had been dropped as well. That was the pattern for the rest of the race: moving up through the remains of groups, sitting for a little and then trying to push on to catch the next group - sometimes I was on my own and sometimes with company. I didn't manage much of a finish over the last couple of laps, and was dropped by the fella in the grey vest that I had been sitting on for a couple of laps, but I also didn't fall off the pace - just ground it out.

2.47, 2.44, 2.50, 2.48, 2.48

I'm pleased to dip under 14 for the second time, that was the 'b' goal coming in and I'm pretty chuffed with that all things considered. I think its all well and good hoping for great conditions but it is satisfying to run fast in less than ideal conditions as well.

The plan is for a few days rest and then a couple of weeks building back to to full training before pushing on for the autumn and winter.
C • Great work Kris! 1

Running 16:28 intensity: (4:43 @1) + (11:44 @2) + (1 @3) 2.88 km (5:44 / km) +19m 5:33 / km
ahr:117 max:127 shoes: Grey Hawk

Tuesday Aug 20, 2019 #

12 PM

Running 39:43 intensity: (17:17 @1) + (21:37 @2) + (49 @3) 8.1 km (4:54 / km) +30m 4:49 / km
ahr:115 max:146 shoes: White Hawk

Same as yesterday.

Monday Aug 19, 2019 #

5 PM

Running 39:08 intensity: (29:33 @1) + (9:35 @2) 7.98 km (4:54 / km) +41m 4:47 / km
ahr:110 max:121 shoes: Grey Hawk

Easy after work, legs feeling ok actually.

Sunday Aug 18, 2019 #

9 AM

Running 27:18 intensity: (5:43 @1) + (18:41 @2) + (2:54 @3) 5.95 km (4:35 / km) +72m 4:20 / km
ahr:122 max:144 shoes: Grey Cumulus

1 PM

Running 35:49 intensity: (9:56 @1) + (8:26 @2) + (17:27 @3) 6.93 km (5:10 / km) +7m 5:08 / km
ahr:125 max:148 shoes: Grey Cumulus

Running race 14:15 intensity: (8 @1) + (6 @2) + (13 @3) + (1:39 @4) + (12:09 @5) 5.0 km (2:51 / km)
ahr:179 max:187 shoes: Adidas Spikes

Scottish athletics champs, 5000 m - 1st

Race delayed by quite a lot, never sure when it was going to start and a very long warm up.

Grant Sheldon took it out fast from the start and I tucked into the pack. Just before the 2 km mark he pulled off and the race slowed right down. I found myself at the front jogging along and after about 200 m I noticed that we were in a line - me, Grant, then Jamie Crowe and the rest. I thought that if I put a dig in at that point I could drop Grant, and then everyone else would have to work hard to get around him. I pushed hard, giving myself 800 m to see what impact I could make. After 600 m it was just Jamie behind me and he was working hard. I just kept working hard from then on, dropping Jamie and taking the win.

2:51, 2:58, 2:46, 2:49, 2:51

Probably ran a bit hard considering the race on Wednesday but I didn't want to risk leaving it until the last few laps. Current Welsh and Scottish 5000 m Champion - I guess not many have done that double..
C • congrats 2

Running 17:19 intensity: (1:06 @1) + (16:01 @2) + (12 @3) 3.35 km (5:10 / km) +3m 5:09 / km
ahr:123 max:136 shoes: Grey Cumulus

Saturday Aug 17, 2019 #

12 PM

Running 42:16 intensity: (9:17 @1) + (20:54 @2) + (11:01 @3) + (1:04 @4) 9.34 km (4:31 / km) +154m 4:11 / km
ahr:125 max:164 shoes: Grey Hawk

Just an easy one with a couple of relaxed strides before Scottish 5 km tomorrow.

Friday Aug 16, 2019 #

7 AM

Strength and Conditioning 5:00 [1]

12 PM

Running 48:18 intensity: (7:39 @1) + (38:44 @2) + (1:55 @3) 10.22 km (4:44 / km) +72m 4:34 / km
ahr:121 max:139 shoes: White Hawk

Easy from work, legs starting to feel a bit fresher.

Thursday Aug 15, 2019 #

5 PM

Running 1:19:44 intensity: (22:00 @1) + (56:25 @2) + (1:19 @3) 16.01 km (4:59 / km) +285m 4:34 / km
ahr:119 max:137 shoes: Grey Dyna

Out and back on the trails from Wormit.

Wednesday Aug 14, 2019 #

12 PM

Running 38:35 intensity: (7:12 @1) + (31:23 @2) 8.0 km (4:49 / km) +54m 4:40 / km
ahr:119 max:131 shoes: White Hawk

Legs feel tired but not sore at all.
5 PM

Running 1:04:31 intensity: (1:46 @1) + (1:02:45 @2) 14.68 km (4:24 / km) +9m 4:23 / km
ahr:124 max:134 shoes: White Hawk

Easy lap of Tentsmuir after work.
7 PM

Strength and Conditioning 5:00 [1]

Tuesday Aug 13, 2019 #

5 PM

Running 51:41 intensity: (13:40 @1) + (35:51 @2) + (2:10 @3) 9.29 km (5:34 / km) +59m 5:23 / km
ahr:118 max:139 shoes: Grey Hawk

In work 7-3 and then back over to Edinburgh for track. The drive took even longer than last time despite trying to go earlier to miss the traffic but at least I had time for a longer warm up to wake up my legs, which were feeling tired after the weekend.

Running 40:14 intensity: (14:58 @1) + (6:02 @2) + (4:56 @3) + (9:10 @4) + (5:08 @5) 6.98 km (5:46 / km) +55m 5:33 / km
ahr:133 max:181 shoes: Blue 4's

3 x 200 m whilst the others were doing their tempo - just to get the legs into the groove of running faster.
33, 33, 31
6 x 800 m (3 mins) @ 10 km, 5 km, 5 km, 3 km, 3 km, 1500 m pace
2.17, 2.12, 2.13, 2.08, 2.08, 2.06
I thought I'd overcooked it after 3, so I was happy to see that I still had another gear.

Running 23:05 intensity: (54 @1) + (21:06 @2) + (1:05 @3) 4.6 km (5:01 / km) +16m 4:56 / km
ahr:128 max:140 shoes: Grey Hawk

Easy into the weekend now - though not as big a taper as for Nottingham because I felt a bit flat that week. Scottish Champs on Sunday - big showdown with Jamie Crowe and James Donald - then Morton Games with a stellar field on Wednesday. Good job I've found some speed in my legs the last couple of sessions..

Monday Aug 12, 2019 #

4 PM

Running 41:15 intensity: (23:01 @1) + (18:14 @2) 8.38 km (4:55 / km) +53m 4:46 / km
ahr:113 max:126 shoes: Grey Cumulus

Easy easy.

Sunday Aug 11, 2019 #

10 AM

Running 2:58:00 intensity: (1:40:00 @2) + (58:00 @3) + (20:00 @4) 31.62 km (5:38 / km) +1227m 4:43 / km
shoes: Black Roc

A nice loop up Mount Keen and along the ridge. The climb was all on nice paths but with quite a big headwind at times. The undulating run along the ridge was in the heather and mist and the descent was back on nice paths again. Rushed a bit on the descent to try to get back in time for the rugby but it was further than I'd anticipated..

Saturday Aug 10, 2019 #

8 AM

Running 31:08 intensity: (17:26 @1) + (12:08 @2) + (1:30 @3) + (4 @4) 5.22 km (5:58 / km) +21m 5:51 / km
ahr:111 max:155 shoes: White Hawk

Running 30:30 intensity: (8:56 @1) + (4:18 @2) + (3:21 @3) + (8:07 @4) + (5:48 @5) 6.11 km (5:00 / km) +172m 4:23 / km
ahr:142 max:180

Track surfing continues, in Stirling with Jamie Crowe.
2 x 200 m strides (200 m jog)
1600, 2 x 1000, 2 x 400 (3 min/200 m)
32, 33, 4.30, 2.45, 2.43, 60, 59
Probably the fastest 400's I've run..

Running 20:04 intensity: (7 @1) + (8:14 @2) + (11:43 @3) 4.14 km (4:51 / km) +20m 4:44 / km
ahr:135 max:144 shoes: White Hawk

6 PM

Running 34:08 intensity: (15:50 @1) + (17:24 @2) + (54 @3) 7.03 km (4:52 / km) +95m 4:33 / km
ahr:116 max:138 shoes: Grey Dyna

Strength and Conditioning 5:00 [1]

Friday Aug 9, 2019 #

12 PM

Running 41:28 intensity: (11:34 @1) + (29:54 @2) 8.57 km (4:50 / km) +117m 4:32 / km
ahr:117 max:132 shoes: Grey Cumulus

Soggy
5 PM

Running 41:07 intensity: (3:22 @1) + (31:10 @2) + (6:35 @3) 9.56 km (4:18 / km) +82m 4:07 / km
ahr:126 max:145 shoes: Grey Hawk

Less soggy

Thursday Aug 8, 2019 #

6 AM

Running 1:20:30 intensity: (40:30 @1) + (40:00 @2) 18.48 km (4:21 / km) +54m 4:18 / km
shoes: Grey Hawk

Back to fetch the car.

Wednesday Aug 7, 2019 #

6 AM

Running 28:45 intensity: (18:30 @1) + (10:15 @2) 5.81 km (4:57 / km) +66m 4:41 / km
ahr:110 max:124 shoes: Grey Dyna

Still knackered.
5 PM

Running 1:18:59 intensity: (1:10 @1) + (18:29 @2) + (56:44 @3) + (2:36 @4) 20.29 km (3:54 / km) +226m 3:41 / km
ahr:140 max:159 shoes: White Hawk

Another change in plan, replaced the session with a steadier run instead.

Tuesday Aug 6, 2019 #

12 PM

Running 39:08 intensity: (26:27 @1) + (12:41 @2) 8.02 km (4:53 / km) +66m 4:41 / km
ahr:111 max:131 shoes: Grey Cumulus

Feeling quite broken today, pushing track back to the weekend and will do a road session tomorrow instead.
4 PM

Running 1:09:48 intensity: (29:42 @1) + (40:01 @2) + (5 @3) 14.77 km (4:44 / km) +73m 4:37 / km
ahr:114 max:135 shoes: Grey Cumulus

Monday Aug 5, 2019 #

12 PM

Strength and Conditioning 5:00 [1]

5 PM

Running 49:17 intensity: (28:59 @1) + (20:18 @2) 10.44 km (4:43 / km) +18m 4:41 / km
ahr:113 max:122 shoes: White Hawk

Luckily there was very little water on this run so I got a good recovery from yesterday.

Sunday Aug 4, 2019 #

7 AM

Running 33:51 intensity: (20:46 @1) + (13:05 @2) 7.12 km (4:45 / km) +95m 4:27 / km
ahr:112 max:128 shoes: Grey Cumulus

1 PM

Running 9:08 [1] 1.74 km (5:15 / km) +62m 4:27 / km
ahr:152 max:160 shoes: Grey Hawk

From the train to the track.
3 PM

Running 20:46 intensity: (1:00 @1) + (11:23 @2) + (7:57 @3) + (26 @4) 5.03 km (4:08 / km) +13m 4:05 / km
ahr:130 max:158 shoes: Grey Hawk

Running 5:03 intensity: (2:29 @1) + (1:11 @2) + (1:23 @3) 0.8 km (6:20 / km) +5m 6:08 / km
ahr:113 max:147

Running race 14:17 intensity: (5:12 @4) + (9:05 @5) 5.0 km (2:51 / km)
ahr:159 max:181 shoes: Adidas Spikes

BAL 5000 m 1st.
The start was delayed by about 10-15 minutes due to the torrential rain which had decided it wanted to make things interesting. It was still tipping it down when they decided to start the race..
I went out hard from the start and, whilst a couple of guys hung on for a while, I got a gap around 2km. The rain stopped at about halfway but there was a section of about 75 m on the first bend which had over an inch of standing water and that took its toll as the laps went on. Happy with the time considering the front running and the weather.
2.49, 2.51, 2.53, 2.54, 2.50
C • Water 4

Running 29:43 intensity: (53 @1) + (28:49 @2) + (1 @3) 6.1 km (4:52 / km) +58m 4:39 / km
ahr:122 max:130 shoes: Grey Hawk

11 PM

Running 8:09 [1] 1.7 km (4:48 / km) +80m 3:53 / km
ahr:147 max:157 shoes: Grey Hawk

Delayed train meant getting home after midnight.

Saturday Aug 3, 2019 #

10 AM

Running 1:31:46 intensity: (4:54 @1) + (1:10:57 @2) + (15:55 @3) 21.4 km (4:17 / km) +151m 4:09 / km
ahr:129 max:148 shoes: Grey Dyna

Out past the track and then around the ring road.

Friday Aug 2, 2019 #

12 PM

Strength and Conditioning 10:00 [1]

5 PM

Running 1:02:56 intensity: (3:35 @1) + (52:57 @2) + (3:28 @3) + (2:56 @4) 14.69 km (4:17 / km) +59m 4:12 / km
ahr:125 max:165 shoes: Grey Cumulus

Did 6 x 15 s (45 s) near the end - legs felt really good.

Thursday Aug 1, 2019 #

7 AM

Running 31:35 intensity: (20:53 @1) + (10:42 @2) 6.47 km (4:53 / km) +61m 4:40 / km
ahr:111 max:125 shoes: Grey Cumulus

Doing the car off and running some errands.
2 PM

Running 9:59 intensity: (1:55 @1) + (8:04 @2) 2.1 km (4:46 / km) +43m 4:20 / km
ahr:117 max:131 shoes: Grey Cumulus

Picking the car up.
5 PM

Running 59:08 intensity: (5:08 @1) + (52:05 @2) + (1:55 @3) 13.38 km (4:25 / km) +71m 4:18 / km
ahr:122 max:137 shoes: Grey Hawk

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