Training Log Archive: Kris

Xmas score thingy. Reasonably fun, got them all 5 mins over time. Made a few mistakes, some from not paying attention to the navigation but more because all the controls were on the ground, (because the areas really quite visible and apparantly it would be too easy otherwise) which was reasonably annoying. Nice area though and alot of climb in there. Really felt it.

C • Map 1

Terrain intervals on teh dunes on oxwich.

5 x 200m with 45s rest inbetween each. (37,36,36,36,36)
3 mins rest
3 x 500m with 90s rest inbetween each. (1.39, 1.37, 1.48)
3 mins rest
2 x 1km with 3 mins inbetween each. (3.54, 3.16)
3 mins rest
3 x 500m with 90s rest inbetween each. (1.49, 1.56, 1.43)
3 mins rest
5 x 200m with 45s rest inbetween each. (36,40,38,44,39)

Was quite sandy and up and down so times aren't amazing and they do slow down a bit. Went up big hill in the middle of my km reps which is why they are so different. First one is up the hill, second one came right back down :D )

Bit of a plod

Run down to front and back. Got bitten by a dog on the way down, not amused atall.

Did a really quick but intense interval session.

4 x 1km with 1 min rest. 2.53, 2.59, 2.59, 2.58
Then 2 x 1min with 1 min rest. Did about 350m on each.

Said I wasn't gunna do intervals for a while to let my body recover from the niggles I've been having but felt strong yesterday so changed my plan a little bit.

Ran a good ole tempo run, pushed reasonably hard but still feel good now. Might make this a regular, quite a nice route. Did a 1.5km warm up and then an 8km tempo bit and a 1km warm down. Route has one mega hill and about 4 steep and nasty, but short little hills. Really muddy aswell. Took 35.31 on the tempo bit.