Training Log Archive: KrisIn the 7 days ending Sep 21, 2014:
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Sunday Sep 21, 2014 #
Running 18:00 [3] 2.5 km (7:12 / km)
Warm up, perhaps ate a bit close so ended up in the toilet queue with about 10 minutes to go
Running race 31:47 [5] 10.0 km (3:11 / km)
Swansea bay 10k
Leet the group go at the start and ran on pace. Was a bit warmer and windier than i would have liked. Went through 3k in 9.18, bang on 31 minute pace and felt comfortable. The next couple of k undulated a bit and the wind picked up so my pace dropped a bit, down to around 3.12 ish. Wasn't too worried at this point as I was still catching the people who went off a bit fast and expected a bit of wind in my favour on the way back. Went through 5k in 15.41 but I struggled to get the pace back to what it was and from 6k it was a struggle. Came 8th in the end. Time slower than I wanted but I haven't done any specific work for this. Still not a bad place to start from.
Leet the group go at the start and ran on pace. Was a bit warmer and windier than i would have liked. Went through 3k in 9.18, bang on 31 minute pace and felt comfortable. The next couple of k undulated a bit and the wind picked up so my pace dropped a bit, down to around 3.12 ish. Wasn't too worried at this point as I was still catching the people who went off a bit fast and expected a bit of wind in my favour on the way back. Went through 5k in 15.41 but I struggled to get the pace back to what it was and from 6k it was a struggle. Came 8th in the end. Time slower than I wanted but I haven't done any specific work for this. Still not a bad place to start from.
Running 19:30 [2] 3.0 km (6:30 / km)
After a bit of a hobble I managed a decent warm down.
Running 33:41 [2] 6.1 km (5:31 / km)
Easy in the evening to loosen off
Saturday Sep 20, 2014 #
Running 30:00 [3] 5.5 km (5:27 / km) +80m 5:05 / km
Friday Sep 19, 2014 #
Running 1:02:00 [2] 10.5 km (5:54 / km) +250m 5:17 / km
Thursday Sep 18, 2014 #
Running 53:53 [2] 10.5 km (5:08 / km) +200m 4:41 / km
Wednesday Sep 17, 2014 #
Running 34:25 8.7 km (3:57 / km) +50m 3:51 / km
Run down to orienteering. Ran 1km and then 2km (1km rest) at ~10k pace. 3.06 is 31 flat, I ran a couple of seconds faster on both the efforts although I don't think I'll be doing that on Sunday. Felt manageable but not sure 10k is going to be manageable. Wind could be an issue.
C • 10km 5
Orienteering 19:00 [4] 4.4 km (4:19 / km) +75m 3:59 / km
Nice idea, good fun. Feeling good.
Running 38:00 8.0 km (4:45 / km) +125m 4:24 / km
Tuesday Sep 16, 2014 #
Running 31:00 [2] 6.0 km (5:10 / km) +100m 4:46 / km
Felt crap, almost didn't get out.
Monday Sep 15, 2014 #
Running 1:00:00 [2] 12.0 km (5:00 / km) +200m 4:37 / km