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Training Log Archive: Kris

In the 7 days ending Jan 8:

activity # timemileskm+m
  Running10 9:53:55 70.47(8:26) 113.42(5:14) 1740
  Total10 9:53:55 70.47(8:26) 113.42(5:14) 1740

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MoTuWeThFrSaSu

Sunday Jan 8 #

11 AM

Running 2:30:00 intensity: (1:13:15 @1) + (1:04:03 @2) + (12:03 @3) + (39 @4) 24.36 km (6:10 / km) +875m 5:13 / km
ahr:113 max:156

Easy long run with Anwen - reccy for devil's burden second leg

Saturday Jan 7 #

10 AM

Running 22:25 intensity: (6:45 @1) + (12:54 @2) + (2:46 @3) 3.57 km (6:17 / km) +12m 6:11 / km
ahr:119 max:152

11 AM

Running race 25:33 [5] 8.4 km (3:03 / km)

Inter district XC..
Cool running a course I'd seen on TV and really good atmosphere. Felt a bit tired - I've done a lot of racing recently - but managed to get going ok. Luke Traynor and I made the first break and then I managed to get away from him by making sure I kept pushing hard at the front. Pleased with that and the time compares well to the big boys who ran the same course a few hours later.





12 PM

Running 44:05 [2] 7.23 km (6:06 / km) +170m 5:27 / km

Friday Jan 6 #

5 PM

Running 1:30:12 intensity: (2:05 @1) + (1:12:33 @2) + (9:05 @3) + (6:29 @4) 17.73 km (5:05 / km) +140m 4:54 / km
ahr:128 max:164

Went the right way today. Had to add on some extra..

Running 6:35 intensity: (32 @1) + (1:18 @2) + (4:40 @3) + (5 @4) 1.23 km (5:21 / km) +37m 4:39 / km
ahr:139 max:156

Thursday Jan 5 #

5 PM

Running 1:34:29 intensity: (22:34 @1) + (1:09:47 @2) + (2:08 @3) 18.54 km (5:06 / km) +172m 4:52 / km
ahr:120 max:141

Trying out a new commute run.. There is potential if I don't get quite as lost..

Running 6:42 intensity: (53 @1) + (2:31 @2) + (3:08 @3) + (10 @4) 1.2 km (5:34 / km) +37m 4:50 / km
ahr:131 max:155

Wednesday Jan 4 #

7 AM

Running 32:51 [2] 6.08 km (5:24 / km) +55m 5:10 / km

7 PM

Running 33:08 [2] 6.05 km (5:28 / km)

Running 15:07 [2] 3.0 km (5:02 / km)

8 PM

Running race 8:07 [5] 3.0 km (2:42 / km)

BMC indoors in Glasgow.

Rested for this, partly to give my body a break after a block of solid training but I also thought it was a good opportunity to see how fast I could go. Pacer was aiming for 32/33 (8.07 pace).

Was in the second row at the start with Jonny Hopkins (bit stupid from the organisers really) but when the gun went a gap opened up and I got to the front really easily. Then it was a case of sitting in with the pacer.

We started too slow - 68 through 400 but from then on he was on pace and I just stuck in behind. When he dropped out after 2000 I just tried to push on. It hurt but it was over before I knew it. Training seems to be working - now back to the grind.

2.45, 2.43, 2.39

Tuesday Jan 3 #

2 PM

Running 1:04:41 [2] 13.02 km (4:58 / km) +243m 4:33 / km

Monday Jan 2 #

Note
(rest day)

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