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Training Log Archive: Kris

In the 7 days ending May 7:

activity # timemileskm+m
  Running9 10:13:26 80.65(7:36) 129.8(4:44) 1565
  Total9 10:13:26 80.65(7:36) 129.8(4:44) 1565

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MoTuWeThFrSaSu

Sunday May 7 #

9 AM

Running 2:02:40 intensity: (25:57 @1) + (1:04:31 @2) + (31:42 @3) + (30 @4) 22.18 km (5:32 / km) +847m 4:39 / km
ahr:126 max:156

Along the lake and then up Bein Ledi. Right foot a bit sore on the way up but eased when I loosened my shoe.

Saturday May 6 #

7 AM

Running 1:27:22 intensity: (5:36 @1) + (1:10:17 @2) + (7:27 @3) + (4:02 @4) 19.56 km (4:28 / km) +140m 4:19 / km
ahr:126 max:162

Easy round the ring, legs feeling pretty decent.

Friday May 5 #

6 AM

Running 31:00 intensity: (12:54 @1) + (11:42 @2) + (6:24 @3) 6.46 km (4:48 / km) +68m 4:34 / km
ahr:128 max:164

6 PM

Running 32:00 intensity: (20:27 @1) + (6:55 @2) + (3:45 @3) + (53 @4) 6.1 km (5:15 / km) +16m 5:11 / km
ahr:114 max:157

Running race 14:31 intensity: (20 @1) + (6 @2) + (6 @3) + (7:26 @4) + (6:33 @5) 5.0 km (2:54 / km)
ahr:171 max:185

Scottish 5km champs at silverknowe. Arrived to the sight of kite surfers so I knew it was not going to be a super fast day.. The course was 1.6km into the wind, 2.5 with the wind and then the rest back into the wind..

Torn between wanting to stay sheltered and claustrophobia in the pack at the start so after about 300m I took on the lead.. I sort of hoped someone would take turns but this never really materialised. It was a slow and tough first k but got to the turnaround in good nick and upped the pace. The whole way with the wind felt pretty comfortable (very wind assisted!) and I managed to get a decent gap. The last 800m was thoroughly unpleasant back into the wind but happy to take the win.


3.05, 2.54, 2.46, 2.46, 3.00 (14.31)

Running 20:45 intensity: (4:05 @1) + (10:00 @2) + (1:23 @3) + (5:17 @4) 5.0 km (4:09 / km) +4m 4:08 / km
ahr:133 max:165

Finished, had a bit of a chill and then did two relaxed k's (with the wind) off 2 mins with Jonny. My legs actually felt pretty good after doing these..

2.57, 2.54 for the extra k's

Thursday May 4 #

6 AM

Running 1:23:40 intensity: (41:42 @1) + (41:14 @2) + (44 @3) 18.27 km (4:35 / km) +137m 4:25 / km
ahr:115 max:150

Wednesday May 3 #

6 AM

Running 54:07 intensity: (19:27 @1) + (30:59 @2) + (3:17 @3) + (24 @4) 11.58 km (4:40 / km) +79m 4:31 / km
ahr:117 max:161

4 PM

Running 42:52 intensity: (24:56 @1) + (14:15 @2) + (2:46 @3) + (55 @4) 8.62 km (4:58 / km) +78m 4:45 / km
ahr:116 max:171

Tuesday May 2 #

6 PM

Running 25:44 intensity: (13:01 @1) + (12:20 @2) + (23 @3) 5.06 km (5:05 / km) +72m 4:45 / km
ahr:112 max:137

Running 27:01 intensity: (5:11 @1) + (8:19 @2) + (13:31 @4) 7.57 km (3:34 / km)
ahr:133 max:167

6 x 1200 (60s)
3.31, 31, 29, 30, 28, 27

Legs pretty tired still.

Running 28:47 intensity: (17:58 @1) + (10:49 @2) 5.57 km (5:10 / km) +34m 5:01 / km
ahr:111 max:131

Monday May 1 #

7 AM

Running 42:57 intensity: (16:23 @1) + (13:47 @2) + (8:24 @3) + (4:23 @4) 8.82 km (4:52 / km) +90m 4:38 / km
ahr:124 max:163

3 Weeks to Highgate, 9 weeks to WOC.

Plan is for 80 miles this week and next (and last week but I got a bit over keen) before bringing it down before Highgate. Then back up to 80-85 in the run up to WOC with a focus on being fresh for the sessions. Now that I can train on a map in Dundee I will get a technical session in once per week, prioritising these more the closer WOC gets.

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