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Training Log Archive: Kris

In the 7 days ending Dec 31, 2017:

activity # timemileskm+mload
  Running10 10:49:44 87.57(7:25) 140.92(4:37) 1457167.8
  Strength and Conditioning1 6:000.6
  Total11 10:55:44 87.57 140.92 1457168.4

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Sunday Dec 31, 2017 #

9 AM

Running 32:55 [2] 7.04 km (4:40 / km) +67m 4:28 / km
ahr:152 max:176

6 PM

Running 32:34 intensity: (6:54 @1) + (17:23 @2) + (7:08 @3) + (1:09 @4) 6.4 km (5:05 / km) +4m 5:04 / km
ahr:124 max:160

Running 14:34 intensity: (19 @1) + (4 @2) + (5 @3) + (2:59 @4) + (11:07 @5) 5.0 km (2:55 / km) +5m 2:54 / km
ahr:175 max:186

Nos Galan 5km - 3rd.
Gave it a go but didn't have the legs. Really slow start, which was nice for the legs but a bit stressful. I stretched out out going into the second lap and then Matt Clowes took it on from about half way. The pace slowly ratcheted to the point where my legs just didn't want to go any faster and I was slowly dropped. Managed a bit of a sprint finish but I was out of it by that point. I had a good view of Ieuan kicking for the win though. Just missing a bit of sharpness as I didn't feel able to really get everything out of myself - legs aren't used to the paces needed but general fitness is good.

Running 34:35 intensity: (5:10 @1) + (28:04 @2) + (1:21 @3) 7.01 km (4:56 / km) +26m 4:51 / km
ahr:123 max:138

Biggest ever volume in month of training, but the ratio of 6 races to 3 sessions is probably the wrong way around. My fitness is getting back to where I want it to be which is nice - just missing some of the top end that I had last year but there is time for that. Hopefully I can get a run of consistency going over the next few months - I was in great shape at this time last year but faltered a bit at the end of January.. Hopefully I can learn that lesson and know when to push on and when to back off..

Saturday Dec 30, 2017 #

8 AM

Running 44:54 intensity: (16:05 @1) + (28:03 @2) + (46 @3) 9.42 km (4:46 / km) +93m 4:33 / km
ahr:118 max:136

5 PM

Running 53:14 intensity: (16:01 @1) + (31:55 @2) + (5:06 @3) + (12 @4) 10.85 km (4:54 / km) +140m 4:37 / km
ahr:121 max:156

W/ strides

Friday Dec 29, 2017 #

10 AM

Running 1:03:52 intensity: (26:36 @1) + (34:15 @2) + (3:01 @3) 10.44 km (6:07 / km) +264m 5:26 / km
ahr:117 max:143

Annual run with Matt.

Thursday Dec 28, 2017 #

2 PM

Running 1:31:29 intensity: (25 @1) + (4:35 @2) + (58:54 @3) + (27:35 @4) 25.22 km (3:38 / km) +170m 3:31 / km
ahr:150 max:169

Didn't feel great before heading out but felt good once I started. Worked a bit harder up the hill at the end to keep the pace steady.
4 PM

Strength and Conditioning 6:00 [1]

Wednesday Dec 27, 2017 #

8 AM

Running 1:22:51 intensity: (12:12 @1) + (48:21 @2) + (13:38 @3) + (8:40 @4) 15.21 km (5:27 / km) +288m 4:59 / km
ahr:128 max:172

Tuesday Dec 26, 2017 #

10 AM

Running 27:48 intensity: (24:04 @1) + (3:04 @2) + (25 @3) + (15 @4) 5.16 km (5:23 / km) +15m 5:19 / km
ahr:87 max:160

Running race 23:59 intensity: (18 @1) + (4 @2) + (7 @3) + (5:14 @4) + (18:16 @5) 8.09 km (2:58 / km) +28m 2:55 / km
ahr:176 max:186

Glynneath 5 mile - 2nd
Jonny Hopkins pushed the pace at the beginning and we matched each other on the way out, setting a fast pace. After the turn we each put in a couple of surges to test the waters. I put in a big dig with about 2.5km to go and got a gap. I tried to make it stick but couldn't break the elastic. With about 800 to go, the 10m gap I'd made started to shrink and he came past with 400m to go. I didn't have a sprint to counter and came in 5s behind.

Reasonably satisfied with that, didn't have the top gear I had last year but the pace on the first half was also much higher.

Running 29:13 intensity: (5:06 @1) + (24:07 @2) 5.76 km (5:04 / km) +28m 4:57 / km
ahr:118 max:131

4 PM

Running 55:52 intensity: (9:00 @1) + (40:26 @2) + (6:26 @3) 10.95 km (5:06 / km) +211m 4:39 / km
ahr:123 max:152

Spinning the legs out. I didn't need this long but quite enjoyed Clyne in the dark and rain and the obsessive compulsive in me wanted the 100 miles. Easing back on the mileage until Sunday.

Monday Dec 25, 2017 #

3 PM

Running 1:01:54 intensity: (2:50 @1) + (56:47 @2) + (2:17 @3) 14.35 km (4:19 / km) +121m 4:08 / km
ahr:127 max:140

Anti-productive in my quest to find out how much weight I can put on in a day..

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