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Training Log Archive: Kris

In the 7 days ending Jan 14:

activity # timemileskm+mload
  Running8 7:03:10 53.53(7:54) 86.16(4:55) 1461100.0
  Strength and Conditioning2 55:005.5
  Total9 7:58:10 53.53 86.16 1461105.5

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MoTuWeThFrSaSu

Sunday Jan 14 #

11 AM

Running 2:00:15 intensity: (48:53 @1) + (1:04:32 @2) + (6:50 @3) 21.26 km (5:39 / km) +738m 4:49 / km
ahr:117 max:142

With Anwen looping around kinnoull hill. Still a bit snotty but getting better.

Saturday Jan 13 #

10 AM

Running 27:39 intensity: (15:00 @1) + (10:58 @2) + (1:12 @3) + (29 @4) 6.0 km (4:37 / km) +42m 4:27 / km
ahr:119 max:157

Running 24:46 [2] 3.88 km (6:23 / km) +194m 5:07 / km

To top of seat with Jonny and Lachlan
11 AM

Running 25:55 [5] 8.4 km (3:05 / km) +20m 3:03 / km

Inter District XC.

Still a touch of cold but legs felt good at the start and so once I unboxed myself I went to the front and started pushing it. Not a plan I thought about before the race. I took Logan with me but started to get a gap after the first 2 small laps and so then it was a bit lonely for the 4 bigger laps. Had to keep on working but laps 4 and 5 felt like I took my eye off the ball for a bit (didn't wear a watch as it was running out of battery). Wouldn't have been last or last Brit in the big boys race.

20s slower than last year but no cold and had a battle with Luke Traynor for much of the race.

Friday Jan 12 #

4 PM

Running 45:14 intensity: (10:18 @1) + (27:41 @2) + (5:26 @3) + (1:49 @4) 10.28 km (4:24 / km) +105m 4:11 / km
ahr:125 max:163 (sick)

Cold lingering, still snotty and sneezy but a bit less drained than the last couple of days. Thought about a longer run but since the main reason behind that would have been catch up I didn't think it best idea. I'll just take it as a taper..

Thursday Jan 11 #

7 AM

Strength and Conditioning 10:00 [1]

Some extra sleep to try to shift the cold, replaced going to the gym with some body weight conditioning.
6 PM

Note
(sick)

Car problems stopped me going out training - I planned to take this week a bit easier but it seems a lot easier now! If I can shift this cold I will be nice and tapered for Saturday's XC at least..

Wednesday Jan 10 #

7 AM

Running 30:59 intensity: (19:11 @1) + (11:36 @2) + (12 @3) 6.19 km (5:00 / km) +68m 4:45 / km
ahr:112 max:137

6 PM

Note
(sick)

Planned to train in the evening but felt a cold coming on and so tried to nip it in the bud.

Tuesday Jan 9 #

6 AM

Running 11:00 [1] 2.1 km (5:14 / km) +40m 4:47 / km

Strength and Conditioning 45:00 [1]

Bar warm up.

{Back Squat x 5 -(50, 60, 60, 60), Hanging Row x 10} x4

{Straight Leg Deadlift x 5 -(50, 50, 60, 60), DB Shoulder Press x 10 -(9, 9, 9, 9)} x4

{Knee to Elbow Plank x 12, Side Plank Leg Raise L+R x 6, SL Bridge with Knee Raise L+R x 8, Arabesque L+R 4kg x 10, SL box jumps L+R x 10} x2
5 PM

Running 30:22 intensity: (8:15 @1) + (19:15 @2) + (2:52 @3) 6.22 km (4:53 / km) +41m 4:44 / km
ahr:119 max:140

Running 24:39 intensity: (57 @1) + (4:19 @2) + (5:14 @3) + (12:45 @4) + (1:24 @5) 5.1 km (4:50 / km)
ahr:153 max:183

6 x {~490m (60s), ~290m (60s)}
Hard work with legs flat from the gym. James running fast tonight so I was just hanging on at times.

It really is a bugger running this sort of sessions after having done gym in the morning. Longer slower reps don't seem so badly affected. The main concern is that I don't run as fast in these sessions because of the gym and thus don't get the potential benefit - although the extra stimulus might outweigh this. I could move the gym to Monday evening but I am conscious that will erode Monday's purpose as a rest day. I still don't think I have done it this way for long enough to decide what is best so I will give it another couple of months to see if I can come to a decision.

Running 40:27 intensity: (3:14 @1) + (32:05 @2) + (5:08 @3) 7.96 km (5:05 / km) +122m 4:43 / km
ahr:125 max:149

Monday Jan 8 #

7 AM

Running 41:54 intensity: (21:46 @1) + (20:07 @2) + (1 @3) 8.77 km (4:47 / km) +91m 4:33 / km
ahr:114 max:130

Luckily Anwen looked at the weather when she woke up (-7/-8) because if I hadn't added extra layers I would have frozen.

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