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Training Log Archive: Kris

In the 7 days ending Jun 3:

activity # timemileskm+mload
  Running12 10:45:17 91.88(7:01) 147.86(4:22) 854199.5
  Strength and Conditioning1 35:003.5
  Total12 11:20:17 91.88 147.86 854203.0

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MoTuWeThFrSaSu

Sunday Jun 3 #

7 AM

Running 1:52:24 intensity: (3:21 @1) + (26:49 @2) + (1:22:14 @3) 29.5 km (3:49 / km) +158m 3:43 / km
ahr:136 max:150

Steady long run on the seafront. Legs felt fine today but I'm sure that won't be the case tomorrow now.

Saturday Jun 2 #

9 AM

Running 36:24 intensity: (25:43 @1) + (10:41 @2) 7.1 km (5:08 / km) +73m 4:53 / km
ahr:108 max:126

Nice morning run with Matt. Flight delayed and so didn't get to bed until 1.30 last night which wasn't great..
3 PM

Running 30:28 [2] 5.38 km (5:40 / km)

Warm up, didn't leave myself enough time for a proper set of drills and strides but legs felt pretty good.

Running 14:21 [5] 5.0 km (2:52 / km)

BAL 5000m, 4th
Went into the lead after 400m and stayed there until 600 to go where the group who had been sitting in came past. Felt pretty good putting in a strong pace at the front but when it came to the last mile I didn't have anything faster to go to. I tried to increase the pace but it wasn't enough to drop the group. 4 guys came past with 600 to go and I managed to get one place back in the last 100m but the 3 leaders were well ahead.
Not the best race but not awful, just lacking a bit of sharpness when it counted. Leading the race for so long was a bit naive as well.
2.56, 2.54, 2.53, 2.52, 2.46

Running 38:36 [2] 8.15 km (4:44 / km) +3m 4:44 / km

Friday Jun 1 #

6 AM

Running 44:07 intensity: (11:29 @1) + (32:38 @2) 9.85 km (4:29 / km) +89m 4:17 / km
ahr:118 max:133

3 PM

Running 27:43 intensity: (7:25 @1) + (20:18 @2) 6.2 km (4:28 / km) +68m 4:14 / km
ahr:118 max:134

Thursday May 31 #

7 AM

Note

Plan was to double today but feeling quite tired and didn't want to force it. Thursday mornings are always worst for soreness/tiredness the way my week is organised at the minute. I'll just do as much as I feel like tonight..
5 PM

Running 1:16:50 intensity: (1:24 @1) + (28:11 @2) + (44:37 @3) + (2:38 @4) 19.72 km (3:54 / km) +124m 3:47 / km
ahr:136 max:165

Legs actually felt good and this was the pace that they wanted to run. Did a some strides at the end.

Wednesday May 30 #

6 AM

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

Strength and Conditioning 35:00 [1]

5 PM

Running 1:01:36 [2] 14.73 km (4:11 / km) +39m 4:08 / km

Racing 5000m at the BAL in Cardiff on Saturday so I'm attempting to balance freshening up with volume.

Tuesday May 29 #

7 AM

Running 32:29 intensity: (22:36 @1) + (9:53 @2) 6.99 km (4:39 / km) +80m 4:24 / km
ahr:110 max:125

5 PM

Running 30:07 intensity: (18:45 @1) + (11:22 @2) 5.12 km (5:53 / km) +22m 5:45 / km
ahr:108 max:131

Running 36:52 intensity: (3:47 @1) + (10:43 @2) + (3:13 @3) + (14:48 @4) + (4:21 @5) 8.57 km (4:18 / km)
ahr:147 max:179

2 x 4 x 800 (~75)(800)
2.18, 16, 16, 15
2.15, 14, 16, 16

Stomach started to turn on the last two so happy to keep pace ok.

Running 16:14 intensity: (8:12 @1) + (8:02 @2) 3.1 km (5:14 / km) +22m 5:03 / km
ahr:113 max:120

Monday May 28 #

7 AM

Running 39:40 intensity: (17:37 @1) + (22:03 @2) 8.83 km (4:29 / km) +93m 4:16 / km
ahr:114 max:127

Feeling pretty good this morning, the uphill race doesn't seem to have knackered the legs too much at all..
5 PM

Running 36:26 [2] 7.51 km (4:51 / km) +45m 4:43 / km

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