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Training Log Archive: Kris

In the 7 days ending Jun 24:

activity # timemileskm+mload
  Running8 7:36:24 61.15(7:28) 98.42(4:38) 710100.1
  Total8 7:36:24 61.15(7:28) 98.42(4:38) 710100.1

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Sunday Jun 24 #

8 AM

Running 2:16:03 intensity: (10:28 @1) + (1:29:53 @2) + (35:42 @3) 30.18 km (4:31 / km) +301m 4:18 / km
ahr:128 max:152

Wanted away early so went for a little loop before meeting Jay and Ben for a longer one. Nice to be back - legs knackered by the end..

Saturday Jun 23 #

7 AM

Running 20:00 intensity: (19:23 @1) + (37 @2) 3.71 km (5:23 / km) +53m 5:01 / km
ahr:104 max:118

7 PM

Running 38:16 intensity: (18:58 @1) + (14:46 @2) + (4:32 @3) 6.94 km (5:31 / km) +3m 5:30 / km
ahr:115 max:151

Running race 13:45 intensity: (13 @1) + (7 @2) + (13 @3) + (1:50 @4) + (11:22 @5) 5.0 km (2:45 / km)
ahr:178 max:191

BMC 5000 in Loughborough, 1st!

So the aim for the track running season was to dip under 14 minutes. I'm entered into the British Championships next weekend, but I thought that this might give me a better shot at running a quick time.

Got the train down this morning (9.30-15.50) which was ok but I was feeling a bit tired and tight when I arrived. Didn't really shake that feeling until I started warming up for the race but during my warm up I started feeling really good. My tactics were to try to stay in the lead group for as long as possible and hope I had the legs to stay on pace if/when I dropped off.

I started near the back and tried to stay tucked in as much as possible. Whenever I sensed a gap opening up ahead I moved to get ahead of the split and stay in the front pack. The pacing was great and I still felt good when the pacer dropped out after 2.8km.

The two Norwegians took up the pace for a couple of laps but they quickly started to get frustrated. With 1500m to go they both moved out into lane 2 and one of them gestured for someone else to come through and do some work. I felt good, and I didn't want to mess about and risk slowing down, so I went through and took the lead. I must have got a bit of adrenaline from this as I started to get a gap. From here I just worked as hard as I could, bouyed by the commentary telling me the gap was growing. I also worked out I was safely below 14 which gave me another boost.

On the last lap the commentators started to say that the gap was closing, and with 50m to go I risked a look behind - one of the Norwegians was right on my shoulder! I gave my best attempt at a sprint and just managed to hold him off.

So that couldn't have gone much better really..

2.46, 2.46, 2.46, 2.46, 2.41

A post shared by Kris Jones (@thekrisjones) on

Running 18:22 intensity: (18 @1) + (10:51 @2) + (7:13 @3) 4.03 km (4:34 / km) +11m 4:30 / km
ahr:131 max:147

Friday Jun 22 #

5 PM

Running 33:56 [2] 7.05 km (4:49 / km) +51m 4:39 / km

Thursday Jun 21 #

7 AM

Running 45:19 intensity: (26:38 @1) + (18:41 @2) 9.81 km (4:37 / km) +91m 4:25 / km
ahr:112 max:132

5 PM

Running 49:03 intensity: (29:57 @1) + (19:06 @2) 10.39 km (4:43 / km) +72m 4:34 / km
ahr:111 max:125

Wednesday Jun 20 #

7 AM

Running 32:13 [2] 7.02 km (4:35 / km) +81m 4:20 / km

Back on it, 5000m on the weekend, I should be plenty rested..
5 PM

Running 29:12 intensity: (13:34 @1) + (10:20 @2) + (5:18 @3) 5.14 km (5:41 / km) +22m 5:34 / km
ahr:113 max:146

Running 20:06 intensity: (5:40 @2) + (2:56 @3) + (7:26 @4) + (4:04 @5) 5.18 km (3:53 / km)
ahr:154 max:180

2km (400), 4x400 (60s)
5.31,
63,60,60,62

Short and sharp before the weekend. Felt a bit flat, probably due to not running for a couple of days, but happy with how I was running.

Running 20:09 intensity: (46 @1) + (19:23 @2) 3.98 km (5:03 / km) +25m 4:54 / km
ahr:122 max:134

Monday Jun 18 #

Note
(rest day)

Working at the Amateur Championships at Royal Aberdeen for a couple of days. Monday was a 5:00 start to get to Aberdeen by 7:00, then was at the course from 7:00 until 19:30. Tuesday was a 6:30 start to be at the course for 7:15 and then finished at 19:00 and drove back to Dundee. Not much opportunity for running, but I did a fair amount of walking (~10 km each day) in any case.

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