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Training Log Archive: Kris

In the 7 days ending Oct 7:

activity # timemileskm+mload
  Running11 9:41:50 80.39(7:14) 129.38(4:30) 824177.6
  Strength and Conditioning1 40:004.0
  Total11 10:21:50 80.39 129.38 824181.6

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Sunday Oct 7 #

9 AM

Running 31:44 intensity: (9:30 @1) + (15:36 @2) + (6:32 @3) + (6 @4) 5.44 km (5:50 / km) +3m 5:49 / km
ahr:121 max:156

Running 1:03:55 intensity: (8 @1) + (7 @2) + (11 @3) + (31:55 @4) + (31:34 @5) 21.18 km (3:01 / km) +82m 2:58 / km
ahr:174 max:181

Cardiff half - didn't think I was in PB shape so chuffed with that!

At the start, I settled into the second group with Matt Clowes setting most of the pace. There were maybe 10 of us in this group; we were going faster than I'd have liked but I still felt quite relaxed. The splits were a bit scary at this stage, 3km in 9.00 and 5km in 15.04 but there was still a good group and I felt good.

We caught a few people who had dropped off the pace of the leaders and a few people started to drop off the back. When we got to 10 km there were 4 of us left in the group, and 2 Australians 50 m ahead who were caught over the next 5 km.

Just before 10 miles, Matt pushed the pace and split the group. I tried to follow but I didn't last long and ended up with Jake Smith (Cardiff Met), chasing a trio of Matt, Tom Wade and one Australian. We had dropped one Australian, but the gap in front kept slowly growing. The last 5 km were pretty undulating, which was tough, but I knew that I was on for a good PB if I could avoid a big drop off in pace.

Jake put in a big dig up the short, steep climb at 12 miles and I couldn't follow. I thought I was done but the gap stopped growing when it flattened. I pushed hard at 20 km, going straight past and not looking back. I got enough of a gap that I stayed ahead to the finish, and also snuck under 64 minutes. That boy can go places, crazy talent over the distance for a 20-year-old, but I'm glad I could get the better of him this time. 13th place and 5th Brit.

Very happy with the result as I didn't have much confidence beforehand due to my training being a bit inconsistent. Most pleasing was that I felt pretty comfortable aerobically most of the way. My legs seemed to be the main limiter, they wouldn't go any faster over those last few miles, but the base seems to be really strong.

5 km splits (from results):
15:01, 30:21, 45:23, 60:39, 63.55
15:01, 15:20, 15:02, 15:16, 3:16

Running 30:14 intensity: (14:21 @1) + (15:53 @2) 4.99 km (6:03 / km) +18m 5:57 / km
ahr:114 max:130

Saturday Oct 6 #

5 PM

Running 30:45 intensity: (2:03 @1) + (28:42 @2) 7.17 km (4:17 / km) +7m 4:16 / km
ahr:124 max:134

Friday Oct 5 #

6 AM

Running 54:50 [2] 11.81 km (4:39 / km) +78m 4:30 / km

Feeling more decent this morning, less stiffness overall.

Thursday Oct 4 #

7 AM

Running 40:28 intensity: (4:11 @1) + (27:29 @2) + (8:48 @3) 8.81 km (4:36 / km) +92m 4:22 / km
ahr:125 max:146

A bit stiff for the first few minutes but loosened off nicely. Almost feeling back to normal - will try some faster running tonight, nothing too extreme though.
6 PM

Running 1:00:22 intensity: (21:49 @1) + (21:54 @2) + (4:58 @3) + (11:41 @4) 12.98 km (4:39 / km) +53m 4:33 / km
ahr:125 max:174

2 x 1 mile (90s/300m jog), 4 x 200 (90s/200m jog)
4.57, 4.51, 31, 31, 31, 31
Just wanted to get the legs turning over without putting in too much effort. Still a bit tight and didn't feel particularly fluid but clipping along ok.

Wednesday Oct 3 #

6 AM

Running 11:00 [1] 2.1 km (5:14 / km) +20m 5:00 / km

Strength and Conditioning 40:00 [1]

Bar warm up
{Back squat x 5 @ 60, Hanging row x 10} x 4
{Step up L+R x 5 @ 30, DB push press x 10 @ 7.5} x 3
{Dead bug x 14, Clam L+R x 14, Rev. Clam L+R x 14} x 2
6 PM

Running 1:15:58 intensity: (13:46 @1) + (59:57 @2) + (2:15 @3) 16.63 km (4:34 / km) +136m 4:23 / km
ahr:122 max:139

The gym seemed to be good for the calf/general tightness. Couple that with the stretching and everything is loosening off and feeling a bit better. Didn't have a set distance I wanted to run tonight but felt ok and did a bit more than I thought I would.

Tuesday Oct 2 #

7 AM

Running 42:36 [1] 8.79 km (4:51 / km) +90m 4:37 / km

Calf still tight after yesterday and a bit worse today. Basically, everything is tight; probably because of too much sitting at a desk. No intervals tonight, hammering the stretching to try to get myself back on an even keel before the weekend.
6 PM

Running 50:14 intensity: (6:37 @1) + (40:37 @2) + (3:00 @3) 11.18 km (4:30 / km) +84m 4:20 / km
ahr:122 max:142

Monday Oct 1 #

7 AM

Running 42:29 intensity: (28:45 @1) + (13:44 @2) 8.78 km (4:50 / km) +94m 4:36 / km
ahr:111 max:123

5 PM

Running 47:15 intensity: (32:58 @1) + (14:17 @2) 9.53 km (4:57 / km) +68m 4:47 / km
ahr:112 max:125

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