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Training Log Archive: Kris

In the 7 days ending Dec 8, 2019:

activity # timemileskm+mload
  Running12 7:48:27 60.62(7:44) 97.56(4:48) 1084129.1
  Total12 7:48:27 60.62(7:44) 97.56(4:48) 1084129.1

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MoTuWeThFrSaSu

Sunday Dec 8, 2019 #

8 AM

Running 15:09 [2] 2.9 km (5:13 / km) +26m 5:00 / km
ahr:142 max:157 shoes: Orange Ride

Easy shakeout with David and Tom.
11 AM

Running 32:51 intensity: (30:00 @2) + (2:51 @3) 5.53 km (5:57 / km) +72m 5:35 / km
ahr:139 max:156 shoes: Orange Ride

12 PM

Running 31:20 [5] 10.2 km (3:04 / km) +230m 2:46 / km

European XC Championships - 22nd, Team Gold.

Hilly course but very firm underfoot. Plan was similar to last year, don't go mad at the start and work through. This worked well for the two small laps and I was quite comfortable heading out on the first of six larger laps. I slowly stopped progressing through the field though and by the third large lap my legs were getting pretty tired. I'd worked up to 3rd Brit and somewhere around 20-25th but slipped backwards a bit on the final two laps, getting caught by Patrick Dever. I hung on up the final climb and when we hit the final descent I just went for it - full on sprint. I caught maybe 4-5 places on the descent and (unknowingly) one of these was a Belgian which gave us the team prize. If he'd have beaten me we'd have won the silver. Really happy to win the medal - I thought I could have run slightly better individually but it was a tough course and a lot of people struggled..
C • Gold! 11
1 PM

Running 24:58 intensity: (10:58 @1) + (13:49 @2) + (11 @3) 4.18 km (5:59 / km) +69m 5:31 / km
ahr:115 max:139 shoes: Orange Ride

Saturday Dec 7, 2019 #

9 AM

Running 39:15 intensity: (3:04 @1) + (26:23 @2) + (9:48 @3) 7.94 km (4:57 / km) +150m 4:31 / km
ahr:127 max:148 shoes: Orange Ride

A few laps of the course with plenty of stopping and starting.

Friday Dec 6, 2019 #

7 PM

Running 31:54 [2] 6.48 km (4:55 / km) +121m 4:30 / km
ahr:159 max:177 shoes: Orange Ride

Easy jog with Tom Evans once arriving in Lisbon. Long day after a 3:30 am alarm, but made it eventually..

Thursday Dec 5, 2019 #

6 AM

Running 42:22 intensity: (10 @1) + (26:55 @2) + (15:17 @3) 8.62 km (4:55 / km) +81m 4:42 / km
ahr:132 max:149 shoes: Black Dyna

5 PM

Running 42:55 [2] 8.55 km (5:01 / km) +62m 4:51 / km
ahr:155 max:185 shoes: Black Dyna

Wednesday Dec 4, 2019 #

12 PM

Running 45:31 [2] 9.62 km (4:44 / km) +53m 4:36 / km
ahr:159 max:178 shoes: Black Hawk

Feeling a lot more relaxed than I was this time last year.
5 PM

Running 50:31 [2] 10.03 km (5:02 / km) +58m 4:54 / km
ahr:140 max:164 shoes: Black Hawk

Tuesday Dec 3, 2019 #

6 PM

Running 25:19 [2] 4.89 km (5:11 / km) +49m 4:56 / km
ahr:147 max:176 shoes: Orange Ride

Running 23:03 intensity: (5:00 @3) + (15:03 @4) + (3:00 @5) 5.4 km (4:16 / km) +10m 4:14 / km
ahr:141 max:158 shoes: Orange Ride

2 x 800, 8 x 400 (60s)
2.16, 2.14,
66, 64, 64, 64,
63, 65, 64, 63

Short and sharp but feeling pretty good. These sessions always feel like a shock to the system.

Running 22:54 [2] 4.87 km (4:42 / km) +46m 4:29 / km
ahr:150 max:169 shoes: Orange Ride

Monday Dec 2, 2019 #

12 PM

Running 40:25 [2] 8.37 km (4:50 / km) +58m 4:40 / km
ahr:156 max:183 shoes: Black Hawk

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