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Training Log Archive: Kris

In the 1 days ending Jun 5:

activity # timemileskm+mload
  Running2 1:31:12 14.35(6:21) 23.1(3:57) 1238.2
  Total2 1:31:12 14.35(6:21) 23.1(3:57) 1238.2

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Sa

Saturday Jun 5 #

10 AM

Running 30:11 intensity: (1:14 @1) + (18:35 @2) + (10:22 @3) 7.15 km (4:13 / km) +12m 4:11 / km
ahr:132 max:148 shoes: Black Speed

8 PM

Running 24:43 intensity: (13:32 @1) + (9:55 @2) + (1:16 @3) 4.36 km (5:40 / km)
ahr:114 max:143 shoes: Black Speed

Running race 28:23 intensity: (11 @1) + (11 @2) + (4 @3) + (4:20 @4) + (23:37 @5) 10.0 km (2:50 / km)
ahr:176 max:187

European Cup and British Champs/Trials 10,000 m

I had quite a few nerves this last week. Knowing that this would be the best chance to run the CWG standard, believing I could, but having some doubts too. I had a plan: Make it to halfway in ~14:10 as relaxed as possible. This was what I kept telling myself to focus on. Don't worry about 10 km, focus on that first 5 km. Don't think too far ahead.

After 5 km, I told myself to get to 6 km, then 7 km, then 8 km. I roughly knew what the splits should be here and I was on 28:30 pace. No room for error. I got to five laps to go having to run 5:40 for the last 2 km. Here I started telling myself 'I can do this'. I just had to take it lap by lap, stay on pace and the last lap would take care of itself (although I didn't expect to finish with a 61 s last lap - do I have a kick now?). Huge relief when I crossed the line.

Splits:
70.3, 68.2, 66.3, 67.6, 67.8, 67.7, 67.3, 67.8, 69.1, 69.0, 68.6, 69.6, 69.1,
67.5, 68.7, 69.0, 68.5, 69.0, 69.6, 69.4, 67.7, 68.2, 68.9, 67.4, 61.0.
2:51.6, 2:48.6, 2:48.8, 2:52.1, 2:53.2, 2:50.3, 2:51.8, 2:53.8, 2:49.8, 2:43.4

Running 7:55 intensity: (3:39 @1) + (4:16 @2) 1.59 km (4:59 / km)
ahr:116 max:127 shoes: Black Speed

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