Training Log Archive: KrisIn the 30 days ending Jun 30, 2018:
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Saturday Jun 30, 2018 #
Running 1:29:43 21.21 km (4:14 / km) +136m 4:06 / km
ahr:127 max:140
Friday Jun 29, 2018 #
Running 40:00 [2] 8.81 km (4:32 / km) +91m 4:19 / km
Running 27:38 6.8 km (4:04 / km) +33m 3:58 / km
ahr:124 max:165
Running 25:45 7.27 km (3:32 / km) +280m 2:58 / km
ahr:166 max:174
Nice little race with lots of short climbs. Ran hard but not flat out, legs still a bit tired - calves in particular.
Running 13:57 2.78 km (5:01 / km) +25m 4:48 / km
ahr:111 max:130
Thursday Jun 28, 2018 #
Running 1:17:31 18.08 km (4:17 / km) +71m 4:12 / km
ahr:74 max:138
Wednesday Jun 27, 2018 #
Strength and Conditioning 12:00 [1]
Running 24:21 5.02 km (4:51 / km) +35m 4:41 / km
ahr:110 max:122
I've decided against running the British Champs 5000m this weekend. My main goal is WOC and I think the negatives of racing this weekend outweigh the positives in relation to this goal. Given that I'm away next week for work, I've been away a lot recently and I've achieved my main goal for the track season already, the prospect of travelling another 14-15 hours for another race isn't all that enticing. I'd rather get my head down and keep focused on the main goal. It would have been a very cool race to do, and it is still on the bucket list, but I think this is the right call.
Running 1:29:01 19.69 km (4:31 / km) +110m 4:24 / km
ahr:81 max:130
Tuesday Jun 26, 2018 #
Running 32:45 [1] 6.98 km (4:41 / km) +77m 4:27 / km
Running 27:21 5.05 km (5:25 / km) +23m 5:18 / km
ahr:108 max:128
Running 19:32 4.33 km (4:31 / km)
ahr:134 max:165
Running 9:49 2.0 km (4:55 / km) +4m 4:52 / km
ahr:113 max:123
Monday Jun 25, 2018 #
Running 33:55 [1] 6.99 km (4:51 / km) +91m 4:33 / km
Running 49:34 10.01 km (4:57 / km) +26m 4:53 / km
ahr:107 max:121
Sunday Jun 24, 2018 #
Running 2:16:03 30.18 km (4:31 / km) +301m 4:18 / km
ahr:128 max:152
Saturday Jun 23, 2018 #
Running 38:16 6.94 km (5:31 / km) +3m 5:30 / km
ahr:115 max:151
Running race 13:45 5.0 km (2:45 / km)
ahr:178 max:191
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
Running 18:22 4.03 km (4:34 / km) +11m 4:30 / km
ahr:131 max:147
Friday Jun 22, 2018 #
Running 33:56 [2] 7.05 km (4:49 / km) +51m 4:39 / km
Thursday Jun 21, 2018 #
Running 45:19 9.81 km (4:37 / km) +91m 4:25 / km
ahr:112 max:132
Running 49:03 10.39 km (4:43 / km) +72m 4:34 / km
ahr:111 max:125
Wednesday Jun 20, 2018 #
Running 32:13 [2] 7.02 km (4:35 / km) +81m 4:20 / km
Running 29:12 5.14 km (5:41 / km) +22m 5:34 / km
ahr:113 max:146
Running 20:06 5.18 km (3:53 / km)
ahr:154 max:180
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 3.98 km (5:03 / km) +25m 4:54 / km
ahr:122 max:134
Monday Jun 18, 2018 #
Note
(rest day)
Sunday Jun 17, 2018 #
Note
(rest day)
Saturday Jun 16, 2018 #
Running 24:18 [1] 4.4 km (5:31 / km)
Running 29:55 [2] 5.0 km (5:59 / km)
Orienteering 1:04:00 [4] 12.4 km (5:10 / km)
Relaxed team atmosphere this year but still a bit nervous about the terrain as it looked very difficult.
The start was as manic as always and despite running pretty hard I struggled to keep my place in the train on the way to number one. I missed my control by about 10 m but I was in control and didn't lose too much time working out what I had done. I started to move up the train over the next few controls and by the first open area I could see the front of the train.
The next control (eight) looked very hard but I found it well and had slotted in behind Ralph. After we split, I continued to work my way up the train as best I could, getting more confident the closer we got to the end. I had a good balance between following the group and then focusing on my own navigation and I found all of my forkings fine.
On the way to the spectator there were four of us in a little group, myself, Ralph, OK Orion and IFK Goteborg. Once I realised it was mainly path running to the finish I tried to push on. It was very cool to be legging it toward the last control in the lead and to see Ralph running parallel in the forest next to me.
Gave it my best sprint finish and beat Ralph into the finish but then he handed over his map first.
Running 31:00 [2] 5.0 km (6:12 / km)
Friday Jun 15, 2018 #
Orienteering 1:29:30 [2] 13.16 km (6:48 / km)
Running 31:35 7.2 km (4:23 / km)
Thursday Jun 14, 2018 #
Running 55:17 12.12 km (4:34 / km) +92m 4:24 / km
ahr:121 max:137
Running 15:00 [2] 2.8 km (5:21 / km)
Orienteering 45:00 [2] 6.4 km (7:02 / km)
Running 15:00 [2] 2.8 km (5:21 / km)
Wednesday Jun 13, 2018 #
Strength and Conditioning 25:00 [1]
Running 50:04 [2] 10.81 km (4:38 / km) +29m 4:34 / km
Tuesday Jun 12, 2018 #
Running 30:57 6.2 km (4:59 / km) +68m 4:44 / km
ahr:107 max:119
Running 28:57 4.79 km (6:02 / km) +23m 5:54 / km
ahr:109 max:130
Running 47:09 9.41 km (5:01 / km)
ahr:133 max:173
28, 29, 28, 28
28, 28, 27, 28
28, 28, 28, 28
28, 28, 28, 28
Running 20:44 4.09 km (5:04 / km) +14m 4:59 / km
ahr:114 max:127
Monday Jun 11, 2018 #
Running 41:22 8.78 km (4:43 / km) +96m 4:28 / km
ahr:111 max:133
Running 1:04:03 13.19 km (4:51 / km) +73m 4:43 / km
ahr:111 max:126
Sunday Jun 10, 2018 #
Running 1:53:38 30.5 km (3:44 / km) +76m 3:41 / km
ahr:143 max:158
Saturday Jun 9, 2018 #
Running 40:23 9.04 km (4:28 / km) +99m 4:14 / km
ahr:117 max:137
Running 1:04:33 16.4 km (3:56 / km) +41m 3:53 / km
ahr:132 max:177
~12.50 of hard running. Watch thinks 4.3km but I think that's a bit optimistic. Track is a touch long but I don't think 30m..
Friday Jun 8, 2018 #
Running 48:28 10.81 km (4:29 / km) +129m 4:14 / km
ahr:118 max:134
Thursday Jun 7, 2018 #
Running 1:22:56 18.04 km (4:36 / km) +73m 4:30 / km
ahr:120 max:134
Running 37:34 7.8 km (4:49 / km) +53m 4:39 / km
ahr:113 max:135
Wednesday Jun 6, 2018 #
Strength and Conditioning 20:00 [1]
Running 1:31:27 19.96 km (4:35 / km) +158m 4:24 / km
ahr:117 max:131
Tuesday Jun 5, 2018 #
Running 33:40 7.0 km (4:48 / km) +79m 4:33 / km
ahr:111 max:127
Running 32:01 5.32 km (6:01 / km) +22m 5:54 / km
ahr:108 max:133
Running 27:47 5.74 km (4:51 / km)
ahr:145 max:180
4 x {1km (45s), 200 (3 mins)}
2.50, 28
2.48, 28
2.46, 28
2.46, 28
Looking to get used to some faster speeds so lots of recovery after the 200. Felt aerobically recovered after each set but my legs were definitely knackered by the end. Ran the second half in spikes; I forgot how good they feel to run in.
Running 26:10 5.28 km (4:58 / km) +27m 4:50 / km
ahr:120 max:131
Monday Jun 4, 2018 #
Note
I still feel quite inexperienced with racing on the track, which is part of the reason I enjoy doing it. Reflecting on the 5000m on Saturday, I'm a bit unhappy with how I approached it. I was scared of sitting in because I thought I'd get smoked in the finish and I would run a slow time. Coming from a background where I run relatively few track races, that subconsciously feels like a waste of time. I could deal with losing or running a slow time but not both. In the end, I stuck within my comfort zone but didn't really learn or achieve anything. Looking forward to running some more races where I can put myself out of my comfort zone.
Running 1:11:39 16.15 km (4:26 / km) +76m 4:20 / km
ahr:115 max:131
Sunday Jun 3, 2018 #
Running 1:52:24 29.5 km (3:49 / km) +158m 3:43 / km
ahr:136 max:150
Saturday Jun 2, 2018 #
Running 36:24 7.1 km (5:08 / km) +73m 4:53 / km
ahr:108 max:126
Running 30:28 [2] 5.38 km (5:40 / km)
Running 14:21 [5] 5.0 km (2:52 / km)
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, 2018 #
Running 44:07 9.85 km (4:29 / km) +89m 4:17 / km
ahr:118 max:133
Running 27:43 6.2 km (4:28 / km) +68m 4:14 / km
ahr:118 max:134