Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Kris

In the 30 days ending Nov 30, 2018:

activity # timemileskm+mload
  Running46 42:39:56 351.92(7:16) 566.36(4:31) 3298584.8
  Strength and Conditioning4 1:50:0011.0
  Total47 44:29:56 351.92 566.36 3298595.8

«»
2:21
0:00
» now
ThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFr

Friday Nov 30, 2018 #

6 AM

Running 1:21:53 intensity: (6:52 @1) + (1:12:56 @2) + (2:05 @3) 18.07 km (4:32 / km) +53m 4:28 / km
ahr:124 max:139

Taking it easy. A little bit of tightness in the hip, but I hadn't realised that I was getting up towards 100 miles - maybe a bit keen. Happy with how easy it has come this week though.
1 PM

Strength and Conditioning 10:00 [1]

Thursday Nov 29, 2018 #

7 AM

Running 40:04 intensity: (4:00 @1) + (36:04 @2) 8.85 km (4:32 / km) +83m 4:20 / km
ahr:121 max:134

More rain.
5 PM

Running 1:14:28 intensity: (4:10 @1) + (38:57 @2) + (26:35 @3) + (4:46 @4) 18.03 km (4:08 / km) +69m 4:03 / km
ahr:132 max:164

Felt good and was rolling well through the first bit slower a bit when it got windy at the coast. Finished with 7 x 5 lamp post strides.

Wednesday Nov 28, 2018 #

6 AM

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

Strength and Conditioning 35:00 [1]

Bar warm up
{Back squat x 8 @ 60, TRX hanging row x 10} x 3
{Split squat x 8 L+R @ 40, DB shoulder press x 10 @ 7.5} x 3
{Dead bug x 12, Leg raise x 10 L+R} x 2
4 PM

Running 1:35:53 intensity: (3:34 @1) + (1:21:43 @2) + (10:36 @3) 22.26 km (4:18 / km) +137m 4:11 / km
ahr:127 max:140

Drowned rat

Tuesday Nov 27, 2018 #

7 AM

Running 32:47 intensity: (11:30 @1) + (21:17 @2) 6.97 km (4:42 / km) +72m 4:28 / km
ahr:116 max:127

6 PM

Running 1:10:00 intensity: (20:41 @1) + (17:06 @2) + (11:50 @3) + (20:23 @4) 17.5 km (4:00 / km)
ahr:138 max:169

Wimped out of a horribly windy, rainy session and hopped on the treadmill for 5 x 5 min (2 min). Started at 19.0 km/h and then picked it up to 19.5 halfway through the first one. Then did the next two at 19.5 and the final two at 20.0. All recoveries were at 13.0 and the whole session was at 1.5%. All pretty comfortable, my main worry throughout was falling off, but sweating buckets at the end.

Monday Nov 26, 2018 #

7 AM

Running 40:32 intensity: (18:28 @1) + (22:04 @2) 8.79 km (4:37 / km) +84m 4:24 / km
ahr:114 max:130

Slept really well last night and feeling good this morning apart from a bit of soreness.
5 PM

Running 46:16 intensity: (18:24 @1) + (27:52 @2) 9.56 km (4:50 / km) +56m 4:42 / km
ahr:115 max:125

Sunday Nov 25, 2018 #

9 AM

Running 1:56:27 intensity: (14:50 @1) + (43:49 @2) + (57:42 @3) + (6 @4) 22.99 km (5:04 / km) +508m 4:34 / km
ahr:131 max:155

Out to Hathersage to meet Anwen after her race. Complicated by having to carry a three piece suit which did not find its way into the car. A bit slippery in parts, but I wanted to run in road shoes so my feet got a bit of a break.

Saturday Nov 24, 2018 #

8 AM

Running 24:18 intensity: (2:38 @1) + (20:36 @2) + (1:04 @3) 5.4 km (4:30 / km)
ahr:123 max:138

1 PM

Running 31:16 [2] 5.8 km (5:23 / km)

2 PM

Running 28:31 intensity: (16 @1) + (2 @2) + (5 @3) + (4:03 @4) + (24:05 @5) 9.43 km (3:01 / km) +63m 2:56 / km
ahr:179 max:184

Liverpool Cross Challenge/Euro trials - 10th (6th senior)

Goal was top 10 to try to bag a spot on the GB team for Stirling XC in January.

Started well, felt comfortable and was right into the lead pack, unlike previous years where I've been way back at the start. During the first lap I even felt so comfortable that I lead for part of the way. In the second lap, a group of 5 started to get away and I settled into a group which included 6th, 7th and 8th (myself, Cairess and Surafel - both u23's but without numbers on their backs to tell me that). I still felt pretty decent at this point but going into the third lap I started to slip backwards, we were joined by another 2 u23's and then I properly started to slip off the back. The last half lap was a big struggle as those 4 pushed on and I started to pop, but I hung on to get the top 10.

I think this race rewards you for going out hard. The last lap is very busy, lapping the tail end of the field, which can make it difficult to keep track of gaps and saps rhythm.

Strava thinks laps of: 8.33, 8.37 and 8.50 (minutes the start and finish straights)
C • Well done Chris! 3

Running 30:31 intensity: (15:09 @1) + (15:04 @2) + (18 @3) 5.74 km (5:19 / km) +46m 5:06 / km
ahr:116 max:135

Missing a warm up but I'll add that another time

Friday Nov 23, 2018 #

12 PM

Running 42:50 intensity: (4:44 @1) + (30:23 @2) + (4:18 @3) + (3:25 @4) 9.58 km (4:28 / km) +57m 4:21 / km
ahr:127 max:166

Including 5 x 30s (30s). Feeling nice and relaxed until it decided to tip it down.
C • Tipping it down 1

Thursday Nov 22, 2018 #

7 AM

Running 39:43 intensity: (12:47 @1) + (25:26 @2) + (1:30 @3) 8.84 km (4:30 / km) +82m 4:18 / km
ahr:116 max:140

All the taper.
5 PM

Running 45:59 intensity: (14:25 @1) + (31:34 @2) 9.57 km (4:48 / km) +56m 4:40 / km
ahr:116 max:133

Wednesday Nov 21, 2018 #

Note
(rest day)

Tuesday Nov 20, 2018 #

5 PM

Running 31:52 intensity: (23:35 @1) + (4:50 @2) + (3:27 @3) 5.84 km (5:28 / km) +38m 5:17 / km
ahr:109 max:150

Running 26:28 intensity: (3:35 @1) + (4:57 @2) + (5:29 @3) + (12:27 @4) 5.46 km (4:51 / km)
ahr:145 max:173

10 x ~480 (80s).
86, 83, 81, 81, 81, 82, 80, 81, 81, 81

Blowing a gale and running the opposite way around the loop so the times don't mean very much. Felt ok, if a bit tired - not surprising after a bad nights sleep. Legs still moving ok though.

Running 19:10 intensity: (24 @1) + (18:46 @2) 3.83 km (5:00 / km) +35m 4:47 / km
ahr:124 max:131

Monday Nov 19, 2018 #

7 AM

Running 33:15 intensity: (17:53 @1) + (15:22 @2) 7.17 km (4:38 / km) +74m 4:25 / km
ahr:113 max:129

Liverpool on Saturday so I'm having a big taper this week. Training has been pretty solid and I felt good on Saturday, so I'm hoping this carries across to a real XC.
10 PM

Note

Took advantage of not training in the evening to go to the cinema with Anwen. We got home just after 9 and at half 9 the doping control people arrived (they had come at 9 but we were still out). Took until 11 pm and then I was up all night as I'd drunk too much water when they arrived..

Sunday Nov 18, 2018 #

8 AM

Running 1:55:41 intensity: (28:56 @1) + (1:14:27 @2) + (12:18 @3) 26.8 km (4:19 / km) +319m 4:04 / km
ahr:121 max:144

Nice run with Hawks out from Camperdown. Taken on some new roads..

Saturday Nov 17, 2018 #

8 AM

Running 28:14 intensity: (12:09 @1) + (16:05 @2) 6.22 km (4:32 / km) +61m 4:19 / km
ahr:115 max:129

1 PM

Running 35:51 intensity: (14:55 @1) + (15:47 @2) + (5:09 @3) 6.13 km (5:51 / km) +117m 5:20 / km
ahr:118 max:154

Running race 29:23 intensity: (16 @1) + (2 @2) + (4 @3) + (12:08 @4) + (16:53 @5) 9.36 km (3:08 / km) +190m 2:51 / km
ahr:174 max:179

Braids XC -1st.
Went hard from the beginning and felt good. Slowed a bit on the second hill but got going again once I was over the top.

Laps of 14:29 and 14.54.
C • CR? 5

Running 24:39 intensity: (14:20 @1) + (10:19 @2) 4.75 km (5:11 / km) +76m 4:48 / km
ahr:112 max:132

Friday Nov 16, 2018 #

7 AM

Running 39:45 intensity: (7:52 @1) + (29:26 @2) + (2:27 @3) 8.79 km (4:31 / km) +82m 4:19 / km
ahr:120 max:145

Thursday Nov 15, 2018 #

6 AM

Running 1:20:12 intensity: (6:09 @1) + (1:07:23 @2) + (6:40 @3) 18.06 km (4:27 / km) +52m 4:23 / km
ahr:125 max:143

There are few things in life which are more annoying than running with something in your bag which rattles. 80 minutes of 'click', 'clack', 'click', 'clack'.
5 PM

Running 37:58 intensity: (13:33 @1) + (20:00 @2) + (3:17 @3) + (1:08 @4) 7.97 km (4:46 / km) +41m 4:39 / km
ahr:119 max:165

Wednesday Nov 14, 2018 #

6 AM

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

Strength and Conditioning 30:00 [1]

Bar warm up
{Back squat @ 70 x 5, TRX hanging row x 10} x 3
{SL squat L+R @ 40 x 5, Shoulder press @ 15 x 10} x 3
5 PM

Running 1:29:10 intensity: (1:56 @1) + (51:50 @2) + (35:24 @3) 20.18 km (4:25 / km) +64m 4:21 / km
ahr:132 max:152

You know you've run a route too much when you can run it in the dark without slowing down when your torch battery runs out.

Tuesday Nov 13, 2018 #

12 PM

Running 37:55 intensity: (7:39 @1) + (20:45 @2) + (9:31 @3) 8.38 km (4:32 / km) +57m 4:23 / km
ahr:125 max:148

Having my cake (lie in) and eating it (double running) by running at lunch. Unfortunately, there was no actual cake.
5 PM

Running 33:26 intensity: (24:05 @1) + (9:21 @2) 6.5 km (5:09 / km) +39m 5:00 / km
ahr:110 max:131

Running 26:50 intensity: (48 @1) + (4:08 @2) + (3:12 @3) + (9:50 @4) + (8:52 @5) 6.36 km (4:13 / km) +2m 4:13 / km
ahr:160 max:181

~1400, ~500, ~1200, ~500, ~1000, ~500, ~700, ~500 (75-85s)
3.50, 78, 3.13, 79, 2.40, 78, 1.49, 77

Feeling good tonight and moving really well.

Running 18:59 intensity: (9 @1) + (16:22 @2) + (2:28 @3) 3.81 km (4:59 / km) +34m 4:46 / km
ahr:129 max:142

Monday Nov 12, 2018 #

7 AM

Running 31:53 intensity: (5:44 @1) + (24:57 @2) + (1:12 @3) 6.95 km (4:35 / km) +72m 4:22 / km
ahr:121 max:140

Feeling fine, had jobs to do in the evening so didn't get out again. Will aim for about 10 hours this week including a session on Tuesday, some strides on Thursday and Braids race on Saturday. Hopefully, I should feel ok on the faster stuff after a few easier few days.

Sunday Nov 11, 2018 #

Note
(rest day)

Long sleep and felt better this morning, but clearly fighting something the last few days so took the day off to recover. I've had a good few weeks and there isn't any sense in pushing it and getting ill now.

Saturday Nov 10, 2018 #

11 AM

Running 18:00 intensity: (5:31 @1) + (12:18 @2) + (11 @3) 4.18 km (4:18 / km)
ahr:109 max:136

Running 21:00 intensity: (17 @1) + (4 @2) + (10 @3) + (9:45 @4) + (10:44 @5) 6.6 km (3:11 / km)
ahr:172 max:181

Mona fartlek (almost!) on the grass in spikes. Felt a bit rubbish throughout, not helped by adding in an extra 30s effort.

2 x 90s, 4 x 60s, 5 x 30s, 4 x 15s - equal float recovery.

Running 19:37 intensity: (25 @1) + (16:14 @2) + (2:58 @3) 4.1 km (4:47 / km)
ahr:130 max:139

7 PM

Running 53:33 intensity: (6:42 @1) + (46:19 @2) + (32 @3) 12.1 km (4:26 / km)
ahr:124 max:137

I had a headache all afternoon but got out for another run after the rugby, felt ok during the run but not very well afterwards.

Friday Nov 9, 2018 #

7 AM

Running 40:35 intensity: (13:23 @1) + (26:46 @2) + (26 @3) 8.8 km (4:37 / km)
ahr:117 max:136

Feeling OK but a bit tired during the day so left it at that.

Thursday Nov 8, 2018 #

7 AM

Running 33:00 intensity: (23:06 @1) + (9:54 @2) 6.96 km (4:44 / km)
ahr:111 max:129

5 PM

Running 1:17:32 intensity: (6:12 @1) + (1:08:19 @2) + (2:05 @3) + (56 @4) 17.33 km (4:28 / km)
ahr:124 max:161

Feeling much better tonight. Nice easy run in the dark and rain. Finished with 5 x ~100m strides and moving well..

Wednesday Nov 7, 2018 #

6 AM

Running 11:00 [1] 2.7 km (4:04 / km) +20m 3:56 / km

Strength and Conditioning 35:00 [1]

5 PM

Running 49:34 intensity: (20:20 @1) + (29:14 @2) 10.43 km (4:45 / km)
ahr:114 max:124

Feeling knackered so left it at this - time to make sure that I'm fresh for sessions.

Tuesday Nov 6, 2018 #

7 AM

Running 29:27 intensity: (23:46 @1) + (5:41 @2) 6.2 km (4:45 / km)
ahr:108 max:122

6 PM

Running 38:37 intensity: (5:41 @1) + (5:49 @2) + (9:39 @3) + (13:43 @4) + (3:45 @5) 7.03 km (5:30 / km)
ahr:147 max:187

2 x big lap ~680m (2 mins), 2 x 4 x medium lap ~480 (1 min/3 mins), 2 x big lap (2 mins).
1.59, 1.55,
79, 79, 80, 80
79, 79, 79, 78
1.54,1.53

Legs feeling cooked after the 500's but felt good again going into the longer reps.

Running 26:01 intensity: (16:52 @1) + (7:09 @2) + (2:00 @3) 5.0 km (5:12 / km)
ahr:114 max:142

7 PM

Running 32:18 intensity: (4:53 @1) + (25:38 @2) + (1:34 @3) + (13 @4) 6.24 km (5:10 / km)
ahr:120 max:168

Monday Nov 5, 2018 #

7 AM

Running 40:35 intensity: (23:12 @1) + (17:23 @2) 8.81 km (4:36 / km)
ahr:111 max:133

5 PM

Running 47:52 intensity: (31:13 @1) + (16:17 @2) + (22 @3) 9.19 km (5:12 / km)
ahr:111 max:138

Easy and including 4 x ~8s hill sprints and 4 x 8s flat sprints.
I saw a Badger which seemed very large.

Sunday Nov 4, 2018 #

7 AM

Running 2:03:35 intensity: (4:44 @1) + (56:08 @2) + (1:02:43 @3) 30.01 km (4:07 / km)
ahr:134 max:153

Very looping long run. Started feeling tired but got rolling quite well by the last hour.

Very pleased with the consistency of my last few weeks..

Saturday Nov 3, 2018 #

8 AM

Running 30:23 intensity: (15:35 @1) + (14:09 @2) + (39 @3) 6.08 km (5:00 / km) +44m 4:50 / km
ahr:113 max:150

Running 14:54 intensity: (13 @1) + (7 @2) + (7 @3) + (4:54 @4) + (9:33 @5) 5.0 km (2:59 / km)
ahr:174 max:181

It is not known whether I ran Harrogate parkrun.
C • Bring it along next time... 2

Running 1:20:00 intensity: (10:19 @1) + (49:04 @2) + (20:37 @3) 16.05 km (4:59 / km) +220m 4:40 / km
ahr:127 max:147

Nice run with Ralph (for a bit), Jack and Peter.

Friday Nov 2, 2018 #

12 PM

Running 1:06:48 intensity: (2:10 @1) + (41:19 @2) + (23:19 @3) 16.17 km (4:08 / km) +104m 4:00 / km
ahr:131 max:146

Thursday Nov 1, 2018 #

7 AM

Running 39:03 intensity: (1:10 @1) + (36:51 @2) + (1:02 @3) 8.77 km (4:27 / km) +90m 4:14 / km
ahr:123 max:142

Inside running were talking about singles vs doubles today and generally echoed my feelings - singles are generally better for endurance but beyond a certain point they start to become a bit unwieldy in terms of recovery. Doubles are generally easier and spread the load a bit more evenly through the week - useful when the overall load is high.
6 PM

Running 1:02:23 intensity: (7:51 @1) + (50:41 @2) + (3:51 @3) 14.48 km (4:18 / km) +83m 4:11 / km
ahr:122 max:148

« Earlier | Later »