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Training Log Archive: Kris

In the 30 days ending Nov 30, 2020:

activity # timemileskm+mload
  Running44 44:39:02 385.98(6:56) 621.18(4:19) 3604641.1
  Strength and Conditioning7 5:24:2638.1
  Rehab8 2:40:3717.6
  Total56 52:44:05 385.98 621.18 3604696.8

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Monday Nov 30, 2020 #

7 AM

Running 43:31 intensity: (24:32 @1) + (18:59 @2) 9.44 km (4:37 / km) +84m 4:25 / km
ahr:112 max:126 shoes: Green More

Fell over and bruised my hip, ankle and ego.
12 PM

Running 48:10 intensity: (20:00 @1) + (26:13 @2) + (1:57 @3) 10.32 km (4:40 / km) +57m 4:33 / km
ahr:116 max:150 shoes: Black/Blue Ride

Hip a bit stiff but otherwise ok.

Sunday Nov 29, 2020 #

11 AM

Running 25:56 intensity: (12:24 @1) + (9:07 @2) + (4:25 @3) 4.2 km (6:10 / km) +12m 6:05 / km
ahr:115 max:148 shoes: Black/Blue Ride

Running 3:04 intensity: (31 @1) + (52 @2) + (1:41 @3) 0.67 km (4:35 / km)
ahr:131 max:145 shoes: Hakone

Running race 14:10 intensity: (29 @1) + (38 @2) + (43 @3) + (7:47 @4) + (4:33 @5) 5.0 km (2:50 / km) +35m 2:44 / km
ahr:167 max:178 shoes: Hakone

Scottish Athletics 5 km
Just happy to race! 5 laps of a cycle track - a bit undulating but otherwise a good venue. Everyone went out hard. I did a bit of work at the front for the first couple of laps but fell back a bit in the third and spent the 4th and 5th laps just hanging onto Jamie and Jonny Glen. I'd lose a couple of metres and then gain it back - not really in the fight but not completely out of it either. Jonny won in about 14:05, Jamie a couple of seconds back and then me.
I'm pretty satisfied with that for now - it felt like a shock to the system and I couldn't quite hurt myself like you need to in a 5km but I stuck in ok.
2:46, 2:50, 2:52, 2:52, 2:50

Running 1:03:01 intensity: (2:48 @1) + (42:41 @2) + (17:32 @3) 14.6 km (4:19 / km) +59m 4:14 / km
ahr:130 max:150 shoes: Black/Blue Ride

6 PM

Rehab 25:00 intensity: (23:46 @1) + (1:14 @2)
ahr:79 max:125

Saturday Nov 28, 2020 #

11 AM

Running 1:13:00 [2] 16.5 km (4:25 / km)
shoes: Black/Blue Ride

Tentsmuir with some beautiful sun rays breaking through the trees.

Friday Nov 27, 2020 #

11 AM

Running 44:08 intensity: (3:16 @1) + (33:53 @2) + (6:59 @3) 10.65 km (4:09 / km) +79m 4:00 / km
ahr:126 max:141 shoes: Blue Float

5 PM

Running 47:55 intensity: (22:11 @1) + (19:34 @2) + (5:05 @3) + (1:05 @4) 8.78 km (5:27 / km) +74m 5:14 / km
ahr:117 max:158 shoes: Black Fast

With 10 x 100 m strides

Thursday Nov 26, 2020 #

8 AM

Running 40:00 intensity: (5:57 @1) + (20:18 @2) + (13:45 @3) 9.8 km (4:05 / km)
ahr:128 max:141 shoes: Blue Float

Calf feeling a lot better today.
5 PM

Strength and Conditioning 25:11 intensity: (21:26 @1) + (3:32 @2) + (13 @3)
ahr:102 max:139

Wednesday Nov 25, 2020 #

5 PM

Running 1:17:23 intensity: (24:17 @1) + (53:01 @2) + (5 @3) 17.71 km (4:22 / km) +124m 4:13 / km
ahr:117 max:135 shoes: Black/Blue Ride

Right calf a bit sore today.

Tuesday Nov 24, 2020 #

6 PM

Running 40:56 intensity: (11:00 @2) + (9:19 @3) + (18:29 @4) + (2:08 @5) 8.0 km (5:07 / km) +69m 4:54 / km
ahr:134 max:179 shoes: Blue Tarta

16 x 400 (60s).
64, 65, 64, 64, 64, 64, 65, 64,
66, 65, 64, 64, 63, 62, 63, 60.
Change to the plan to join Jamie with something shorter ahead of the weekend. Felt pretty decent until the calves started to complain. Hopefully they will stop complaining if I keep doing sessions in flats.

Running 37:04 [2] 7.55 km (4:55 / km)
shoes: Grey Hawk 2

Monday Nov 23, 2020 #

12 PM

Strength and Conditioning 55:00 intensity: (44:40 @1) + (9:46 @2) + (34 @3)
ahr:93 max:138

Warm up: Inch worm to press up x 5, leg circles forward/back x 5, Squat with plate x 10, Lunge with twist x 2, Band star x 10, Band forward raise x 10, Band OH press x 10)

4 x (4 x Front squat @ 40 kg, 20 x SL hops)
3 x (10 x SLDL @ 15 kg, 10 x DB OH Press @ 15 kg)
3 x (20 x Seated calf raise @ 35 kg, 10 x crunch with 5 kg plate, 10 x Russian twist 5 kg)
5 PM

Running 52:31 intensity: (21:49 @1) + (30:42 @2) 11.77 km (4:28 / km) +83m 4:19 / km
ahr:115 max:127 shoes: Black/Blue Ride

Easier week planned. 5km race on Sunday.

Sunday Nov 22, 2020 #

8 AM

Running 1:46:35 intensity: (3:33 @1) + (23:45 @2) + (1:18:19 @3) + (58 @4) 28.15 km (3:47 / km) +262m 3:37 / km
ahr:139 max:160 shoes: Blue Float

With Jamie and James looping out towards Tealing.
5 PM

Running 36:02 intensity: (16:05 @1) + (14:27 @2) + (4:41 @3) + (49 @4) 5.58 km (6:27 / km) +24m 6:19 / km
ahr:117 max:158 shoes: Black Fast

10 x 100 m strides

Saturday Nov 21, 2020 #

11 AM

Running 38:28 intensity: (16:07 @1) + (22:20 @2) + (1 @3) 8.63 km (4:27 / km) +83m 4:15 / km
ahr:115 max:130 shoes: Black Duo

C • 38 2
8 PM

Rehab 20:16 intensity: (17:58 @1) + (2:18 @2)
ahr:61 max:84

Friday Nov 20, 2020 #

7 AM

Running 40:00 intensity: (7:04 @1) + (10:22 @2) + (22:34 @3) 11.1 km (3:36 / km)
ahr:132 max:153 shoes: Black Fast

Treadmill progression, 5 miles: 17.0, 17.5, 18.0, 18.5, 19.0
5 PM

Running 1:22:03 intensity: (11:27 @1) + (38:06 @2) + (10:43 @3) + (21:43 @4) + (4 @5) 17.8 km (4:37 / km) +76m 4:31 / km
ahr:135 max:175 shoes: White Fast

8 x 1 km
3.00, 2.54, 2.51, 2.58, 2.51, 3.02, 2.52, 3.02
Meant to be 12 but legs feeling pretty flat. Headwind on the even reps.

Thursday Nov 19, 2020 #

8 AM

Running 41:34 intensity: (7:31 @1) + (33:34 @2) + (29 @3) 9.4 km (4:25 / km) +81m 4:14 / km
ahr:119 max:136 shoes: Green More

12 PM

Strength and Conditioning 56:00 intensity: (38:48 @1) + (16:47 @2) + (25 @3)
ahr:105 max:138

Warm up: Inch worm to press up x 5, leg circles forward/back x 5, Squat with plate x 10, Lunge with twist x 2, Band star x 10, Band forward raise x 10, Band OH press x 10 DL Calf raise x 15)

3 x (6 x Deadlift @ 65 kg, 40 x SL hops)
3 x (10 x BB Reverse lunge @ 30 kg, 10 x BB BOR @ 30 kg)
3 x (20 x Seated calf raise @ 35 kg, 10 x crunch @ 5 kg, 10 x russian twist @ 5 kg)
5 PM

Running 1:11:37 intensity: (18:26 @1) + (53:11 @2) 16.42 km (4:22 / km) +137m 4:11 / km
ahr:117 max:132 shoes: Black/Blue Ride

Cold tonight

Wednesday Nov 18, 2020 #

12 PM

Running 1:18:14 intensity: (9:12 @1) + (1:09:02 @2) 18.42 km (4:15 / km) +184m 4:03 / km
ahr:122 max:133 shoes: Black/Blue Ride

Just the one run today, which was appreciated after three big days and a few more to come.
7 PM

Rehab 10:00 [1]

Tuesday Nov 17, 2020 #

7 AM

Running 40:00 intensity: (6:29 @1) + (11:33 @2) + (21:50 @3) + (8 @4) 10.9 km (3:40 / km)
ahr:133 max:155 shoes: Black Fast

5 mile treadmill progression. 16.5, 17.1, 17.7, 18.3, 19.0
Controlled. Don't want the legs to be dead later.
5 PM

Running 48:23 intensity: (1:57 @2) + (15:17 @3) + (31:09 @4) 10.97 km (4:25 / km) +59m 4:18 / km
ahr:138 max:173 shoes: Blue Tarta

2 mile (400 jog), 20 x 200 (45, 30, 15 s)(400 jog),1 mile
9.46, <32, 4.58

In flats and calves like bricks by the end - probably good for them in the long run though.

Running 37:37 [1] 7.38 km (5:06 / km)
shoes: Black/Blue Ride

Warm up and down

Monday Nov 16, 2020 #

8 AM

Running 45:28 intensity: (11:16 @1) + (33:14 @2) + (58 @3) 10.43 km (4:22 / km) +82m 4:12 / km
ahr:119 max:137 shoes: Green More

12 PM

Strength and Conditioning 55:00 intensity: (40:27 @1) + (14:05 @2) + (28 @3)
ahr:99 max:140

Warm up: Inch worm to press up x 5, leg circles forward/back x 5, Squat with plate x 10, Lunge with twist x 2, Band star x 10, Band forward raise x 10, Band OH press x 10)

3 x (8 x Front squat @ 35 kg, 40 x DL hops)
3 x (10 x SLDL @ 15 kg, 10 x DB OH Press @ 15 kg)
3 x (20 x Seated calf raise @ 35 kg, 10 x crunch with 5 kg plate, 10 x Russian twist 5 kg)
5 PM

Running 1:12:42 intensity: (8:12 @1) + (1:04:30 @2) 16.9 km (4:18 / km) +109m 4:10 / km
ahr:121 max:134 shoes: Blue Float

Sunday Nov 15, 2020 #

9 AM

Running 1:58:03 intensity: (1:04 @1) + (16:18 @2) + (1:31:40 @3) + (9:01 @4) 30.99 km (3:49 / km) +83m 3:46 / km
ahr:145 max:166 shoes: Grey Hawk 2

3 PM

Rehab 25:00 intensity: (22:48 @1) + (2:12 @2)
ahr:92 max:121

Friday Nov 13, 2020 #

8 AM

Running 32:51 intensity: (12:55 @1) + (18:33 @2) + (1:23 @3) 7.14 km (4:36 / km) +93m 4:19 / km
ahr:118 max:142 shoes: Grey Ride

5 PM

Running 1:19:39 intensity: (10:00 @1) + (19:47 @2) + (5:50 @3) + (43:43 @4) + (19 @5) 20.91 km (3:49 / km) +85m 3:44 / km
ahr:146 max:175 shoes: Black Fast

10 km tempo (3 mins), 3 x 1 mile (90 s)
31.45, 4.48, 4.44, 4.43
The 10 km was my contribution to James Cruickshank's ASICS Ekiden team - I didn't fancy a flat out virtual race, this was hard enough.

Thursday Nov 12, 2020 #

12 PM

Strength and Conditioning 50:15 intensity: (49:08 @1) + (1:07 @2)
ahr:87 max:123

Warm up: Inch worm to press up x 5, leg circles forward/back x 5, Squat with plate x 10, Lunge with twist x 2, Band star x 10, Band forward raise x 10, Band OH press x 10 DL Calf raise x 15)

3 x (6 x Deadlift @ 55 kg, 40 x DL hops)
3 x (10 x Reverse lunge @ 15 kg, 10 x BOR @ 15 kg)
3 x (20 x Seated calf raise @ 30 kg, 10 x crunch, 10 x twist crunch)
5 PM

Running 52:36 intensity: (19:34 @1) + (29:54 @2) + (3:08 @3) 11.82 km (4:27 / km) +81m 4:18 / km
ahr:118 max:143 shoes: Green More

Wednesday Nov 11, 2020 #

11 AM

Running 50:00 intensity: (20:49 @1) + (29:11 @2) 11.65 km (4:18 / km)
ahr:115 max:127 shoes: Black/Blue Ride

Treadmill
5 PM

Rehab 23:41 intensity: (18:59 @1) + (4:35 @2) + (7 @3)
ahr:98 max:137

Tuesday Nov 10, 2020 #

12 PM

Running 31:35 intensity: (17:06 @1) + (14:29 @2) 7.16 km (4:25 / km) +70m 4:12 / km
ahr:111 max:128 shoes: Blue Float

5 PM

Running 1:24:10 intensity: (21:33 @1) + (19:19 @2) + (7:03 @3) + (33:44 @4) + (2:31 @5) 20.97 km (4:01 / km) +70m 3:57 / km
ahr:137 max:178 shoes: Black Fast

5 min, 4, 3, 2, 1, 3, 2, 1 (equal float recovery).
42 mins at 3:08 average. Feeling good - although the last few reps were tough.

Monday Nov 9, 2020 #

8 AM

Running 50:16 intensity: (19:18 @1) + (30:48 @2) + (10 @3) 11.66 km (4:19 / km) +81m 4:10 / km
ahr:117 max:135 shoes: Blue Float

Calves pretty tight this morning.
12 PM

Strength and Conditioning 53:00 intensity: (45:29 @1) + (7:31 @2)
ahr:90 max:128

Warm up: Inch worm to press up x 5, leg circles forward/back x 5, Squat with plate x 10, Lunge with twist x 2, Band star x 10, Band forward raise x 10, Band OH press x 10 DL Calf raise x 15)

3 x (8 x Front squat @ 35 kg, 40 x DL hops)
3 x (10 x SLDL @ 15 kg, 10 x DB OH Press @ 15 kg)
3 x (20 x Seated calf raise @ 30 kg, 10 x crunch, 10 x twist crunch)
5 PM

Running 36:52 intensity: (23:24 @1) + (11:03 @2) + (2:22 @3) + (3 @4) 5.76 km (6:24 / km) +41m 6:11 / km
ahr:108 max:155 shoes: Black Fast

8 X 100 m strides. Easier week coming.

Sunday Nov 8, 2020 #

9 AM

Running 1:46:49 intensity: (1:53 @1) + (10:15 @2) + (1:08:02 @3) + (26:39 @4) 27.41 km (3:54 / km) +308m 3:41 / km
ahr:147 max:174 shoes: Grey Hawk 2

With Jamie and James - pretty hilly today.

Saturday Nov 7, 2020 #

11 AM

Running 37:02 intensity: (16:35 @1) + (19:31 @2) + (56 @3) 8.19 km (4:31 / km) +124m 4:12 / km
ahr:115 max:140 shoes: Black/Blue Ride

Rehab 31:40 [1]
ahr:71 max:109

Friday Nov 6, 2020 #

12 PM

Running 33:18 intensity: (26:03 @1) + (7:15 @2) 6.88 km (4:51 / km) +42m 4:42 / km
ahr:109 max:124 shoes: Grey Hawk 2

5 PM

Running 12:42 [1] 2.64 km (4:49 / km) +1m 4:48 / km
ahr:104 max:114 shoes: Grey Hawk 2

Running 8:28 intensity: (7:30 @1) + (56 @2) + (2 @3) 0.6 km (14:08 / km)
ahr:95 max:135 shoes: Blue Tarta

Running 38:41 intensity: (1:17 @1) + (4:35 @2) + (6:06 @3) + (24:08 @4) + (2:35 @5) 10.72 km (3:37 / km)
ahr:158 max:178 shoes: Blue Tarta

10 x 1 km (60s). Aiming for 3:00, 2:55, 2:50 etc.
2:59, 54, 48, 58, 54, 49, 57, 52, 48, 57

Pulled out the flats and felt snappy.
C • etc 1

Running 15:05 intensity: (2:49 @1) + (12:16 @2) 3.08 km (4:54 / km) +16m 4:46 / km
ahr:119 max:127 shoes: Grey Hawk 2

Thursday Nov 5, 2020 #

12 PM

Running 49:04 intensity: (5:08 @1) + (39:47 @2) + (4:09 @3) 11.66 km (4:12 / km) +83m 4:04 / km
ahr:124 max:144 shoes: Blue Float

5 PM

Running 43:49 intensity: (39:02 @1) + (4:46 @2) + (1 @3) 9.15 km (4:47 / km) +84m 4:35 / km
ahr:106 max:120 shoes: Green More

Jogging - dodging the fireworks

Rehab 10:00 intensity: (6:04 @1) + (3:56 @2)
ahr:111 max:125

Wednesday Nov 4, 2020 #

12 PM

Running 51:17 intensity: (8:26 @1) + (41:41 @2) + (1:10 @3) 12.0 km (4:16 / km) +82m 4:08 / km
ahr:122 max:140 shoes: Blue Float

5 PM

Running 1:10:54 intensity: (3:03 @1) + (1:06:21 @2) + (1:30 @3) 16.43 km (4:19 / km) +78m 4:13 / km
ahr:123 max:137 shoes: Black/Blue Ride

Rehab 15:00 intensity: (14:09 @1) + (51 @2)
ahr:96 max:119

Tuesday Nov 3, 2020 #

7 AM

Running 37:03 intensity: (19:32 @1) + (16:13 @2) + (1:18 @3) 8.03 km (4:37 / km) +33m 4:31 / km
ahr:114 max:144 shoes: Green More

6 PM

Running 1:25:57 intensity: (16:37 @1) + (28:30 @2) + (8:29 @3) + (31:31 @4) + (50 @5) 19.56 km (4:24 / km) +71m 4:19 / km
ahr:138 max:176 shoes: Black Fast

2 1/2 sets of (1600, 1200, 800, 400). 60 s between reps, 2 mins between sets.

4.47, 3.31, 2.17, 64, 4.45, 3.28, 2.18, 64, 4.44, 3.33

Monday Nov 2, 2020 #

7 AM

Strength and Conditioning 30:00 [1]

12 PM

Running 49:37 intensity: (3:53 @1) + (36:07 @2) + (9:37 @3) 11.68 km (4:15 / km) +78m 4:07 / km
ahr:128 max:145 shoes: Black/Blue Ride

5 PM

Running 49:01 intensity: (26:04 @1) + (22:57 @2) 10.65 km (4:36 / km) +58m 4:29 / km
ahr:112 max:127 shoes: Grey Hawk 2

Sunday Nov 1, 2020 #

9 AM

Running 1:44:41 intensity: (31 @1) + (7:12 @2) + (1:21:19 @3) + (15:39 @4) 27.36 km (3:50 / km) +169m 3:43 / km
ahr:147 max:162 shoes: Blue Float

Long run with Jamie - right calf a bit tight again, eased off after stretching hamstring/glutes in the evening.

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