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Training Log Archive: Kris

In the 30 days ending Apr 30, 2021:

activity # timemileskm+mload
  Running46 45:31:04 400.12(6:50) 643.93(4:14) 4322692.5
  Strength and Conditioning6 3:45:1525.2
  Rehab4 1:14:308.6
  Total53 50:30:49 400.12 643.93 4322726.3

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Friday Apr 30, 2021 #

10 AM

Running 41:04 intensity: (1:52 @2) + (7:11 @3) + (31:01 @4) + (1:00 @5) 10.92 km (3:46 / km) +74m 3:38 / km
ahr:140 max:177 shoes: Black Pro

24 x 400 (45, 30, 15 s)
67.2 average.
I didn't like the look of this one on paper but I found a good rhythm and it felt like a pretty sustainable effort. Happy with that.
C • 45s recovery never felt so ... 3

Running 36:48 [2] 6.68 km (5:31 / km)
shoes: Blue Symm

5 PM

Running 35:20 intensity: (11:00 @1) + (20:28 @2) + (3:52 @3) 7.41 km (4:46 / km) +60m 4:35 / km
ahr:119 max:151 shoes: Black Float

With 6 x 100 m strides

Thursday Apr 29, 2021 #

11 AM

Running 50:30 intensity: (13:44 @1) + (36:46 @2) 11.86 km (4:16 / km) +86m 4:07 / km
ahr:118 max:130 shoes: Blue Float 3

9 PM

Rehab 24:00 [1]
ahr:97 max:122

Wednesday Apr 28, 2021 #

7 AM

Running 1:11:14 intensity: (3:54 @1) + (1:01:53 @2) + (5:27 @3) 16.97 km (4:12 / km) +190m 3:59 / km
ahr:125 max:145 shoes: Black Symm

5 PM

Running 52:17 intensity: (12:08 @1) + (40:06 @2) + (3 @3) 12.15 km (4:18 / km) +25m 4:16 / km
ahr:118 max:135 shoes: Blue Float 2

Tentsmuir - thankfully the hail only lasted for five minutes.

Strength and Conditioning 24:00 intensity: (23:42 @1) + (18 @2)
ahr:84 max:119

Tuesday Apr 27, 2021 #

9 AM

Running 19:34 intensity: (5:36 @1) + (8:54 @2) + (5:04 @3) 3.72 km (5:16 / km) +43m 4:59 / km
ahr:122 max:143 shoes: Black Speed

Running 32:17 intensity: (2 @1) + (26 @2) + (5:10 @3) + (26:24 @4) + (15 @5) 9.6 km (3:22 / km)
ahr:162 max:176 shoes: Yellow Tarta

Horrible weather, wet and windy, and I modified the session because I wasn't going to be able to run what was planned.
6 x 1 km (200 jog), 6 x 200 (200 jog).
The planned session was 8 x 1 km (60 s) with reps 5-7 faster (<2:50) and the others controlled (2:55-3:00). I swapped in the 200's to keep an element of that faster pace and did a jog recovery so that I didn't get cold between reps.
3:05, 3:03, 3:03, 3:03, 2:59, 2:56,
31, 31, 32, 31, 30, 31.

Running 13:33 intensity: (4:16 @1) + (8:58 @2) + (19 @3) 2.87 km (4:43 / km) +32m 4:28 / km
ahr:119 max:137 shoes: Black Speed

6 PM

Running 40:31 intensity: (1:03 @1) + (5:50 @2) + (22:26 @3) + (11:12 @4) 11.68 km (3:28 / km) +83m 3:21 / km
ahr:146 max:165 shoes: White Fast

Build run - I didn't want to get out at first but I was fine once out (as is often the case in these runs). Weather much better than earlier, which is a little frustrating.

Monday Apr 26, 2021 #

12 PM

Running 48:06 intensity: (3:00 @1) + (43:45 @2) + (1:21 @3) 11.68 km (4:07 / km) +81m 3:59 / km
ahr:125 max:138 shoes: Blue Float 3

Feeling pretty good this morning and running a bit faster than normal.
5 PM

Running 44:43 intensity: (13:01 @1) + (26:41 @2) + (5:01 @3) 10.14 km (4:25 / km) +100m 4:12 / km
ahr:121 max:143 shoes: Blue Symm

Sunday Apr 25, 2021 #

8 AM

Running 2:01:28 intensity: (5:56 @1) + (1:07:14 @2) + (48:18 @3) 30.25 km (4:01 / km) +282m 3:50 / km
ahr:132 max:149 shoes: Blue Symm

With James. Feeling a bit more recovered from the travelling despite adding some tiredness in the session yesterday.
5 PM

Strength and Conditioning 53:30 intensity: (45:35 @1) + (7:04 @2) + (51 @3)
ahr:102 max:149

Saturday Apr 24, 2021 #

10 AM

Running 1:05:10 intensity: (16:40 @1) + (18:43 @2) + (7:52 @3) + (21:11 @4) + (44 @5) 14.31 km (4:33 / km) +74m 4:26 / km
ahr:138 max:178 shoes: Black Speed

Knackered today - more from the drive on Thursday than the race. I swapped the first set of 5 x 600 for 5 x 200 - expecting that to be the hardest part of the session to get through. It actually ended up being an ok session once I got into it.

2 miles tempo (2 mins), 5 x 200 (45 s), 1 mile tempo (2 mins), 5 x 400 (45 s), 1 mile tempo (2 mins), 5 x 200 (~90 s).

9:53,
31, 30, 30 30, 30,
4:44,
63, 66, 64, 64, 64,
4:38,
28, 28, 29, 28, 28

Running 30:00 intensity: (10:00 @2) + (10:00 @3) + (10:00 @4) 4.6 km (6:31 / km)
shoes: Yellow Tarta

Swapped into flats at halfway

Friday Apr 23, 2021 #

11 AM

Running 41:49 intensity: (5:31 @1) + (33:01 @2) + (3:17 @3) 9.53 km (4:23 / km) +82m 4:12 / km
ahr:123 max:145 shoes: Blue Symm

Thursday Apr 22, 2021 #

12 PM

Running 50:06 intensity: (1:07 @1) + (48:59 @2) 11.67 km (4:18 / km) +14m 4:16 / km
ahr:124 max:133 shoes: Blue Float 2

Find a canal to run along to break the drive up (after a little searching for somewhere to park). Actually felt pretty decent.
6 PM

Running 32:25 intensity: (17:31 @1) + (14:54 @2) 6.43 km (5:02 / km) +79m 4:45 / km
ahr:113 max:129 shoes: Blue Float 2

Stopped in Stirling for another jog. Felt very not decent.

Wednesday Apr 21, 2021 #

11 AM

Running 33:19 intensity: (7:43 @1) + (15:20 @2) + (9:54 @3) + (22 @4) 6.45 km (5:10 / km) +96m 4:49 / km
ahr:127 max:157 shoes: Blue Float 2

Splitting the drive south with a nice jog in Cannock chase.
6 PM

Running 28:32 intensity: (6:51 @1) + (15:00 @2) + (5:01 @3) + (1:40 @4) 4.9 km (5:50 / km)
ahr:125 max:168 shoes: Blue Float 2

Running race 13:49 intensity: (9 @1) + (7 @2) + (5 @3) + (1:54 @4) + (11:34 @5) 5.0 km (2:46 / km)
ahr:177 max:185 shoes: White Dragon

Down in Wales for a 5 km. A flying visit again (~15-16 hours of driving for a 14 minute race) but nothing much happening in Scotland. A bit windy but more about getting one under the belt before some (hopefully) faster races in May/June. Felt strong but couldn't pick up the pace much after the pacers dropped out at ~3 km. Good first 5 km of the year though and really nice to be under 14 again.
Did some magic to interpolate some better splits from the GPS trace:
33.3, 65.9, 66.1, 66.1, 67.0, 66.4, 66.9, 66.2, 65.1, 67.7, 67.7, 68.0, 63.1
2:45.3, 2:46.3, 2:46.3, 2:46.2, 2:44.9
C • good effort. 1

Running 23:37 intensity: (1:18 @1) + (22:19 @2) 4.86 km (4:52 / km)
ahr:122 max:131 shoes: Blue Float 2

Tuesday Apr 20, 2021 #

12 PM

Running 31:26 intensity: (13:03 @1) + (17:59 @2) + (24 @3) 7.17 km (4:23 / km) +72m 4:10 / km
ahr:116 max:136 shoes: Black Float

Easy jog.

Monday Apr 19, 2021 #

5 PM

Running 50:10 intensity: (17:50 @1) + (32:20 @2) 11.69 km (4:17 / km) +84m 4:09 / km
ahr:114 max:128 shoes: Black Symm

Rehab 14:00 intensity: (7:59 @1) + (5:59 @2) + (2 @3)
ahr:111 max:135

Sunday Apr 18, 2021 #

9 AM

Running 1:37:15 intensity: (2:07 @1) + (53:00 @2) + (42:08 @3) 24.29 km (4:00 / km) +67m 3:57 / km
ahr:131 max:147 shoes: Blue Float 2

Tentsmuir with Jamie and James.
5 PM

Running 45:44 intensity: (9:14 @1) + (25:54 @2) + (7:35 @3) + (3:01 @4) 9.32 km (4:54 / km) +78m 4:43 / km
ahr:126 max:167 shoes: White Fast

Easy with 8 x 100 m strides. Neck/shoulder finally starting to loosen off a bit. A bit further than I had planned.

Saturday Apr 17, 2021 #

12 PM

Running 37:40 intensity: (7:17 @1) + (30:23 @2) 8.62 km (4:22 / km) +83m 4:10 / km
ahr:119 max:131 shoes: Black Symm

Shoulder/neck better than yesterday but still a bit sore.
7 PM

Rehab 16:30 intensity: (11:29 @1) + (5:01 @2)
ahr:104 max:128

Friday Apr 16, 2021 #

10 AM

Running 1:07:49 intensity: (4:51 @1) + (15:30 @2) + (18:11 @3) + (23:34 @4) + (5:43 @5) 18.64 km (3:38 / km) +46m 3:36 / km
ahr:147 max:181 shoes: Black Speed

3 miles tempo, 2 x 1 mile, 2 x 90 s
15:02, 4:38, 4:37
Meant to be a 3rd mile but I was labouring so I switched in the shorter reps.
5 PM

Running 45:09 intensity: (8:04 @1) + (35:37 @2) + (1:28 @3) 10.25 km (4:24 / km) +80m 4:14 / km
ahr:121 max:143 shoes: White Fast

No strides this evening. Trapped a nerve in my shoulder overnight and, although it was fine for the session, I felt a little more beaten up tonight.

Thursday Apr 15, 2021 #

7 AM

Running 57:55 intensity: (4:31 @1) + (51:02 @2) + (2:22 @3) 13.68 km (4:14 / km) +80m 4:07 / km
ahr:124 max:144 shoes: Blue Symm

5 PM

Strength and Conditioning 50:00 intensity: (32:31 @1) + (16:50 @2) + (39 @3)
ahr:110 max:141

Wednesday Apr 14, 2021 #

12 PM

Running 43:31 intensity: (14:10 @1) + (29:21 @2) 10.07 km (4:19 / km) +79m 4:09 / km
ahr:119 max:134 shoes: Blue Symm

Big blister on my toe (from last tuesday) so I gave the build run a miss last night. A bit better today.
5 PM

Running 1:11:02 intensity: (5:07 @1) + (1:04:27 @2) + (1:28 @3) 17.04 km (4:10 / km) +167m 3:58 / km
ahr:124 max:140 shoes: Blue Float 3

Legs feeling quite good after yesterday actually.

Tuesday Apr 13, 2021 #

10 AM

Running 26:28 intensity: (10:29 @1) + (15:42 @2) + (17 @3) 4.73 km (5:36 / km) +42m 5:22 / km
ahr:117 max:137 shoes: Blue Float 3

Running 35:34 intensity: (20 @1) + (2:43 @2) + (5:30 @3) + (21:51 @4) + (5:10 @5) 9.03 km (3:56 / km) +3m 3:56 / km
ahr:162 max:182 shoes: Yellow Tarta

2 x (2 x 1 km, 75 s, 5 x 400 m, 45 s) with 200 easy jog between sets.
2:42, 2:47, 65, 63, 65, 64, 63,
2:44, 2:44, 65, 64, 64, 64, 62.
Aiming for 66's (2:45) and 64's and, even though it was hard work, I felt pretty good. One of the better track sessions I have probably done.

Running 22:42 intensity: (3:32 @1) + (18:43 @2) + (27 @3) 4.4 km (5:10 / km) +40m 4:56 / km
ahr:121 max:136 shoes: Blue Float 3

Monday Apr 12, 2021 #

5 PM

Running 50:36 intensity: (14:42 @1) + (35:54 @2) 11.66 km (4:20 / km) +84m 4:11 / km
ahr:117 max:133 shoes: Blue Float 3

Sunday Apr 11, 2021 #

8 AM

Running 1:46:04 intensity: (1:32 @1) + (7:32 @2) + (1:36:51 @3) + (9 @4) 27.73 km (3:49 / km) +100m 3:45 / km
ahr:142 max:157 shoes: Blue Symm

5 PM

Running 35:39 intensity: (8:56 @1) + (21:51 @2) + (4:52 @3) 6.9 km (5:10 / km) +72m 4:55 / km
ahr:121 max:153 shoes: White Fast

8 hill sprints to round out the week.

Saturday Apr 10, 2021 #

11 AM

Running 37:44 intensity: (16:05 @1) + (21:39 @2) 8.0 km (4:43 / km) +71m 4:31 / km
ahr:114 max:131 shoes: Black Duo

Easy jog

Friday Apr 9, 2021 #

12 PM

Running 1:06:00 intensity: (1:11 @1) + (18:25 @2) + (16:27 @3) + (29:57 @4) 18.57 km (3:33 / km) +153m 3:25 / km
ahr:147 max:173 shoes: Black Speed

7 miles tempo: 5:16, 5:02, 4:51, 5:15, 5:01, 4:52, 5:17
Plan was 9 miles in 3 x 3 mile progressive blocks but feeling a bit fatigued from the volume and didn't want to push it too much.
5 PM

Running 37:35 intensity: (11:22 @1) + (17:59 @2) + (6:08 @3) + (2:06 @4) 8.55 km (4:24 / km) +65m 4:14 / km
ahr:124 max:162

With strides. Well earned recovery day tomorrow.

Thursday Apr 8, 2021 #

12 PM

Strength and Conditioning 40:00 [1]
ahr:102 max:133

5 PM

Running 1:19:52 intensity: (7:32 @1) + (1:10:04 @2) + (2:16 @3) 18.24 km (4:23 / km) +209m 4:08 / km
ahr:123 max:142 shoes: Blue Float 3

Windy and longer than intended, but nice to run a different route for once.

Wednesday Apr 7, 2021 #

7 AM

Running 49:09 intensity: (5:47 @1) + (42:50 @2) + (32 @3) 11.68 km (4:12 / km) +80m 4:04 / km
ahr:122 max:138 shoes: Blue Symm

5 PM

Running 1:11:44 intensity: (3:07 @1) + (1:07:30 @2) + (1:07 @3) 17.17 km (4:11 / km) +53m 4:07 / km
ahr:125 max:138 shoes: Blue Float 2

Nice evening Tentsmuir run.

Tuesday Apr 6, 2021 #

10 AM

Running 11:21 intensity: (1:23 @1) + (8:29 @2) + (1:29 @3) 2.55 km (4:27 / km) +43m 4:06 / km
ahr:127 max:140 shoes: White Fast

Running 30:16 intensity: (9:16 @1) + (21:00 @2) 6.28 km (4:49 / km) +36m 4:41 / km
ahr:140 max:176 shoes: White Fast

Running 39:45 intensity: (3:29 @2) + (12:21 @3) + (23:52 @4) + (3 @5) 10.0 km (3:59 / km)
shoes: Blue Tarta

10 x 1 km on the track with James.
2.57, 56, 55, 54, 55, 55, 54, 54, 54, 52
Pretty windy out but very nice to be back on the track with some company.
5 PM

Running 39:56 intensity: (28 @1) + (3:11 @2) + (30:37 @3) + (5:40 @4) 11.65 km (3:26 / km) +84m 3:19 / km
ahr:145 max:165 shoes: Black Speed

Build run (the easier direction - wind behind, gradual downhill)

Monday Apr 5, 2021 #

11 AM

Running 1:08:02 intensity: (2:26 @1) + (47:48 @2) + (17:48 @3) 16.51 km (4:07 / km) +174m 3:55 / km
ahr:128 max:145 shoes: Blue Float 2

Very cold today, I made an error wearing shorts and a T-shirt.
5 PM

Running 54:31 intensity: (7:17 @1) + (39:35 @2) + (7:39 @3) 11.65 km (4:41 / km) +80m 4:31 / km
ahr:125 max:154 shoes: Blue Float 3

With 8 x 10 s hill sprints.

Strength and Conditioning 32:45 [1]
ahr:87 max:138

Sunday Apr 4, 2021 #

9 AM

Running 1:39:48 intensity: (4:55 @1) + (53:39 @2) + (41:14 @3) 24.95 km (4:00 / km) +224m 3:50 / km
ahr:131 max:151 shoes: Blue Symm

With Jamie and James. Windy.
8 PM

Strength and Conditioning 25:00 [1]
ahr:74 max:116

Saturday Apr 3, 2021 #

11 AM

Running 1:27:13 intensity: (7:20 @1) + (31:17 @2) + (23:03 @3) + (22:25 @4) + (3:08 @5) 23.22 km (3:45 / km) +121m 3:40 / km
ahr:140 max:182 shoes: Hakone

6 mile progression with a mile easy in the middle.
5:19, 5:10, 5:02, (5:52), 4:55, 4:45, 4:37
Working hard in the last mile but feeling ok until then.
6 PM

Running 37:09 intensity: (3:12 @1) + (17:41 @2) + (11:26 @3) + (4:50 @4) 8.56 km (4:21 / km) +64m 4:11 / km
ahr:134 max:168 shoes: Black Fast

Easy jog with 5 x 40 s fast. Managed to get average pace all under 2:40 min/km.

I quite like this session. It's not super hard, because I can take as much recovery as I like, but it accumuates a good volume of fast running. 40 s is just about long enough that you have to find some rhythm as well - rather than a 10-20 s sprint.

Friday Apr 2, 2021 #

11 AM

Running 42:26 [2] 9.73 km (4:22 / km) +81m 4:11 / km
ahr:164 max:181 shoes: Blue Float 2

5 PM

Running 33:27 intensity: (24:07 @1) + (9:20 @2) 6.98 km (4:48 / km) +131m 4:23 / km
ahr:109 max:128 shoes: Black Duo

9 PM

Rehab 20:00 [1]

Thursday Apr 1, 2021 #

11 AM

Running 1:34:10 intensity: (13:02 @1) + (32:33 @2) + (19:28 @3) + (23:39 @4) + (5:28 @5) 20.73 km (4:33 / km) +77m 4:28 / km
ahr:140 max:180 shoes: Black Speed

15 x 600 (90 s)
1.40, 41, 37, 42, 40, 38, 41, 42, 38, 42, 42, 38, 41, 43, 35.
Aiming for 1.42, 42, 39 for each set of 3 (2:50, 2:50, 2:45 min/km pace).
First session in a while where I have really wanted to hit a certain pace which is why I didn't want to run it in the wind yesterday. Would have been better on the track, but I measured out a 600 m stretch of cycle path to make sure it was repeatable. Happy with that.

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