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Training Log Archive: Kris

In the 31 days ending Jan 31, 2016:

activity # timemileskm+mload
  Running33 41:15:53 328.26(7:33) 528.28(4:41) 4781540.2
  Orienteering2 2:00:30 16.25(7:25) 26.15(4:36) 33572.3
  Strength and Conditioning2 15:003.5
  Total35 43:31:23 344.51 554.43 5116616.0

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Sunday Jan 31, 2016 #

4 PM

Running 1:43:44 intensity: (21:56 @2) + (1:15:18 @3) + (4:53 @4) + (1:37 @5) 24.49 km (4:14 / km) +143m 4:07 / km
ahr:144 max:247

Saturday Jan 30, 2016 #

5 PM

Running 1:14:30 intensity: (27:24 @2) + (15:56 @3) + (26:41 @4) + (4:29 @5) 19.4 km (3:50 / km) +75m 3:46 / km
ahr:182 max:250

I had planned a steady run but started to get faster so thought why not just do a progression run instead.. Felt fine until about 12km and then I plateaued. Not helped by my headtorch running out of battery and switching to the lowest 'you don't need to see your feet' setting but I think I'd have struggled picking the pace up anyway - Maybe running too fast too soon?

Despite thinking I'd fixed my heartrate monitor it was going mental for the most part, but bn the upside my new shoes were awesome. Racing flats but with enough grip for trails. Might be a new sprint o shoe.

31.13, 26.45 - 57.58
C • Don't tease us 4

Friday Jan 29, 2016 #

5 PM

Running 1:02:12 [2] 14.01 km (4:26 / km) +58m 4:21 / km

Took me 2 hours to get into work this morning because the bridge was closed and the bus went via Perth..

Running 9:44 [2] 1.98 km (4:54 / km) +36m 4:30 / km

Thursday Jan 28, 2016 #

5 PM

Running 1:26:26 intensity: (1:20:00 @2) + (6:26 @4) 18.65 km (4:38 / km) +107m 4:30 / km

Strides on the bridge..

Wednesday Jan 27, 2016 #

Note

At this point, you’ll be a good enough golfer to win a major if you’re clicking. But will you be good enough to win if you’re struggling? That’s the level you’ll need to reach, and the level Martin will demonstrate to you that day.
5 PM

Running 1:29:50 [2] 18.86 km (4:46 / km) +127m 4:37 / km

Heel fine, left calf still tight though.

Tuesday Jan 26, 2016 #

5 PM

Running 1:33:08 [2] 18.98 km (4:54 / km) +195m 4:40 / km

Heel fine, dropped intervals on Kim's advice. No harm in being cautious, there's still 4 months to Europeans and 8 months to WOC.
9 PM

Strength and Conditioning 5:00 [1]

Some strength but mainly took time to do some stretching. I need to do this more often, lots of things were tight.

Monday Jan 25, 2016 #

5 PM

Running 1:33:29 [2] 19.17 km (4:53 / km) +182m 4:39 / km

A little heel ache but no pain really. Probably just because I was thinking about it.

Sunday Jan 24, 2016 #

Note
(rest day)

Achilles a bit sore on waking (calves a bit tight) which sealed a full rest day. Despite being entered in the big weekend mass start (and fancying it), I'd already decided the night before that it wasn't worth the 6.30 wake up to get to it.

Saturday Jan 23, 2016 #

10 AM

Running 5:55 [1] 1.1 km (5:23 / km)

12 PM

Running 10:00 [2] 2.1 km (4:46 / km) +34m 4:24 / km

Running 19:46 [2] 4.3 km (4:35 / km) +39m 4:24 / km
ahr:79 max:79

Orienteering 1:03:22 [4] 14.78 km (4:17 / km) +203m 4:01 / km

I was not very good today. There were flashes of competence but in general I was all over the shop.

My general approach fluctuated as my mood did. I was frustrated with small issues with the map (especially the multi-level bit - who knows what was going on?), with Will Rigg's general love of dog legs and with busy streets but my unprompted mistakes were worse than all of these so I can't blame any of them.

It's still there, just buried a little bit at the minute.

Running 16:48 [2] 3.38 km (4:58 / km) +22m 4:49 / km

Running 8:49 [2] 1.71 km (5:10 / km)

5 PM

Running 6:10 [2] 1.05 km (5:52 / km) +17m 5:26 / km

Friday Jan 22, 2016 #

5 PM

Running 1:22:55 [2] 17.3 km (4:48 / km) +101m 4:39 / km

Thursday Jan 21, 2016 #

5 PM

Running 1:31:02 intensity: (1:24:02 @2) + (7:00 @4) 18.4 km (4:57 / km) +114m 4:48 / km

Tired today, legs woke up when I did some strides across the bridge though.

Wednesday Jan 20, 2016 #

2 PM

Running 1:19:20 [2] 18.8 km (4:13 / km) +130m 4:05 / km

Managed to get out for a looping run around Jordanstown before my flight. Of particular interest was the drive thru off license I ran past..

Tuesday Jan 19, 2016 #

6 AM

Running 39:44 [2] 7.7 km (5:10 / km) +45m 5:01 / km

7 PM

Running 40:59 [2] 8.85 km (4:38 / km) +25m 4:34 / km

In Belfast for 24 hours, got out once I'd got to the hotel.

Monday Jan 18, 2016 #

6 PM

Running 1:27:40 [2] 19.9 km (4:24 / km) +134m 4:16 / km

Sunday Jan 17, 2016 #

4 PM

Running 1:51:23 intensity: (1:00:00 @2) + (51:23 @3) 26.44 km (4:13 / km) +209m 4:03 / km

Saturday Jan 16, 2016 #

5 PM

Running 57:26 [2] 12.51 km (4:35 / km) +103m 4:24 / km

Friday Jan 15, 2016 #

5 PM

Running 1:26:47 [2] 17.28 km (5:01 / km) +115m 4:52 / km

Thursday Jan 14, 2016 #

5 PM

Running 1:30:35 [2] 17.68 km (5:07 / km) +121m 4:57 / km

Wednesday Jan 13, 2016 #

6 PM

Running 17:13 [2] 3.37 km (5:07 / km) +14m 5:01 / km
ahr:122 max:139

Orienteering 57:08 [4] 11.37 km (5:02 / km) +132m 4:45 / km
ahr:175 max:187

Running 12:00 [2] 2.0 km (6:00 / km) +30m 5:35 / km
ahr:140 max:151

Tuesday Jan 12, 2016 #

6 PM

Running 14:04 [2] 3.06 km (4:36 / km) +67m 4:08 / km

Running 45:08 intensity: (20:08 @2) + (25:00 @4) 11.7 km (3:52 / km) +1m 3:51 / km

5 x 1 mile (400 jog)

4.57, 53, 53, 53, 53

Running 16:53 [2] 3.14 km (5:22 / km) +33m 5:06 / km

Monday Jan 11, 2016 #

5 PM

Running 1:28:00 [2] 18.75 km (4:42 / km) +120m 4:33 / km

7 PM

Strength and Conditioning 10:00 [3]

While my pizza was cooking, which might negate the benefits of doing it..

Sunday Jan 10, 2016 #

4 PM

Running 1:25:42 [2] 20.29 km (4:13 / km) +148m 4:05 / km

Saturday Jan 9, 2016 #

10 AM

Running 1:02:23 [2] 12.75 km (4:54 / km) +224m 4:30 / km

6 PM

Running 38:16 intensity: (33:16 @2) + (5:00 @4) 9.12 km (4:12 / km) +37m 4:07 / km

Friday Jan 8, 2016 #

5 PM

Running 1:23:57 [2] 17.31 km (4:51 / km) +113m 4:42 / km

Thursday Jan 7, 2016 #

5 PM

Running 1:41:48 [2] 22.05 km (4:37 / km) +140m 4:28 / km

Wednesday Jan 6, 2016 #

5 PM

Running 1:47:00 [2] 23.5 km (4:33 / km) +165m 4:24 / km

Tuesday Jan 5, 2016 #

5 PM

Running 1:30:00 [2] 19.2 km (4:41 / km) +140m 4:31 / km

Sunday Jan 3, 2016 #

9 AM

Running 1:11:19 [2] 15.58 km (4:35 / km) +247m 4:14 / km

Saturday Jan 2, 2016 #

11 AM

Running 1:06:50 [2] 13.5 km (4:57 / km) +234m 4:33 / km

Friday Jan 1, 2016 #

11 AM

Running 35:00 [1] 4.37 km (8:01 / km) +532m 4:59 / km

Went to run up the Glyders with Anwen. Steep first climb to the col but then it started to get very icy, very steep, very loose and very windy. Got part of the way up but when we passed a man with crampons and an ice axe I started to question whether this was a good idea so we turned around. Coming down was very sketchy so I think it was definitely the right choice. Out for an hour but lots of walking and scrambling in that.

Running 1:31:58 [2] 14.56 km (6:19 / km) +404m 5:33 / km

We then went for a much lower level run which was nice.

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