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Training Log Archive: Kris

In the 31 days ending Jan 31, 2017:

activity # timemileskm+mload
  Running43 45:55:49 350.34(7:52) 563.82(4:53) 5386617.9
  Strength and Conditioning1 10:001.0
  Total44 46:05:49 350.34 563.82 5386618.9

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Tuesday Jan 31, 2017 #

5 PM

Running 26:26 [2] 5.26 km (5:02 / km) +66m 4:44 / km
ahr:128 max:169

Running 11:50 intensity: (25 @1) + (1:02 @2) + (1:11 @3) + (8:48 @4) + (24 @5) 3.31 km (3:34 / km)
ahr:159 max:176 (injured)

Tried running a bit faster - playing it careful so prepared to stop. In short, no success.

Calf started tightening up on the strides in the warm up but after the first lap it was ok on the first mile (4.59). It began tightening up again on the rest (60s) but after the first lap of the second mile it was ok again (4.48). Again it was tightening up on the rest and not getting any better so I called it a day there.

It's no use carrying on running easy for another week to be in the same position in a weeks time so I'm going to change tact and give it a complete rest tomorrow and take this week as a rest week. Hopefully I can knock it on the head with rest.
C • Bollocks! 5

Running 14:23 intensity: (8:59 @1) + (5:24 @2) 2.83 km (5:05 / km) +35m 4:47 / km
ahr:113 max:130

Monday Jan 30, 2017 #

6 AM

Running 1:17:31 intensity: (49:43 @1) + (16:26 @2) + (4:34 @3) + (6:48 @4) 14.34 km (5:24 / km) +215m 5:02 / km
ahr:117 max:174

Easy and very cold
C • Route 1

Sunday Jan 29, 2017 #

10 AM

Running 1:06:10 intensity: (20:12 @1) + (39:05 @2) + (6:53 @3) 14.02 km (4:43 / km) +175m 4:26 / km
ahr:120 max:153

FVO group score thing around linlithgow
5 PM

Running 44:38 intensity: (21:41 @1) + (22:57 @2) 8.68 km (5:09 / km) +162m 4:42 / km
ahr:114 max:133

With Anwen around camperdown, calf better again today

Saturday Jan 28, 2017 #

11 AM

Running 1:31:23 intensity: (3:27 @1) + (1:15:43 @2) + (12:13 @3) 21.02 km (4:21 / km) +136m 4:13 / km
ahr:126 max:146

C • Get a 1

Friday Jan 27, 2017 #

7 AM

Running 45:09 intensity: (34:08 @1) + (10:46 @2) + (15 @3) 8.78 km (5:09 / km) +94m 4:53 / km
ahr:109 max:148

Calf feeling better today but slow running well be continued for the next couple of days.
5 PM

Running 55:14 intensity: (49:42 @1) + (5:32 @2) 10.86 km (5:05 / km) +40m 5:00 / km
ahr:105 max:129

Calf fine - pace slow

Thursday Jan 26, 2017 #

5 PM

Running 1:20:05 intensity: (21:48 @1) + (58:17 @2) 17.37 km (4:37 / km) +23m 4:35 / km
ahr:119 max:132 (injured)

Calf still sore throughout the day but better than last night and no worse at any point. So I stubbornly continued my running plans. Luckily an evening of running slowly on the grass around the meadows was ok with lots of other people. Calf no worse during and if anything, a little better afterwards.

Wednesday Jan 25, 2017 #

7 AM

Running 45:08 intensity: (13:37 @1) + (31:31 @2) 9.5 km (4:45 / km) +90m 4:32 / km
ahr:118 max:133

6 PM

Running 54:48 intensity: (8:36 @1) + (44:44 @2) + (1:28 @3) 12.22 km (4:29 / km) +59m 4:23 / km
ahr:121 max:140 (injured)

Everything feeling ok today until halfway round my left calf started to tighten up quite badly. This made the rest of this run a bit unpleasant but hopefully I can get on top of it..

Tuesday Jan 24, 2017 #

5 PM

Running 41:03 intensity: (27:24 @1) + (13:22 @2) + (17 @3) 7.18 km (5:43 / km) +68m 5:28 / km
ahr:108 max:142

Running 43:32 intensity: (8:54 @1) + (5:01 @2) + (7:45 @3) + (20:31 @4) + (1:21 @5) 8.9 km (4:54 / km)
ahr:143 max:179

Legs still tired from Sunday so didn't want to go overboard. Still got a bit of quality done.
1 mile sustained (4 mins), 12 x 400 (60s), (4 mins) 1 mile sustained
5.00
68,71,69,69,
69,69,69,69,
64,63,64,62,
5.00

Running 18:53 intensity: (3:22 @1) + (14:39 @2) + (52 @3) 3.78 km (5:00 / km) +34m 4:47 / km
ahr:120 max:148

Monday Jan 23, 2017 #

5 PM

Running 49:48 intensity: (29:52 @1) + (19:56 @2) 10.17 km (4:54 / km) +104m 4:39 / km
ahr:111 max:127

Sunday Jan 22, 2017 #

8 AM

Running 24:50 [2] 5.12 km (4:51 / km) +60m 4:35 / km
ahr:128 max:160

12 PM

Running 33:33 intensity: (10:54 @1) + (9:51 @2) + (9:15 @3) + (3:33 @4) 6.26 km (5:22 / km) +23m 5:16 / km
ahr:125 max:164

Running race 33:11 [5] 10.58 km (3:08 / km) +44m 3:04 / km
ahr:166 max:167

Cardiff Cross Challenge - 2nd

After a relaxed couple of hundred metres Dewi started to push the pace on hard at the front. I'm not too keen on fast starts so even thought I tried to respond he immediately got a gap. Up until halfway I kept pretty close behind and we pulled away from the chasers, but in the second half the gap slowly grew as he kept turning the screw. I finished up about 100m behind but with a fair gap behind me.

Also, my HR monitor fell off after about 200m so I ran with it in my hand for the first lap until I could throw it to my parents.. It's been a bit crap that HR monitor...

Strava thinks 8.08, 8.11, 8.18 for the three big laps (1 small, 3 big). It felt as if I slowed more than that, but that doesn't take into account the first lap which felt the fastest..

45(!?) seconds slower through 9km than in the Liverpool xc.. I don't know what to make of that.. Today's course was basically pan flat but very twisty in places - does it make that much of a difference?

Running 1:09 [2] 0.18 km (6:23 / km)

Running 28:30 [2] 5.48 km (5:12 / km)

Saturday Jan 21, 2017 #

8 AM

Running 54:34 intensity: (31:14 @1) + (23:20 @2) 11.28 km (4:50 / km) +97m 4:38 / km
ahr:113 max:132

Friday Jan 20, 2017 #

6 AM

Running 39:43 [2] 8.13 km (4:53 / km) +92m 4:37 / km
ahr:138 max:163

Thursday Jan 19, 2017 #

5 PM

Running 1:25:40 intensity: (7:05 @1) + (1:04:27 @2) + (9:33 @3) + (4:35 @4) 17.39 km (4:56 / km) +137m 4:44 / km
ahr:127 max:162

With 6 strides at the end..

Running 7:20 intensity: (1:28 @1) + (5:51 @2) + (1 @3) 1.18 km (6:13 / km) +36m 5:23 / km
ahr:119 max:133

Wednesday Jan 18, 2017 #

5 PM

Running 1:25:40 [2] 16.15 km (5:18 / km) +140m 5:05 / km

There was no need for speed tonight

Running 7:05 intensity: (2:02 @1) + (5:03 @2) 1.19 km (5:57 / km) +35m 5:12 / km
ahr:118 max:133

Tuesday Jan 17, 2017 #

4 PM

Running 3:14 intensity: (22 @1) + (1:32 @2) + (1:20 @3) 0.83 km (3:52 / km) +1m 3:51 / km
ahr:127 max:141

5 PM

Running 6:20 intensity: (1:05 @1) + (5:14 @2) + (1 @3) 1.2 km (5:16 / km) +23m 4:48 / km
ahr:118 max:129

6 PM

Running 39:02 intensity: (10:33 @1) + (26:59 @2) + (1:26 @3) + (4 @4) 7.4 km (5:17 / km) +69m 5:03 / km
ahr:117 max:155

Running 47:11 intensity: (12:14 @1) + (4:30 @2) + (3:14 @3) + (19:54 @4) + (7:19 @5) 9.3 km (5:05 / km)
ahr:147 max:180

1 mile (3 mins), 3 x 400 (60s)(3 mins), 2km (3 mins), 3 x 400 (60s)(3 mins), 1 mile (4 mins), 4 x 200 (30s)

4.35,
63, 66, 65,
5.54,
66, 65, 65,
4.35,
29, 29, 30, 30

Running 22:44 intensity: (1:11 @1) + (20:24 @2) + (1:09 @3) 4.45 km (5:07 / km) +35m 4:55 / km
ahr:124 max:138

Monday Jan 16, 2017 #

5 PM

Running 1:25:43 intensity: (3:41 @1) + (1:16:29 @2) + (5:33 @3) 17.42 km (4:55 / km) +144m 4:44 / km
ahr:124 max:144

The past weeks mileage is high but I'll have a couple of easier days before the XC on Sunday and it'll drop back to a more normal level.

Running 8:16 intensity: (1:14 @1) + (4:25 @2) + (2:37 @3) 1.56 km (5:19 / km) +35m 4:47 / km
ahr:129 max:150

7 PM

Strength and Conditioning 10:00 [1]

Back on the waggon
C • ... 1

Sunday Jan 15, 2017 #

8 AM

Running 2:04:51 intensity: (7:44 @1) + (1:34:43 @2) + (22:24 @3) 28.63 km (4:22 / km) +280m 4:09 / km
ahr:127 max:151

Long run with the Hawks. Managed to stay on my feet today.

Saturday Jan 14, 2017 #

11 AM

Running 1:37:39 intensity: (38:04 @1) + (41:36 @2) + (7:28 @3) + (10:31 @4) 20.71 km (4:43 / km) +137m 4:34 / km
ahr:121 max:165

Was going to finish with some strides but stacked it onto my hip.. Was pretty sore running home but there's not going to be any lasting damage. Bored of snow now..

Friday Jan 13, 2017 #

5 PM

Running 1:15:58 intensity: (6:39 @1) + (49:31 @2) + (16:24 @3) + (3:24 @4) 14.92 km (5:05 / km) +116m 4:54 / km
ahr:130 max:161

Running 6:45 intensity: (34 @1) + (5:47 @2) + (24 @3) 1.2 km (5:37 / km) +32m 4:58 / km
ahr:121 max:138

Thursday Jan 12, 2017 #

7 AM

Running 40:49 intensity: (6:19 @1) + (34:30 @2) 8.25 km (4:57 / km) +23m 4:53 / km
ahr:144 max:163

Put up in a hotel this week whilst the flat is being rewired so doubling and driving to work has been most convenient. Might continue driving to work once everything is sorted - it gives me lots more flexibility.. Not sure whether I'd continue doubling if this turns out to be the case..
C • "Craziness and Controversy in the World of Athletics" 6
5 PM

Running 59:56 intensity: (4:16 @1) + (51:37 @2) + (31 @3) + (3:32 @4) 12.67 km (4:44 / km) +121m 4:31 / km
ahr:132 max:167

Inc. 5 flat and 5 hill sprints..

Wednesday Jan 11, 2017 #

7 AM

Running 29:50 intensity: (49 @1) + (29:01 @2) 6.01 km (4:58 / km) +32m 4:50 / km
ahr:142 max:159

5 PM

Running 1:01:11 intensity: (4:18 @1) + (40:44 @2) + (13:48 @3) + (2:21 @4) 13.46 km (4:33 / km) +146m 4:19 / km
ahr:129 max:160

Tuesday Jan 10, 2017 #

5 PM

Running 37:21 intensity: (10:00 @1) + (26:20 @2) + (1:01 @3) 7.0 km (5:20 / km) +78m 5:03 / km
ahr:118 max:139

Running 36:00 intensity: (5:16 @1) + (5:04 @2) + (6:40 @3) + (19:00 @4) 8.57 km (4:12 / km) +4m 4:11 / km
ahr:146 max:170

10 x 800 relaxed. 2.33 - 2.26. Legs felt better afterwards which is what I needed after a lot of racing recently - can't push the boat out all the time.

Running 19:05 intensity: (3:40 @1) + (13:33 @2) + (1:52 @3) 4.1 km (4:40 / km) +33m 4:29 / km
ahr:120 max:147

Monday Jan 9, 2017 #

7 AM

Running 30:13 intensity: (8:21 @1) + (17:19 @2) + (3:11 @3) + (1:22 @4) 6.22 km (4:52 / km) +66m 4:37 / km
ahr:122 max:156

6 PM

Running 1:03:43 intensity: (7:54 @1) + (47:38 @2) + (3:08 @3) + (5:03 @4) 14.32 km (4:27 / km) +86m 4:19 / km
ahr:125 max:162

Sunday Jan 8, 2017 #

11 AM

Running 2:30:00 intensity: (1:13:15 @1) + (1:04:03 @2) + (12:03 @3) + (39 @4) 24.36 km (6:10 / km) +875m 5:13 / km
ahr:113 max:156

Easy long run with Anwen - reccy for devil's burden second leg

Saturday Jan 7, 2017 #

10 AM

Running 22:25 intensity: (6:45 @1) + (12:54 @2) + (2:46 @3) 3.57 km (6:17 / km) +12m 6:11 / km
ahr:119 max:152

11 AM

Running race 25:33 [5] 8.4 km (3:03 / km)

Inter district XC..
Cool running a course I'd seen on TV and really good atmosphere. Felt a bit tired - I've done a lot of racing recently - but managed to get going ok. Luke Traynor and I made the first break and then I managed to get away from him by making sure I kept pushing hard at the front. Pleased with that and the time compares well to the big boys who ran the same course a few hours later.





C • Nice one 8
12 PM

Running 44:05 [2] 7.23 km (6:06 / km) +170m 5:27 / km

Friday Jan 6, 2017 #

5 PM

Running 1:30:12 intensity: (2:05 @1) + (1:12:33 @2) + (9:05 @3) + (6:29 @4) 17.73 km (5:05 / km) +140m 4:54 / km
ahr:128 max:164

Went the right way today. Had to add on some extra..

Running 6:35 intensity: (32 @1) + (1:18 @2) + (4:40 @3) + (5 @4) 1.23 km (5:21 / km) +37m 4:39 / km
ahr:139 max:156

Thursday Jan 5, 2017 #

5 PM

Running 1:34:29 intensity: (22:34 @1) + (1:09:47 @2) + (2:08 @3) 18.54 km (5:06 / km) +172m 4:52 / km
ahr:120 max:141

Trying out a new commute run.. There is potential if I don't get quite as lost..
C • Might also be able to get through Lade Braes Burn and 3

Running 6:42 intensity: (53 @1) + (2:31 @2) + (3:08 @3) + (10 @4) 1.2 km (5:34 / km) +37m 4:50 / km
ahr:131 max:155

Wednesday Jan 4, 2017 #

7 AM

Running 32:51 [2] 6.08 km (5:24 / km) +55m 5:10 / km

7 PM

Running 33:08 [2] 6.05 km (5:28 / km)

Running 15:07 [2] 3.0 km (5:02 / km)

8 PM

Running race 8:07 [5] 3.0 km (2:42 / km)

BMC indoors in Glasgow.

Rested for this, partly to give my body a break after a block of solid training but I also thought it was a good opportunity to see how fast I could go. Pacer was aiming for 32/33 (8.07 pace).

Was in the second row at the start with Jonny Hopkins (bit stupid from the organisers really) but when the gun went a gap opened up and I got to the front really easily. Then it was a case of sitting in with the pacer.

We started too slow - 68 through 400 but from then on he was on pace and I just stuck in behind. When he dropped out after 2000 I just tried to push on. It hurt but it was over before I knew it. Training seems to be working - now back to the grind.

2.45, 2.43, 2.39

C • Faster than Paavo Nurmi! 1

Tuesday Jan 3, 2017 #

2 PM

Running 1:04:41 [2] 13.02 km (4:58 / km) +243m 4:33 / km

Monday Jan 2, 2017 #

Note
(rest day)

Sunday Jan 1, 2017 #

Note

Another good month of training, probably my best ever. It's not lost on me that I'm probably in my best ever shape and it's just tucked over into January. How many times have I looked at other people and dismissed early season form with 'let's see if they can carry this on' or 'no one wins anything of note in January'? But that is where I find myself - I'm in a bit of unknown territory now.

Therefore my main aim for the next six months is to stay injury/illness/overtraining free while doing my best at working consistently. This is exactly what I've been trying to do for the last 4 months. If I manage that then I'll be happy.

I have an easy couple of days lined up before an indoor 3000m on Wednesday. Then I'm back into XC season on the weekend.
9 AM

Running 1:38:47 intensity: (7:20 @1) + (1:17:16 @2) + (14:11 @3) 21.01 km (4:42 / km) +223m 4:28 / km
ahr:126 max:148

Didn't sleep particularly well last night (not surprising when you are pumped up on caffeine for a 7pm race) and legs were knackered but this went by quite quickly.

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