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Training Log Archive: Kris

In the 31 days ending Oct 31, 2017:

activity # timemileskm+mload
  Running27 16:21:22 120.92(8:07) 194.61(5:03) 2395250.4
  Cycling15 13:15:02119.9
  Cross training9 7:50:13126.8
  Strength and Conditioning25 4:59:0029.9
  Total59 42:25:37 120.92 194.61 2395527.0

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Tuesday Oct 31, 2017 #

7 AM

Cycling 1:30:00 intensity: (1:27:00 @1) + (2:46 @2) + (14 @3)
ahr:94 max:128

Zwifting - quite fun.
5 PM

Running 40:35 intensity: (7:07 @1) + (30:48 @2) + (2:40 @3) 8.11 km (5:00 / km) +47m 4:52 / km
ahr:121 max:150

Redid the tape and much better tonight, no pain at all.
7 PM

Strength and Conditioning 10:00 [1]

Monday Oct 30, 2017 #

6 AM

Cycling 1:00:00 intensity: (40:00 @2) + (10:00 @3) + (10:00 @4)

Spinning

Strength and Conditioning 10:00 [1]

5 PM

Running 2:00 intensity: (9 @1) + (1 @2) + (1:50 @3) 0.36 km (5:37 / km)
ahr:135 max:140

6 PM

Cycling 45:00 [1]
ahr:86 max:111

The calf/shin seems to be MTSS, and I rang Sarah on the weekend for some advice. Tonight I taped the leg and started running but didn't feel good so called it a day and sat on the bike instead.

Sunday Oct 29, 2017 #

7 PM

Cycling 40:00 [1]

Bought myself a road bike and turbo trainer..
C • Turbo 2

Saturday Oct 28, 2017 #

8 AM

Cross training 1:35:11 intensity: (42:52 @1) + (36:20 @2) + (14:35 @3) + (1:24 @4)
ahr:116 max:163

9 AM

Strength and Conditioning 10:00 [1]

Friday Oct 27, 2017 #

7 AM

Cycling 30:00 [1]

5 PM

Running 31:55 intensity: (1:06 @1) + (15:05 @2) + (9:21 @3) + (6:23 @4) 6.2 km (5:09 / km) +48m 4:57 / km
ahr:137 max:162

Thursday Oct 26, 2017 #

5 PM

Cycling 1:00:00 intensity: (43:46 @1) + (13:23 @2) + (2:51 @3)
ahr:107 max:148

6 PM

Strength and Conditioning 10:00 [1]

Tuesday Oct 24, 2017 #

6 PM

Cross training 1:10:00 intensity: (19:30 @1) + (20:23 @2) + (19:39 @3) + (10:28 @4)
ahr:131 max:161

Strength and Conditioning 15:00 [1]

Monday Oct 23, 2017 #

7 AM

Cross training 45:00 [2]

Running 5:00 [2] 0.8 km (6:15 / km) +50m 4:46 / km

Cycling 20:00 [1]

5 PM

Running 37:07 [2] 6.89 km (5:23 / km) +49m 5:12 / km

Left calf not particularly happy still.

Sunday Oct 22, 2017 #

10 AM

Running 5:57 intensity: (2:30 @1) + (12 @2) + (1:40 @3) + (1:35 @4) 1.08 km (5:29 / km) +1m 5:28 / km
ahr:121 max:158

Cycling 1:30:01 intensity: (1:27:11 @1) + (2:50 @2)
ahr:92 max:125

Running 5:51 intensity: (4:04 @1) + (1:47 @2) 1.0 km (5:51 / km) +17m 5:24 / km
ahr:108 max:127

6 PM

Strength and Conditioning 15:00 [1]

Saturday Oct 21, 2017 #

10 AM

Running 31:04 intensity: (2:41 @1) + (25:17 @2) + (2:49 @3) + (17 @4) 6.46 km (4:49 / km) +22m 4:44 / km
ahr:125 max:160

Leg feeling ok today, bit stiff but no soreness. Guess it's just a case of building up slowly..

Cross training 1:05:01 intensity: (33 @1) + (31:18 @2) + (17:20 @3) + (15:50 @4)
ahr:139 max:166

With 5 x 3 mins (1 mins) and 10 x 20s (40s)

Running 5:39 intensity: (44 @1) + (4:48 @2) + (7 @3) 1.05 km (5:22 / km) +18m 4:57 / km
ahr:123 max:136

5 PM

Cycling 30:00 [2]

Strength and Conditioning 20:00 [1]

6 PM

Running 6:12 intensity: (5:25 @1) + (47 @2) 1.04 km (5:57 / km) +19m 5:28 / km
ahr:106 max:120

Friday Oct 20, 2017 #

5 PM

Cycling 1:15:00 [2]

Cross training 30:00 [2]

Thursday Oct 19, 2017 #

5 PM

Cross training 1:05:00 intensity: (35:00 @2) + (18:00 @4) + (12:00 @5)

6mins (2mins), 6 x 1min (1min), 6mins (2mins), 6 x 1min (1min), 6mins

Cycling 30:00 [2]

Somewhat bored of being injured now..
7 PM

Strength and Conditioning 15:00 [1]

Wednesday Oct 18, 2017 #

5 PM

Cross training 35:00 [2]

Cycling 1:00:00 [2]

Strength and Conditioning 20:00 [1]

Tuesday Oct 17, 2017 #

7 AM

Running 28:19 intensity: (17:13 @1) + (2:28 @2) + (6:32 @3) + (2:02 @4) + (4 @5) 3.54 km (8:00 / km) +34m 7:38 / km
ahr:116 max:180

Morning jog and drills. Not feeling great this morning.

Strength and Conditioning 5:00 [1]

5 PM

Running 5:32 intensity: (1:29 @1) + (22 @2) + (1:51 @3) + (1:50 @4) 1.19 km (4:40 / km)
ahr:131 max:158

6 PM

Cross training 35:00 intensity: (20:00 @2) + (15:00 @4)

Strength and Conditioning 10:00 [1]

Sunday Oct 15, 2017 #

8 AM

Running 1:01:31 intensity: (34:07 @1) + (23:59 @2) + (3:25 @3) 10.03 km (6:08 / km) +246m 5:28 / km
ahr:115 max:152

Stiff this morning which made this not very comfortable
C • ??? 3
3 PM

Strength and Conditioning 15:00 [1]

Saturday Oct 14, 2017 #

9 AM

Running 1:03:18 intensity: (10:07 @1) + (47:13 @2) + (5:58 @3) 13.7 km (4:37 / km) +173m 4:21 / km
ahr:124 max:145

5 PM

Running 50:00 [2] 10.2 km (4:54 / km) +100m 4:40 / km

9 PM

Strength and Conditioning 12:00 [1]

Friday Oct 13, 2017 #

7 AM

Running 43:44 intensity: (5:21 @1) + (34:31 @2) + (3:34 @3) + (18 @4) 8.87 km (4:56 / km) +96m 4:41 / km
ahr:122 max:158

I was planning on running in the morning the last couple of days but everything feels much tighter when I wake up so I played on the side of caution. After yesterdays success I thought it was worth it today. Left calf/shin a bit niggly but easing off as the run went on. Everything still feeling uncoordinated but hopefully I have turned a corner.
2 PM

Running 5:18 intensity: (29 @1) + (2 @2) + (1:18 @3) + (3:29 @4) 1.08 km (4:56 / km)
ahr:148 max:161

Cycling 1:00:00 intensity: (26:04 @1) + (26:53 @2) + (7:03 @3)
ahr:113 max:138

Running 5:39 intensity: (43 @1) + (4:56 @2) 1.09 km (5:11 / km) +18m 4:47 / km
ahr:119 max:130

Thursday Oct 12, 2017 #

5 PM

Running 1:18:54 [2] 13.77 km (5:44 / km) +133m 5:28 / km

65 mins + drills. Didn't plan for this long but got carried away and never felt any worse.
9 PM

Strength and Conditioning 5:00 [1]

Wednesday Oct 11, 2017 #

5 PM

Running 5:22 intensity: (10 @1) + (2 @2) + (1:41 @3) + (3:29 @4) 1.09 km (4:55 / km) +2m 4:53 / km
ahr:153 max:160

Running 50:00 intensity: (2:35 @1) + (11:17 @2) + (36:08 @3) 9.32 km (5:22 / km) +700m 3:54 / km
ahr:138 max:150

10km/h and 10%. Uphill running feeling a bit better than the flat.

Running 5:54 intensity: (2:04 @1) + (3:50 @2) 1.09 km (5:26 / km) +17m 5:02 / km
ahr:117 max:134

7 PM

Strength and Conditioning 15:00 [1]

Tuesday Oct 10, 2017 #

6 AM

Running 32:47 [2] 6.28 km (5:13 / km) +68m 4:57 / km
ahr:147 max:161

Morning tightness but was gentle and it was no worse than yesterday.
5 PM

Running 34:41 intensity: (5:13 @1) + (12:21 @2) + (7:47 @3) + (9:20 @4) 6.71 km (5:10 / km) +65m 4:56 / km
ahr:135 max:167

Cross training 30:01 intensity: (1:19 @1) + (26:58 @2) + (1:44 @3)
ahr:125 max:135

Running 4:08 intensity: (2:37 @1) + (1:31 @2) 0.74 km (5:37 / km) +5m 5:27 / km
ahr:112 max:122

6 PM

Strength and Conditioning 5:00 [1]

Monday Oct 9, 2017 #

5 PM

Running 29:41 [2] 6.2 km (4:47 / km) +22m 4:42 / km
ahr:125 max:161

Cycling 35:01 intensity: (28:57 @1) + (6:04 @2)
ahr:102 max:123

Running 6:01 intensity: (5:33 @1) + (28 @2) 1.07 km (5:38 / km) +19m 5:11 / km
ahr:108 max:123

7 PM

Strength and Conditioning 15:00 [1]

Sunday Oct 8, 2017 #

10 AM

Running 5:30 intensity: (12 @1) + (43 @2) + (4:07 @3) + (28 @4) 1.05 km (5:14 / km) +1m 5:13 / km
ahr:146 max:157

Cycling 1:10:00 intensity: (53:10 @1) + (8:26 @2) + (7:44 @3) + (40 @4)
ahr:107 max:158

Has been a write off of a week but seems to be improving.. I really dug myself into a hole it seems.

Running 5:24 intensity: (1:35 @1) + (3:06 @2) + (43 @3) 1.01 km (5:20 / km) +18m 4:54 / km
ahr:119 max:143

12 PM

Strength and Conditioning 15:00 [1]

Saturday Oct 7, 2017 #

2 PM

Strength and Conditioning 15:00 [1]

Friday Oct 6, 2017 #

9 AM

Running 5:49 intensity: (3:42 @1) + (1:37 @2) + (30 @3) 1.14 km (5:06 / km) +2m 5:04 / km
ahr:142 max:160

Running 24:09 intensity: (5:50 @1) + (8:20 @2) + (6:16 @3) + (3:43 @4) 4.82 km (5:01 / km) +82m 4:37 / km
ahr:131 max:161

5 PM

Running 24:28 intensity: (9:48 @1) + (8:09 @2) + (1:50 @3) + (4:41 @4) 5.06 km (4:50 / km) +33m 4:41 / km
ahr:123 max:159

8 PM

Strength and Conditioning 12:00 [1]

Thursday Oct 5, 2017 #

7 AM

Strength and Conditioning 10:00 [1]

Seems to be settling down.
5 PM

Running 40:05 intensity: (11:32 @1) + (20:59 @2) + (3:05 @3) + (4:29 @4) 6.65 km (6:02 / km) +18m 5:57 / km
ahr:119 max:159

9 PM

Strength and Conditioning 10:00 [1]

Wednesday Oct 4, 2017 #

7 AM

Strength and Conditioning 10:00 [1]

8 PM

Strength and Conditioning 10:00 [1]

Tuesday Oct 3, 2017 #

5 PM

Running 36:20 intensity: (7:06 @1) + (10:12 @2) + (15:33 @3) + (3:29 @4) 7.47 km (4:52 / km) +62m 4:40 / km
ahr:132 max:160

Running 8:40 intensity: (1:53 @1) + (4:33 @2) + (1:07 @3) + (1:07 @4) 1.83 km (4:44 / km) +2m 4:42 / km
ahr:129 max:170

Spent the last couple of weeks recovering ready for another weekend effort and it seems to have caught up with me. Rested and stretched yesterday but hip still not in a great way, not injured, but just feeling like it isn't working right. I started some 400s (70, 68, 68, 67) but quickly realised I was flogging a dead horse so called it a day.. Should rethink my racing schedule so I'm actually in decent enough nick to train some of the time. Anyway, I've decided now to take this week a bit easier, get on top of it with lots of strengthening and stretching and nip it in the bud.
C • drills 1

Running 23:24 intensity: (8:40 @1) + (14:44 @2) 4.32 km (5:25 / km) +44m 5:09 / km
ahr:117 max:128

9 PM

Strength and Conditioning 10:00 [1]

Sunday Oct 1, 2017 #

9 AM

Running 6:40 intensity: (3:19 @1) + (2:38 @2) + (41 @3) + (2 @4) 1.09 km (6:06 / km)
ahr:115 max:156

Running 28:01 intensity: (9:17 @1) + (8:47 @2) + (7:55 @3) + (2:02 @4) 5.37 km (5:13 / km) +53m 4:59 / km
ahr:122 max:161

Running race 1:06:11 intensity: (30:00 @4) + (36:11 @5) 21.19 km (3:07 / km) +97m 3:03 / km
ahr:143 max:176

Great Scottish run half marathon - 4th

Hip had been niggling and I considered not racing but lots of stretching was making it feel better so I decided have a cup of man up.. Soaking wet day but not too windy so not too bad. Immediately dropped by the leaders but felt good heading up the second group. Andy Butchart had dropped off the leaders at the start and after a couple of miles he started to come back to us - I think I got a bit over keen at this point because I picked the pace up and we caught him around 3 miles. I led the group from this point and we caught one more guy and people slowly dropped off. The pace was dropping off the 5 minute miling I had been aiming for but noone else came through to help set the pace. From about 7 miles I was on my own in 4th and was just slowly descending into the well. Hip started tightening up after 11 miles but didn't slow me.
Overall I'm happy with the position (and a nice scalp!) but I was hoping to run a bit faster.. Whilst the conditions weren't too bad it wasn't half slippy at times and I did have to set a lot of the pace myself..
Selected for doping control which makes it 4 tests in 3 months.. I must be doing something right..
C • Good effort! 4

Running 15:19 [1] 2.78 km (5:30 / km)
ahr:103 max:110

2 PM

Running 9:13 intensity: (3:21 @1) + (5:29 @2) + (23 @3) 1.87 km (4:56 / km) +17m 4:43 / km
ahr:115 max:140

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