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Training Log Archive: Kris

In the 31 days ending Dec 31, 2017:

activity # timemileskm+mload
  Running49 49:43:22 386.32(7:43) 621.72(4:48) 6924741.1
  Strength and Conditioning8 4:31:0027.1
  Orienteering2 2:12:58 10.81(12:18) 17.39(7:39) 32942.2
  Cycling2 1:09:587.0
  Total54 57:37:18 397.12 639.1 7253817.5

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Sunday Dec 31, 2017 #

9 AM

Running 32:55 [2] 7.04 km (4:40 / km) +67m 4:28 / km
ahr:152 max:176

6 PM

Running 32:34 intensity: (6:54 @1) + (17:23 @2) + (7:08 @3) + (1:09 @4) 6.4 km (5:05 / km) +4m 5:04 / km
ahr:124 max:160

Running 14:34 intensity: (19 @1) + (4 @2) + (5 @3) + (2:59 @4) + (11:07 @5) 5.0 km (2:55 / km) +5m 2:54 / km
ahr:175 max:186

Nos Galan 5km - 3rd.
Gave it a go but didn't have the legs. Really slow start, which was nice for the legs but a bit stressful. I stretched out out going into the second lap and then Matt Clowes took it on from about half way. The pace slowly ratcheted to the point where my legs just didn't want to go any faster and I was slowly dropped. Managed a bit of a sprint finish but I was out of it by that point. I had a good view of Ieuan kicking for the win though. Just missing a bit of sharpness as I didn't feel able to really get everything out of myself - legs aren't used to the paces needed but general fitness is good.

Running 34:35 intensity: (5:10 @1) + (28:04 @2) + (1:21 @3) 7.01 km (4:56 / km) +26m 4:51 / km
ahr:123 max:138

Biggest ever volume in month of training, but the ratio of 6 races to 3 sessions is probably the wrong way around. My fitness is getting back to where I want it to be which is nice - just missing some of the top end that I had last year but there is time for that. Hopefully I can get a run of consistency going over the next few months - I was in great shape at this time last year but faltered a bit at the end of January.. Hopefully I can learn that lesson and know when to push on and when to back off..

Saturday Dec 30, 2017 #

8 AM

Running 44:54 intensity: (16:05 @1) + (28:03 @2) + (46 @3) 9.42 km (4:46 / km) +93m 4:33 / km
ahr:118 max:136

5 PM

Running 53:14 intensity: (16:01 @1) + (31:55 @2) + (5:06 @3) + (12 @4) 10.85 km (4:54 / km) +140m 4:37 / km
ahr:121 max:156

W/ strides

Friday Dec 29, 2017 #

10 AM

Running 1:03:52 intensity: (26:36 @1) + (34:15 @2) + (3:01 @3) 10.44 km (6:07 / km) +264m 5:26 / km
ahr:117 max:143

Annual run with Matt.

Thursday Dec 28, 2017 #

2 PM

Running 1:31:29 intensity: (25 @1) + (4:35 @2) + (58:54 @3) + (27:35 @4) 25.22 km (3:38 / km) +170m 3:31 / km
ahr:150 max:169

Didn't feel great before heading out but felt good once I started. Worked a bit harder up the hill at the end to keep the pace steady.
4 PM

Strength and Conditioning 6:00 [1]

Wednesday Dec 27, 2017 #

8 AM

Running 1:22:51 intensity: (12:12 @1) + (48:21 @2) + (13:38 @3) + (8:40 @4) 15.21 km (5:27 / km) +288m 4:59 / km
ahr:128 max:172

Tuesday Dec 26, 2017 #

10 AM

Running 27:48 intensity: (24:04 @1) + (3:04 @2) + (25 @3) + (15 @4) 5.16 km (5:23 / km) +15m 5:19 / km
ahr:87 max:160

Running race 23:59 intensity: (18 @1) + (4 @2) + (7 @3) + (5:14 @4) + (18:16 @5) 8.09 km (2:58 / km) +28m 2:55 / km
ahr:176 max:186

Glynneath 5 mile - 2nd
Jonny Hopkins pushed the pace at the beginning and we matched each other on the way out, setting a fast pace. After the turn we each put in a couple of surges to test the waters. I put in a big dig with about 2.5km to go and got a gap. I tried to make it stick but couldn't break the elastic. With about 800 to go, the 10m gap I'd made started to shrink and he came past with 400m to go. I didn't have a sprint to counter and came in 5s behind.

Reasonably satisfied with that, didn't have the top gear I had last year but the pace on the first half was also much higher.

Running 29:13 intensity: (5:06 @1) + (24:07 @2) 5.76 km (5:04 / km) +28m 4:57 / km
ahr:118 max:131

4 PM

Running 55:52 intensity: (9:00 @1) + (40:26 @2) + (6:26 @3) 10.95 km (5:06 / km) +211m 4:39 / km
ahr:123 max:152

Spinning the legs out. I didn't need this long but quite enjoyed Clyne in the dark and rain and the obsessive compulsive in me wanted the 100 miles. Easing back on the mileage until Sunday.

Monday Dec 25, 2017 #

3 PM

Running 1:01:54 intensity: (2:50 @1) + (56:47 @2) + (2:17 @3) 14.35 km (4:19 / km) +121m 4:08 / km
ahr:127 max:140

Anti-productive in my quest to find out how much weight I can put on in a day..

Sunday Dec 24, 2017 #

9 AM

Running 1:47:33 intensity: (7:13 @1) + (1:25:01 @2) + (15:19 @3) 25.29 km (4:15 / km) +136m 4:08 / km
ahr:127 max:146

10 miles with the Harriers and then the rest home.
11 AM

Strength and Conditioning 10:00 [1]

Saturday Dec 23, 2017 #

8 AM

Running 30:51 [2] 6.0 km (5:09 / km) +16m 5:04 / km

Running race 14:26 [5] 5.0 km (2:53 / km)

Swansea Bay Parkrun.
Josh Griffith's took the record off me a few weeks ago (with 14.42) and so I wanted a go at getting it back. Wasn't sure this was going to be possible so I prepared a bit better than I normally do for parkrun (I got up and had a proper breakfast first). Jonny Tobin and a good group of Swansea Harriers down and Jonny took the pace on the first k. We were together then until about 3km and then I started to get a gap. Felt good and was working hard all the way in. Happy with that.

I think I can stop caveating my fitness with 'but I've been injured' now.

2.54, 2.56, 2.52, 2.53, 2.51
C • Nice 2

Running 1:05:29 [2] 13.89 km (4:43 / km) +32m 4:40 / km

Friday Dec 22, 2017 #

11 AM

Running 1:08:28 intensity: (43:03 @1) + (21:40 @2) + (2:46 @3) + (59 @4) 11.09 km (6:10 / km) +197m 5:40 / km
ahr:112 max:160

Nice run from Cwm Ivy.
4 PM

Running 42:51 intensity: (16:02 @1) + (26:48 @2) + (1 @3) 8.99 km (4:46 / km) +93m 4:32 / km
ahr:117 max:134

Just taking it nice and easy..

Thursday Dec 21, 2017 #

7 AM

Running 11:00 [1] 2.1 km (5:14 / km) +40m 4:47 / km

Strength and Conditioning 30:00 [1]

Bar warm up.

Deadlift x 5 - 60, 60, 70, 70
Bench Press w/ plate x 10 - 25, 25, 25, 25

DB Split Squat x 5 L+R - 12, 12, 12
Pull up x 5 - -41, -41, -41
2 PM

Running 1:13:23 intensity: (2:45 @1) + (34:04 @2) + (36:29 @3) + (5 @4) 18.13 km (4:03 / km) +140m 3:54 / km
ahr:133 max:155

Wednesday Dec 20, 2017 #

7 AM

Running 40:46 intensity: (7:45 @1) + (32:24 @2) + (37 @3) 8.89 km (4:35 / km) +95m 4:21 / km
ahr:119 max:145

Legs have felt really quite good for the last week or so. Today didn't follow that pattern.
6 PM

Running 1:14:06 intensity: (2:10 @1) + (1:03:05 @2) + (8:51 @3) 18.01 km (4:07 / km) +136m 3:58 / km
ahr:127 max:146

As close to a 'raz' as I ever get..

Tuesday Dec 19, 2017 #

6 AM

Running 11:00 [1] 2.1 km (5:14 / km) +40m 4:47 / km

Strength and Conditioning 45:00 [1]

Bar warm up.

Back Squat x 5 - 50, 70, 70, 70
DB bent over row x 10 - 9, 9, 9, 9

Straight Leg Deadlift x 5 - 50, 50, 50, 50
DB Shoulder Press x 10 - 9, 9, 9, 9

{60s Plank, 45s Side Plank L+R, 30s SL Bridge L+R - 6kg, 10 x Arabesque L+R 6kg, 10 x SL box jumps L+R} x2
5 PM

Running 30:51 intensity: (13:10 @1) + (14:49 @2) + (2:52 @3) 6.15 km (5:01 / km) +20m 4:56 / km
ahr:115 max:150

Running 28:12 intensity: (32 @1) + (2:51 @2) + (5:38 @3) + (13:53 @4) + (5:18 @5) 6.36 km (4:26 / km)
ahr:159 max:183

Track closed for the next 18 months so group has moved onto the roads. 12 x ~500m with about 60s recovery, running as a parlauf. Hard session as me and Jamie were starting together and this made it difficult not to race.
7 PM

Running 34:20 intensity: (2:14 @1) + (30:51 @2) + (1:15 @3) 6.42 km (5:21 / km) +89m 5:00 / km
ahr:121 max:139

Monday Dec 18, 2017 #

7 AM

Running 45:19 intensity: (7:43 @1) + (36:12 @2) + (1:24 @3) 10.15 km (4:28 / km) +106m 4:15 / km
ahr:121 max:137

Sunday Dec 17, 2017 #

12 PM

Running 1:29:17 intensity: (7:50 @1) + (37:54 @2) + (37:29 @3) + (6:04 @4) 19.46 km (4:35 / km) +160m 4:24 / km
ahr:134 max:168

Bit of a longer run before the handicap.

Running 19:24 intensity: (26 @1) + (6 @2) + (9 @3) + (8:01 @4) + (10:42 @5) 6.14 km (3:10 / km) +58m 3:01 / km
ahr:173 max:184

Hawks xmas handicap.
Started 35s behind James Donald (and over 30 minutes behind the first starter). Caught him just before the last descent and went for it.

Running 12:07 intensity: (2:10 @1) + (9:57 @2) 2.17 km (5:35 / km) +22m 5:19 / km
ahr:119 max:133

Running 12:55 intensity: (6:21 @2) + (6:28 @3) + (6 @4) 2.46 km (5:14 / km) +30m 4:56 / km
ahr:134 max:157

Saturday Dec 16, 2017 #

8 AM

Running 2:03:52 intensity: (11:09 @1) + (1:34:06 @2) + (15:37 @3) + (3:00 @4) 28.0 km (4:25 / km) +131m 4:19 / km
ahr:127 max:160

Hawks long run

Friday Dec 15, 2017 #

6 AM

Running 6:25 intensity: (5:00 @1) + (1:25 @2) 1.1 km (5:50 / km) +4m 5:44 / km
ahr:103 max:130

Started on the reverse commute but lots of sheet ice about and nearly stacked it three times in about 500m. This was on one of the sections which was the least icy bits last night.. Decided that it would take me too long and I'd end up on my arse too much and so I bailed and got on the bus. Thought about a little run when I got to Leuchars but it was still pretty icy and so I'll go at lunch..
12 PM

Running 1:11:40 intensity: (3:39 @1) + (1:06:28 @2) + (1:33 @3) 16.22 km (4:25 / km) +111m 4:16 / km
ahr:124 max:137

Much nicer to run in the daylight and with very little ice..

Thursday Dec 14, 2017 #

6 AM

Running 11:00 [1] 2.1 km (5:14 / km) +40m 4:47 / km

Strength and Conditioning 45:00 [1]

Bar warm up.

Deadlift x 5 - 60, 80, 80, 80
Bench Press w/ bar x 10 - 20, 30, 30, 30

DB Split Squat x 5 L+R - 10, 10, 10
Pull up x 5 - -50, -45, -45

{10x Side hip raise L+R, 10x Swiss Ball Rollout, 10x SL Bridge L+R, 10 x Arabesque L+R (2x4kg), 6 x SL box jumps L+R} x 2
5 PM

Running 3:01 [1] 0.54 km (5:35 / km) +3m 5:26 / km

Running 1:19:34 intensity: (1:33 @1) + (38:50 @2) + (32:08 @3) + (7:03 @4) 17.99 km (4:25 / km) +113m 4:17 / km
ahr:135 max:171

Icy icy icy..

Wednesday Dec 13, 2017 #

7 AM

Running 30:00 intensity: (1:55 @1) + (27:43 @2) + (22 @3) 7.0 km (4:17 / km)
ahr:127 max:136

Treadmill fun. Didn't fancy the cold, and actually didn't mind this too much. Quite nice to just stick on a speed and not have to think about it. Started off a bit slower but the majority was 14.5km/h @ 2%

Running 11:00 [1] 2.1 km (5:14 / km) +40m 4:47 / km

5 PM

Running 50:23 intensity: (1:39 @1) + (36:36 @2) + (5:33 @3) + (6:35 @4) 10.69 km (4:43 / km) +67m 4:34 / km
ahr:131 max:167

I'd rather run in singles but doubles does make it easier.

Tuesday Dec 12, 2017 #

6 AM

Running 11:00 [1] 2.1 km (5:14 / km) +40m 4:47 / km

Strength and Conditioning 45:00 [1]

Bar warm up.

Back Squat x 5 - 50, 60, 60, 60
Hanging row x 10

Deadlift x 5 - 60, 60, 60, 60
DB Shoulder Press x 10 - 10, 10, 10, 10

{60s Plank, 45s Side Plank L+R, 30s SL Bridge L+R, 10 x Arabesque L+R 4kg, 10 x SL box jumps L+R} x2
5 PM

Running 41:04 intensity: (24:33 @1) + (16:22 @2) + (9 @3) 7.4 km (5:33 / km) +66m 5:19 / km
ahr:112 max:137

Running 25:59 intensity: (29 @1) + (2:06 @2) + (3:56 @3) + (14:35 @4) + (4:53 @5) 6.75 km (3:51 / km)
ahr:161 max:181

1600, 400, 1200, 400, 800, 400, 1600 (1 Mon)
4.58, 69, 3.35, 67, 2.18, 65, 4.55

Last time on the track as it is shutting for renovation. White track but wasn't to bad for grip to stay with but started to get slippy in place towards the end. Struggled to get my legs going again. I don't know if this is due to the strength in the morning or just generally getting back into the swing of things. I don't really want to move strength as I like having Monday as a proper rest day..

Running 26:38 intensity: (6:30 @1) + (19:53 @2) + (15 @3) 5.15 km (5:11 / km) +34m 5:00 / km
ahr:120 max:142

Monday Dec 11, 2017 #

7 AM

Cycling 40:00 [1]
ahr:84 max:95

6 PM

Running 46:32 intensity: (7:26 @1) + (39:02 @2) + (4 @3) 10.01 km (4:39 / km) +104m 4:25 / km
ahr:120 max:136

Sunday Dec 10, 2017 #

10 AM

Running 2:58:18 intensity: (2:00:00 @2) + (58:18 @3) 25.23 km (7:04 / km) +1479m 5:28 / km

Long run with GG. Nice and snowy.

Saturday Dec 9, 2017 #

10 AM

Running 36:35 [2] 8.0 km (4:34 / km) +22m 4:30 / km

Shake out down to car share. Bag heavier than expected..
1 PM

Running 34:28 [2] 6.34 km (5:26 / km) +66m 5:10 / km

Running race 29:59 intensity: (11 @1) + (4 @2) + (12 @3) + (17:57 @4) + (11:35 @5) 9.49 km (3:10 / km) +93m 3:01 / km
ahr:173 max:181

East District XC Championships, 2nd.
Frozen course and so super fast. Good group with Jamie Crowe, Robbie Simpson and others on the first lap. I was regretting not wearing gloves as my hands were painfully cold. I moved to the front and started to ratchet up the pace on the second lap as the group was still a bit large for my liking. Just Jamie and I together going into the last lap. I tried to keep the pace high but couldn't get a gap and he came past with about 250 to go. I tried to come back but couldn't manage it with the turns and finished just behind. Fair enough, he got the timing spot on and had too much pace for me. Nice to be feeling good again, just missing that little something extra but that will come.
9.51, 10.07, 10.00 for the three laps
C • congratulations 2

Running 16:48 intensity: (8:05 @1) + (8:43 @2) 2.97 km (5:40 / km) +25m 5:26 / km
ahr:116 max:133

Friday Dec 8, 2017 #

7 AM

Running 32:26 intensity: (2:32 @1) + (28:07 @2) + (1:47 @3) 6.54 km (4:58 / km) +72m 4:42 / km
ahr:154 max:165

Really need to stop using this HR monitor as it is rubbish.
5 PM

Running 1:10:15 intensity: (2:01 @1) + (31:08 @2) + (34:06 @3) + (3:00 @4) 15.05 km (4:40 / km) +106m 4:31 / km
ahr:135 max:167

Had to run a bit faster than I would have liked as I left work with not quite enough time before the bus..
7 PM

Running 6:41 intensity: (1:10 @1) + (5:27 @2) + (4 @3) 1.16 km (5:45 / km) +37m 4:58 / km
ahr:119 max:136

Thursday Dec 7, 2017 #

6 AM

Running 11:00 [1] 2.1 km (5:14 / km) +40m 4:47 / km

Strength and Conditioning 45:00 [1]

Bar warm up.

Deadlift x 5 - 60, 60, 70, 70
Bench Press w/ plate x 10 - 25, 25, 25, 25

DB Split Squat x 5 L+R - 10, 10, 10, 10
Pull up x 5 - -50, -45, -45, -45

{10x Side hip raise L+R, 10x Swiss Ball Rollout, 10x SL Bridge L+R (6kg), 10 x Arabesque L+R (2x4kg), 10 x SL box jumps L+R} x 2
5 PM

Running 1:00:01 intensity: (2:48 @1) + (33:51 @2) + (14:31 @3) + (8:38 @4) + (13 @5) 13.76 km (4:22 / km) +18m 4:20 / km
ahr:134 max:175

Scouting out somewhere for tempo running, including 2 x 2km a bit faster. Nice and flat but pretty windy tonight. Legs felt quite heavy.

Wednesday Dec 6, 2017 #

6 AM

Running 1:28:03 intensity: (9:44 @1) + (1:14:29 @2) + (3:50 @3) 18.0 km (4:53 / km) +147m 4:42 / km
ahr:121 max:148

Legs took a good while to realise what they were doing..

Tuesday Dec 5, 2017 #

6 AM

Running 11:00 [1] 2.1 km (5:14 / km) +40m 4:47 / km

Strength and Conditioning 45:00 [1]

Bar warm up.

Back Squat x 5 - 60, 60, 65, 65
Hanging row x 10

Deadlift x 5 - 60, 70, 70, 70
DB Shoulder Press x 10 - 10, 10, 10, 10

{60s Plank, 30s Side Plank L+R, 30s SL Bridge L+R, 10 x Arabesque L+R, 5 x SL box jumps L+R} x2
5 PM

Running 29:23 intensity: (5:29 @1) + (6:19 @2) + (5:56 @3) + (11:39 @4) 5.18 km (5:40 / km) +67m 5:20 / km
ahr:138 max:165

Running 17:42 intensity: (2:17 @1) + (4:03 @2) + (2:44 @3) + (7:17 @4) + (1:21 @5) 4.87 km (3:38 / km)
ahr:145 max:176

6 x 600m (200m)
1.46, 1.46, 1.44, 1.43, 1.43, 1.43

Left leg was a bit niggly at times (although better in the last couple) so I erred on the side of caution. Feeling ok.

Running 35:00 intensity: (8:28 @1) + (19:58 @2) + (1:44 @3) + (4:50 @4) 6.41 km (5:28 / km) +35m 5:19 / km
ahr:125 max:160

Monday Dec 4, 2017 #

7 AM

Cycling 29:58 [1]
ahr:86 max:92

5 PM

Running 42:20 intensity: (1:57 @1) + (16:56 @2) + (13:55 @3) + (9:32 @4) 8.77 km (4:50 / km) +58m 4:40 / km
ahr:138 max:164

Feeling very warm being back in Britain.

Sunday Dec 3, 2017 #

8 AM

Running 2:29:10 intensity: (39:20 @1) + (1:14:11 @2) + (15:17 @3) + (20:22 @4) 23.13 km (6:27 / km) +763m 5:32 / km
ahr:126 max:172

Snowy snowy plod. Been an awesome weekend in Oslo but I think I'd lose my mind running in the snow all winter..

Saturday Dec 2, 2017 #

9 AM

Orienteering 45:51 intensity: (1:21 @1) + (14:12 @2) + (23:22 @3) + (6:56 @4) 6.58 km (6:58 / km) +88m 6:32 / km
ahr:139 max:166

The same as yesterday, tough going in the snowy terrain.

Running 35:25 intensity: (14:38 @1) + (20:47 @2) 6.49 km (5:27 / km) +63m 5:12 / km
ahr:115 max:129

Running on some tracks - much easier.
3 PM

Running 42:36 intensity: (3:06 @1) + (31:10 @2) + (8:20 @3) 7.95 km (5:21 / km) +112m 5:00 / km
ahr:125 max:149

Friday Dec 1, 2017 #

9 AM

Orienteering 1:27:07 intensity: (1:29 @1) + (19:55 @2) + (51:35 @3) + (14:08 @4) 10.81 km (8:04 / km) +241m 7:15 / km
ahr:143 max:161

Snowy, and quite deep heather. Some good orienteering, some missing and some bad. A bit cold by the end.
5 PM

Running 22:13 intensity: (3:30 @1) + (37 @2) + (8:55 @3) + (9:11 @4) 3.6 km (6:11 / km) +62m 5:41 / km
ahr:141 max:164

Running 7:16 intensity: (28 @1) + (1:49 @2) + (1:33 @3) + (3:26 @4) 1.6 km (4:32 / km)
ahr:141 max:159

Running 8:40 intensity: (4:20 @4) + (4:20 @5) 3.0 km (2:53 / km)
ahr:132 max:182

Indoor 3km in Bislett. This was one of the harder 9 flat 3kms I've run..

Splits - 1:39, 1:36, 1:34, 1:35, 1:33, 44
Paces - 3.02, 2.56, 2.52, 2.54, 2.51, 2.40

Running 17:53 intensity: (1:49 @1) + (15:15 @2) + (49 @3) 3.1 km (5:46 / km)
ahr:119 max:151

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