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Training Log Archive: Kris

In the 31 days ending Dec 31, 2018:

activity # timemileskm+mload
  Running40 41:06:06 340.1(7:15) 547.34(4:30) 4027562.3
  Strength and Conditioning1 8:000.8
  Total41 41:14:06 340.1 547.34 4027563.1

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Monday Dec 31, 2018 #

9 AM

Running 23:25 [1] 4.94 km (4:45 / km) +62m 4:28 / km

6 PM

Running 36:08 [2] 6.33 km (5:42 / km)

Running 14:19 [5] 5.1 km (2:48 / km) +5m 2:48 / km

Nos Galan 5 km - 1st.
Went hard at the start to avoid carnage as much as anything but looking around after about 300 m I saw that I had a little gap already. I decided to keep pushing the pace and see what the other guys did. Noone came with me and from then on I was on my own at the front. Was hard work but also felt good to go all in right at the start.

2.41 for the first km (watch split 2.45 and I started at 4 on the countdown).

Running 25:32 [1] 4.86 km (5:15 / km) +48m 5:00 / km

Sunday Dec 30, 2018 #

10 AM

Running 1:11:38 [2] 13.1 km (5:28 / km) +283m 4:56 / km

Easy down the beach with Ben and Patrick
5 PM

Running 50:00 [2] 11.12 km (4:30 / km) +79m 4:21 / km

Saturday Dec 29, 2018 #

11 AM

Running 39:36 [1] 8.83 km (4:29 / km) +89m 4:16 / km

Feeling a bit fragile after going for some drinks with the Harriers last night.

Friday Dec 28, 2018 #

10 AM

Running 1:11:10 [2] 15.99 km (4:27 / km) +152m 4:15 / km

Thursday Dec 27, 2018 #

9 AM

Running 1:32:17 [2] 21.37 km (4:19 / km) +170m 4:09 / km

Legs feeling quite good, searching for a new route.
5 PM

Running 41:40 [2] 8.65 km (4:49 / km) +98m 4:34 / km

Finishing the podcast I started earlier. Achilles feeling a bit sore to start with.

Wednesday Dec 26, 2018 #

10 AM

Running 32:25 [2] 5.82 km (5:34 / km) +44m 5:22 / km

Running race 23:47 [5] 8.1 km (2:56 / km) +43m 2:52 / km

Glynneath 5 miles - 1st.
Felt comfortable on the way out, with Jonny Hopkins and Rowan Axe (who I didn't recognise) for company at the start. We dropped Rowan at about 3km and Jonny and I turned together. I put in a dig after the turn and got to the bottom of the hill with a little gap. I kept my foot down from there all the way in. Just under my old record.

Running 25:40 [2] 4.91 km (5:14 / km) +15m 5:09 / km

Tuesday Dec 25, 2018 #

8 AM

Running 36:47 [1] 7.07 km (5:12 / km) +52m 5:01 / km

Very easy around singleton and then a last km with Mum and Dad on the cycle track.
3 PM

Running 40:05 [1] 8.76 km (4:34 / km) +89m 4:21 / km

Easy run with Matt. Soft pedaling.

Monday Dec 24, 2018 #

9 AM

Running 1:40:19 [2] 16.74 km (6:00 / km) +374m 5:23 / km

Nice easy beach run with Matt and Ben.

Sunday Dec 23, 2018 #

9 AM

Running 2:04:10 intensity: (44:10 @2) + (1:20:00 @3) 32.3 km (3:51 / km) +225m 3:43 / km

Steady long run. Went out before breakfast, so I was starving at the end, but managed ok.

Saturday Dec 22, 2018 #

8 AM

Running 1:41:22 [2] 16.6 km (6:06 / km) +300m 5:36 / km

Easy run with Matt around clyne.
5 PM

Running 37:12 intensity: (30:00 @2) + (4:42 @3) + (2:30 @4) 9.01 km (4:08 / km) +83m 3:57 / km

Easy run with 5 x 30s strides. Float recovery of 120, 90, 60, 30.

Friday Dec 21, 2018 #

11 AM

Running 1:31:00 intensity: (3:34 @1) + (21:43 @2) + (1:05:43 @3) 22.54 km (4:02 / km) +158m 3:54 / km
ahr:136 max:150

Ring road - didn't put in much effort at all, so surprised at the speed.

Thursday Dec 20, 2018 #

5 PM

Running 1:23:29 intensity: (3:06 @1) + (21:56 @2) + (53:07 @3) + (5:20 @4) 21.09 km (3:58 / km) +45m 3:55 / km
ahr:139 max:161

Tentsmuir - ran a couple of sections a bit harder but that was all. Feeling a bit wiped still. Hopefully a Christmas will give me a bit of time off mentally and help me get back into the training rhythm. Legs felt good though.

Wednesday Dec 19, 2018 #

7 AM

Running 40:35 intensity: (16:52 @1) + (23:43 @2) 8.92 km (4:33 / km) +82m 4:21 / km
ahr:116 max:133

Planned to run twice but knackered mentally so didn't. Hopefully I can get back into a good training rhythm over Christmas, so that I'm in decent shape come Stirling XC and ready to start the marathon work.

Tuesday Dec 18, 2018 #

Note

Left the hotel at 6.40 to go running but it was cold, windy and rainy so I decided to pack it in after a couple of minutes. I didn't want to use up all my mental energy getting the run done. I passed my viva so I don't feel bad about this laziness.
C • Dr. Jones 12

Monday Dec 17, 2018 #

7 AM

Running 40:39 intensity: (14:28 @1) + (25:09 @2) + (1:02 @3) 8.8 km (4:37 / km) +83m 4:25 / km
ahr:117 max:137

4 PM

Running 44:00 intensity: (8:53 @1) + (35:04 @2) + (3 @3) 10.0 km (4:24 / km)
ahr:118 max:132

Down the river in Belfast.

Sunday Dec 16, 2018 #

7 AM

Running 2:17:33 intensity: (16:41 @1) + (50:01 @2) + (1:10:24 @3) + (27 @4) 31.9 km (4:19 / km) +198m 4:11 / km
ahr:132 max:156

Hawks long run

Saturday Dec 15, 2018 #

1 PM

Running 32:04 intensity: (12:12 @1) + (15:47 @2) + (4:05 @3) 6.55 km (4:54 / km) +57m 4:41 / km
ahr:118 max:149

Running 20:49 intensity: (14 @1) + (6 @2) + (28 @3) + (18:58 @4) + (1:03 @5) 6.42 km (3:15 / km) +63m 3:06 / km
ahr:168 max:176

Hawks Xmas handicap, 4 laps of 1 mile. Starting at +39 minutes with noone within 3 minutes in front.. Cold, windy and hailing at times.

Running 50:17 intensity: (1:44 @1) + (37:52 @2) + (10:41 @3) 11.29 km (4:27 / km) +55m 4:21 / km
ahr:130 max:141

Friday Dec 14, 2018 #

3 PM

Running 1:46:30 intensity: (7:24 @1) + (1:27:55 @2) + (11:11 @3) 23.49 km (4:32 / km) +104m 4:26 / km
ahr:126 max:148

Running 8:01 intensity: (36 @1) + (5:15 @2) + (2:10 @3) 1.38 km (5:48 / km) +56m 4:50 / km
ahr:125 max:141

Thursday Dec 13, 2018 #

7 AM

Running 39:29 intensity: (7:52 @1) + (30:53 @2) + (44 @3) 8.87 km (4:27 / km) +83m 4:15 / km
ahr:120 max:137

Feeling better than yesterday despite a visit from doping control which meant that I drank a lot of water just before bed and was up a lot during the night to go to the loo. Thankfully this time it was over fairly quickly, so I wasn't in bed too late.
C • Water 3
5 PM

Running 52:37 intensity: (9:56 @1) + (19:36 @2) + (6:02 @3) + (17:03 @4) 12.38 km (4:15 / km) +94m 4:06 / km
ahr:135 max:169

Throat still a bit scratchy but feeling better. 4 relaxed threshold 'miles' (~1700 m) with 60 s recovery around the golf course paths. Nice loop, but windy and uphill on the return made it quite slow at times. Nothing special, but getting faster each time and felt ok.

5.49, 5.46, 5.29, 5.25

Wednesday Dec 12, 2018 #

Note
(rest day)

Feeling knackered, scratchy throat and constantly hungry so want to make sure I recover this week.

Tuesday Dec 11, 2018 #

5 PM

Running 1:02:07 intensity: (34:23 @1) + (26:55 @2) + (49 @3) 12.92 km (4:49 / km) +87m 4:39 / km
ahr:112 max:136

Met the hawks for a warm up prior to intervals but didn't feel up to it. I didn't get in until 11 last night and feeling a bit tired.

Monday Dec 10, 2018 #

8 AM

Running 59:53 [2] 12.53 km (4:47 / km)

Easy with Phil, Jamie and some of the girls after not much sleep. Legs a bit smashed to start with, but the torrential rain soon meant I forgot about them..

My left Achilles is a bit sore, not while running, but just when you press on it. I first noticed it on Thursday doing strides in spikes. This worried me, not because I thought it was a serious injury, but because I didn't know how it would react to 10 km in spikes on the weekend. Those who remember my only other GB athletics vest will recall that I ignored some niggles going in and pulled out 2 km into a 10 km with a calf injury. After that experience I seriously wondered if I would ever get a GB vest again, and this soreness made me worry that was all going to happen again. That was my biggest worry going in. As it happens, I didn't feel it during the race and it feels no worse now. If anything, it feels better, but that might just be because I'm not worried about it any more.
C • Heel wedge? 2

Sunday Dec 9, 2018 #

8 AM

Running 19:57 intensity: (16:39 @1) + (3:18 @2) 4.05 km (4:56 / km)
ahr:109 max:121

Slept well and feeling good in the legs. Nervous excitement starting to build..
C • Competent 26
1 PM

Running 29:21 intensity: (14:07 @1) + (10:15 @2) + (2:45 @3) + (2:14 @4) 5.53 km (5:19 / km)
ahr:117 max:163

2 PM

Running race 29:30 [5] 10.3 km (2:52 / km)

European Cross Country Championships - 12th.

The course was twisty with lots of little banks making it very different from any cross country I'd run before. The ground was soaking wet but sandy, so it was more solid underfoot than it looked. I guessed that people would probably overcook it with all the little accelerations, so my game plan was to start cautious, save energy and try to work my way through.

The start was quick but I sat near the back as planned; tracking Dewi and Charlie which gave me confidence that I wasn't going to be left behind. The first couple of laps were a bit manic, people everywhere, but I gradually moved through as best I could. By around halfway I'd passed Charlie, Nick and Ross and was in a scoring position with Marc and Dewi in sight up ahead. This was a huge boost because I never really thought that I'd be anywhere near scoring for the team (top 3 from the nation). I caught those two and we were in a group for a bit until Marc pushed on with a lap to go, taking an Irish guy and an Italian with him. I didn't have the legs to follow this move but I got in front of Dewi in the last kilometer to finish 12th and second scorer. Our packing, 9th, 12th and 13th, meant that we snuck the silver medal just ahead of Italy, Spain and Belgium - unreal to think I have a European championships medal!

Way better than I expected going in - the course suited me and I got the tactics spot on. The whole experience was awesome; really nice people in the team, amazing atmosphere, accommodation in a safari park (watching rhinos and zebras while eating breakfast) - I'll definitely bank a few memories from this weekend.

Laps (1500m, 1300m last lap):
4.23 (41), 4.15 (28), 4.14 (18), 4.13 (12), 4.17 (10), 4.20 (13), 3.49 (12)
3 PM

Running 15:00 [1] 3.0 km (5:00 / km)

Saturday Dec 8, 2018 #

10 AM

Running 39:01 [2] 7.91 km (4:56 / km) +3m 4:55 / km

Easy running on the course and then a couple of strides.

Friday Dec 7, 2018 #

Note

Long travel day - flight delayed from Edinburgh which meant I missed my onwards flight to Amsterdam (with the team) and had to wait 5 hours in Heathrow for the next one.

Thursday Dec 6, 2018 #

3 PM

Running 25:34 intensity: (12:28 @1) + (13:06 @2) 4.96 km (5:09 / km)
ahr:111 max:130

Running 5:17 intensity: (10 @1) + (35 @2) + (2:27 @3) + (2:05 @4) 1.47 km (3:36 / km)
ahr:147 max:164

A couple of longer strides in spikes. Planned to do a bit more but stomach a bit dodgy as I had eaten quite soon beforehand.

Running 19:35 intensity: (1:06 @1) + (10:17 @2) + (7:49 @3) + (23 @4) 4.48 km (4:22 / km) +59m 4:06 / km
ahr:131 max:157

Wednesday Dec 5, 2018 #

6 AM

Strength and Conditioning 8:00 [1]

Short home circuit to get things moving.
6 PM

Running 1:00:58 intensity: (12:45 @1) + (48:13 @2) 13.75 km (4:26 / km) +95m 4:17 / km
ahr:119 max:133

Bringing the volume down (again).

Tuesday Dec 4, 2018 #

7 AM

Running 33:02 intensity: (18:10 @1) + (14:52 @2) 7.2 km (4:35 / km) +71m 4:22 / km
ahr:112 max:132

6 PM

Running 20:12 intensity: (18:44 @1) + (1:28 @2) 4.03 km (5:00 / km) +37m 4:47 / km
ahr:98 max:121

Running 27:08 intensity: (5:54 @1) + (9:10 @2) + (5:41 @3) + (6:23 @4) 5.47 km (4:58 / km) +2m 4:57 / km
ahr:133 max:171

Feeling a bit knackered, probably from being busy the last few days, so I was happy it was a short session.

4 x ~500 (70s), 4 x ~300 (70s), 2km easy with 4 x ~200m strides.

Started a bit slow, worried about ice, but it was fine, I eased into it, and felt pretty good. Sat back at the start of the 300's and tried to finish fast, which was fun and I felt like I had some speed. I got back to the car to 2 missed phone calls and two emails from British Athletics - time to start tapering.
C • missed calls 15

Running 15:01 intensity: (8:39 @1) + (6:22 @2) 2.96 km (5:04 / km)
ahr:114 max:122

Monday Dec 3, 2018 #

7 AM

Running 40:33 intensity: (19:51 @1) + (20:40 @2) + (2 @3) 8.78 km (4:37 / km) +79m 4:25 / km
ahr:113 max:133

Ever so slightly shorter than my old morning route.
5 PM

Running 46:58 intensity: (35:25 @1) + (11:33 @2) 9.69 km (4:51 / km) +57m 4:42 / km
ahr:111 max:127

Sunday Dec 2, 2018 #

8 AM

Running 1:57:25 intensity: (6:03 @1) + (27:40 @2) + (1:23:22 @3) + (20 @4) 30.05 km (3:54 / km) +107m 3:50 / km
ahr:138 max:155

Out towards Carnoustie before skiving on journeys to the dump.

Saturday Dec 1, 2018 #

6 PM

Running 1:04:59 intensity: (8:59 @1) + (53:15 @2) + (2:45 @3) 15.04 km (4:19 / km) +144m 4:07 / km
ahr:123 max:139

Moving house all day.

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