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Training Log Archive: Kris

In the 7 days ending Jan 1, 2017:

activity # timemileskm+mload
  Running10 11:16:49 83.84(8:04) 134.93(5:01) 1407161.4
  Total10 11:16:49 83.84(8:04) 134.93(5:01) 1407161.4

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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.

Saturday Dec 31, 2016 #

8 AM

Running 33:10 [2] 6.6 km (5:02 / km) +1m 5:01 / km

6 PM

Running 31:47 intensity: (13:49 @1) + (11:58 @2) + (5:56 @3) + (4 @4) 5.64 km (5:38 / km)
ahr:119 max:156

Running race 14:11 intensity: (13 @1) + (4 @2) + (5 @3) + (59 @4) + (12:50 @5) 5.0 km (2:50 / km) +60m 2:41 / km
ahr:180 max:192

Nos Galan - 1st - Course Record

Three laps. Shared the work pretty well with Josh and Ieuan and it was us and Alex George in a pack of four going into the last lap. I went to the front at this point to try to pick up the pace because I didn't fancy a sprint. Got to the turn around up the hill with Ieuan and a bit of a gap to the other two. Pushed hard on the way back down, got a gap, and just ran as hard as I could. Was tying up the last 200m but had enough of a gap to take the win.. Chuffed with that.

Running 1:19 [2] 0.17 km (7:53 / km)
ahr:127 max:133

Running 15:29 intensity: (7:43 @1) + (7:46 @2) 2.47 km (6:17 / km) +21m 6:02 / km
ahr:115 max:127

Friday Dec 30, 2016 #

7 AM

Running 53:00 [2] 8.6 km (6:10 / km) +120m 5:46 / km

Thursday Dec 29, 2016 #

9 AM

Running 41:45 [2] 9.26 km (4:31 / km) +101m 4:17 / km
ahr:72 max:72

5 PM

Running 58:30 intensity: (23:44 @1) + (21:23 @2) + (8:50 @3) + (4:33 @4) 11.4 km (5:08 / km) +91m 4:56 / km
ahr:122 max:170

Inc 5 x 200m strides

Wednesday Dec 28, 2016 #

10 AM

Running 2:25:56 intensity: (39:49 @1) + (1:35:37 @2) + (10:30 @3) 28.18 km (5:11 / km) +444m 4:48 / km
ahr:121 max:152

First 8km with Matt around three cliffs and then I ran home around the coast

Tuesday Dec 27, 2016 #

9 AM

Running 57:27 [2] 9.13 km (6:17 / km) +185m 5:43 / km

With Matt and Paddy around clyne
6 PM

Running 48:28 intensity: (2:44 @1) + (42:59 @2) + (2:45 @3) 10.21 km (4:45 / km) +95m 4:32 / km
ahr:123 max:139

With Matt on his bike
C • Hold on 2

Monday Dec 26, 2016 #

10 AM

Running 29:42 [2] 5.33 km (5:35 / km) +14m 5:30 / km

Running race 23:49 [5] 8.05 km (2:58 / km) +41m 2:53 / km

Glynneath 5.

Legs still a bit tired from Saturday but there was a good group of Swansea Harriers out with Jonny, Guy and Danal. A few surges at the start but we were setting a good pace on the way out. At the turn, I put in a bit of a dig and tried to run it home. I don't know when I got the gap as I didn't want to look back but with a mile left I had 75m (I asked Matt who had cycled it to watch as I still didn't want to look back). Happy with the time in pretty good conditions.

Running 1:47 [1] 0.2 km (9:00 / km) +2m 8:38 / km

C • Happy with the time..... 1

Running 21:42 [2] 3.7 km (5:52 / km) +11m 5:47 / km

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