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Training Log Archive: Kris

In the 7 days ending Jul 7, 2019:

activity # timemileskm+mload
  Running10 9:49:20 79.61(7:24) 128.11(4:36) 1376137.8
  Total10 9:49:20 79.61(7:24) 128.11(4:36) 1376137.8

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MoTuWeThFrSaSu

Sunday Jul 7, 2019 #

10 AM

Running 2:19:00 intensity: (12:34 @1) + (1:21:50 @2) + (44:36 @3) 28.4 km (4:54 / km) +453m 4:32 / km
ahr:130 max:151 shoes: Black Roc

Nice long run in the Chilterns with Matt.

Saturday Jul 6, 2019 #

8 AM

Running 32:43 intensity: (20:06 @1) + (12:37 @2) 6.36 km (5:09 / km) +51m 4:57 / km
ahr:114 max:130 shoes: Grey Cumulus

Morning shakeout with Matt - enjoyed this and looking forward to a longer one tomorrow..
8 PM

Running 29:29 intensity: (3:29 @1) + (18:53 @2) + (5:26 @3) + (1:40 @4) + (1 @5) 5.8 km (5:05 / km) +105m 4:40 / km
ahr:128 max:175 shoes: Grey Cumulus

Running race 29:10 intensity: (12:27 @4) + (16:43 @5) 10.0 km (2:55 / km)
ahr:165 max:187 shoes: Blue 4's

Highgate Night of the 10km PB's.
Loved it and really happy with that. That said, I think I need to get out of my own head.

I kept talking myself down in the days/hours beforehand - your not in shape, training hasn't been good etc. Luckily I talked myself into a 'just go out and enjoy it' state of mind. It seems a bit silly now, but after building myself back into good shape after the Achilles issue, the flu I had done weeks ago knocked me back - mentally more than physically. Motivation and conference weren't exactly the highest - the mind is a weird thing (or mine is at least)

The race went great. I tucked myself in at the start and sheltered as best as I could. The second km was a bit rapid, but the pace felt quite comfortable apart from that. I found a really good rhythm and tucked myself in a good group of Brits. The pace started to bite at about 6km but it was made a bit easier by the fact that the group was getting smaller and, whilst I was hurting, I wasn't dropping back. Feeling good, I took on a bit of the pace with about 7 laps to go - but when I got to a mile to go I was cooked. It didn't help that I worked out that I'd need a very rapid last mile to pb and I kind of accepted that that wasn't going to happen at that point. It might have been interesting to see if I could have stuck with a faster group, but considering my expectations going in, I'm happy - and it certainly hurt!

Looking forward to a summer of racing - hopefully there'll be lots more to enjoy and I can stop thinking so much! If you can't tell, I've definitely been overthinking recently.
C • Nice running 3

Running 12:45 intensity: (6:55 @1) + (5:50 @2) 2.19 km (5:49 / km) +2m 5:47 / km
ahr:113 max:123 shoes: Grey Cumulus

Friday Jul 5, 2019 #

12 PM

Running 38:38 intensity: (17:15 @1) + (21:23 @2) 7.99 km (4:50 / km) +43m 4:42 / km
ahr:114 max:128 shoes: Green Peg 2

Exactly the same run as yesterday. Starting to get a bit nervous for tomorrow - I feel like I haven't raced much lately and I'm definitely jumping in at the deep end!

Thursday Jul 4, 2019 #

12 PM

Running 38:18 intensity: (15:21 @1) + (22:57 @2) 8.12 km (4:43 / km) +69m 4:31 / km
ahr:115 max:128 shoes: Green Peg 2

Wednesday Jul 3, 2019 #

7 AM

Running 40:05 intensity: (6:22 @1) + (32:29 @2) + (1:14 @3) 8.82 km (4:33 / km) +105m 4:17 / km
ahr:121 max:141 shoes: Grey Cumulus

Started off feeling like a 125 year old but finished feeling quite decent.
5 PM

Running 1:03:12 intensity: (5:31 @1) + (57:41 @2) 14.67 km (4:19 / km) +51m 4:14 / km
ahr:122 max:133 shoes: Grey Dyna

Tentsmuir after work. Doping control came to work this afternoon. I've run fewer orienteering races since World Champs last year (3) than I've had tests (4).

Tuesday Jul 2, 2019 #

7 AM

Running 40:05 intensity: (4:44 @1) + (32:56 @2) + (2:25 @3) 8.79 km (4:34 / km) +134m 4:14 / km
ahr:124 max:138 shoes: Grey Cumulus

Need to get back into a routine of morning runs. My Achilles was generally worst in the mornings, so I was always a bit nervous about running first thing because that would be the worst time for it - hopefully that isn't an issue now.

Start lists for Highgate Night of the 10k PB's sent out last night. I'm in the A race - Saturday night will be fun.
5 PM

Running 28:07 intensity: (16:11 @1) + (11:56 @2) 4.63 km (6:05 / km) +121m 5:22 / km
ahr:108 max:123 shoes: White Hawk

Running 29:06 intensity: (51 @1) + (7:20 @2) + (2:30 @3) + (15:17 @4) + (3:08 @5) 8.04 km (3:37 / km) +99m 3:24 / km
ahr:154 max:179 shoes: Blue 4's

4 x 1 mile alternating fast and slow 200s (1 lap jog).
4.48, 4.51, 4.45, 4.45
Between 29 and 32 for the fast 200s and 37 and 43 for the slow.

Running 20:30 intensity: (8:05 @1) + (12:24 @2) + (1 @3) 3.72 km (5:31 / km) +18m 5:23 / km
ahr:115 max:126 shoes: White Hawk

Monday Jul 1, 2019 #

5 PM

Running 48:12 intensity: (16:43 @1) + (30:42 @2) + (47 @3) 10.59 km (4:33 / km) +127m 4:18 / km
ahr:116 max:139 shoes: Blue Nimbus

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