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Training Log Archive: Kris

In the 7 days ending Jul 14, 2019:

activity # timemileskm+mload
  Running12 10:56:18 85.62(7:40) 137.79(4:46) 1296130.1
  Strength and Conditioning1 5:000.5
  Total13 11:01:18 85.62 137.79 1296130.6

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MoTuWeThFrSaSu

Sunday Jul 14, 2019 #

9 AM

Running 30:04 intensity: (13:50 @1) + (16:14 @2) 5.89 km (5:06 / km) +97m 4:43 / km
ahr:115 max:133 shoes: Grey Cumulus

Easy morning shakeout. Legs still a bit stiff after those sprints on Thursday.
1 PM

Running 37:51 intensity: (10:55 @1) + (11:03 @2) + (13:38 @3) + (2:15 @4) 6.99 km (5:25 / km) +72m 5:09 / km
ahr:127 max:161 shoes: Grey Cumulus

Warm up, legs feeling much better than this morning.

Running race 14:51 intensity: (20 @1) + (12 @2) + (25 @3) + (5:21 @4) + (8:33 @5) 5.0 km (2:58 / km)
ahr:173 max:185

Welsh 5 km Champs - 1st.
I've always wanted to win a Welsh champs so that was the only goal today. Only 5 in the race but Abed ran 29.30 ish on the road in May, so I expected a tough race. Very warm as well to add a little difficulty.
I just sat in for the first 3 km as the lead shifted and Abed and I eventually broke away from the others. I put in a dig with just under 5 laps to go and immediately got a gap. This grew quite quickly, so the job was done before the last couple of laps. Job done, happy with that.
2:59, 3:09, 3:03, 2:48, 2:52.
C • Welsh Champ! 1

Running 42:28 intensity: (1:17 @1) + (36:37 @2) + (4:34 @3) 8.76 km (4:51 / km) +13m 4:49 / km
ahr:128 max:145 shoes: Grey Cumulus

Saturday Jul 13, 2019 #

9 AM

Running 43:19 intensity: (13:48 @1) + (29:31 @2) 9.0 km (4:49 / km) +151m 4:26 / km
ahr:116 max:131 shoes: Grey Cumulus

In Swansea today for Welsh Athletics Champs 5km tomorrow.
4 PM

Running 41:43 intensity: (12:41 @1) + (29:02 @2) 9.04 km (4:37 / km) +183m 4:11 / km
ahr:117 max:128 shoes: Grey Cumulus

Shake out x2 - legs feeling better than this morning.

Friday Jul 12, 2019 #

1 PM

Running 48:30 intensity: (13:20 @1) + (35:10 @2) 9.96 km (4:52 / km) +59m 4:44 / km
ahr:117 max:134 shoes: Grey Dyna

Got zero work done between 10:15 and 12:00, too busy watching dots.

Thursday Jul 11, 2019 #

5 PM

Running 34:35 intensity: (21:29 @1) + (13:06 @2) 6.25 km (5:32 / km) +78m 5:13 / km
ahr:110 max:132 shoes: Green Peg 1

Running 14:21 intensity: (5:21 @1) + (6:38 @2) + (2:22 @3) 2.84 km (5:03 / km) +17m 4:55 / km
ahr:105 max:149

Some drills and strides before 6 x 100 m (3 mins), all in spikes. I'm wanting to try to improve my leg speed so I'm going to experiment with a session of sprints once a week. Hopefully, if I improve my ability to sprint, it will also help improve my times across the board.

I've shortened the time logged from 35 minutes to 15..

Running 15:05 intensity: (6:11 @1) + (8:54 @2) 2.88 km (5:15 / km) +10m 5:10 / km
ahr:116 max:132 shoes: Green Peg 1

Wednesday Jul 10, 2019 #

7 AM

Running 42:28 intensity: (26:58 @1) + (15:30 @2) 8.8 km (4:50 / km) +108m 4:33 / km
ahr:112 max:125 shoes: Grey Dyna

12 PM

Strength and Conditioning 5:00 [1]

5 PM

Running 1:31:24 intensity: (6:05 @1) + (56:03 @2) + (29:16 @3) 21.0 km (4:21 / km) +99m 4:15 / km
ahr:120 max:147 shoes: White Hawk

Lap of Tentsmuir. Watch inexplicably turned itself off for a couple of minutes before restarting.

Tuesday Jul 9, 2019 #

7 AM

Running 33:44 intensity: (18:33 @1) + (15:11 @2) 7.14 km (4:44 / km) +89m 4:27 / km
ahr:113 max:131 shoes: White Hawk

Racing is fun. The next few days, less so.
5 PM

Running 24:02 intensity: (8:59 @1) + (15:03 @2) 4.49 km (5:21 / km) +77m 4:56 / km
ahr:113 max:128 shoes: Grey Cumulus

Running 43:27 intensity: (17:20 @1) + (6:48 @2) + (3:07 @3) + (16:12 @4) 9.4 km (4:37 / km) +49m 4:30 / km
ahr:134 max:174 shoes: Grey Cumulus

Legs flat still but I quite like the recovery session i.e. do a session, just don't be an idiot about it. I wouldn't get a much better session in tomorrow and, by doing it today, I can do some faster strides on Thursday without my legs being destroyed. It's seemed to work out ok in the past at least.

3 x 1 km (2 mins) (10 mins), 2 x 1 km (2 mins) (8 mins), 1 km.
3.00, 2.58, 2.56
2.58, 2.55
2.53

Big recoverys and really a session to try to push the pace, but I just kept it controlled and tried to help the other guys along at times. Struggled to get up to speed but ok once I got going.

Running 19:05 intensity: (3:14 @1) + (15:51 @2) 3.67 km (5:12 / km) +19m 5:04 / km
ahr:117 max:126 shoes: Grey Cumulus

Monday Jul 8, 2019 #

8 AM

Running 41:10 intensity: (20:09 @1) + (21:01 @2) 8.8 km (4:41 / km) +98m 4:26 / km
ahr:114 max:130 shoes: White Hawk

Tired and achy this morning but feeling better after this.
6 PM

Running 38:11 intensity: (29:39 @1) + (6:56 @2) + (1:36 @3) 7.9 km (4:50 / km) +78m 4:36 / km
ahr:111 max:144 shoes: Grey Dyna

Left my legs in London.

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