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Training Log Archive: Kris

In the 7 days ending Jun 6:

activity # timemileskm+mload
  Running8 7:21:22 58.13(7:36) 93.55(4:43) 1044111.8
  Total8 7:21:22 58.13(7:36) 93.55(4:43) 1044111.8

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MoTuWeThFrSaSu

Sunday Jun 6 #

1 PM

Running 1:47:38 intensity: (38:03 @1) + (1:01:19 @2) + (8:16 @3) 15.36 km (7:00 / km) +736m 5:39 / km
ahr:118 max:146 shoes: Black Trail

Tebay fell race route on the way back north.

Saturday Jun 5 #

10 AM

Running 30:11 intensity: (1:14 @1) + (18:35 @2) + (10:22 @3) 7.15 km (4:13 / km) +12m 4:11 / km
ahr:132 max:148 shoes: Black Speed

8 PM

Running 24:43 intensity: (13:32 @1) + (9:55 @2) + (1:16 @3) 4.36 km (5:40 / km)
ahr:114 max:143 shoes: Black Speed

Running race 28:23 intensity: (11 @1) + (11 @2) + (4 @3) + (4:20 @4) + (23:37 @5) 10.0 km (2:50 / km)
ahr:176 max:187

European Cup and British Champs/Trials 10,000 m

I had quite a few nerves this last week. Knowing that this would be the best chance to run the CWG standard, believing I could, but having some doubts too. I had a plan: Make it to halfway in ~14:10 as relaxed as possible. This was what I kept telling myself to focus on. Don't worry about 10 km, focus on that first 5 km. Don't think too far ahead.

After 5 km, I told myself to get to 6 km, then 7 km, then 8 km. I roughly knew what the splits should be here and I was on 28:30 pace. No room for error. I got to five laps to go having to run 5:40 for the last 2 km. Here I started telling myself 'I can do this'. I just had to take it lap by lap, stay on pace and the last lap would take care of itself (although I didn't expect to finish with a 61 s last lap - do I have a kick now?). Huge relief when I crossed the line.

Splits:
70.3, 68.2, 66.3, 67.6, 67.8, 67.7, 67.3, 67.8, 69.1, 69.0, 68.6, 69.6, 69.1,
67.5, 68.7, 69.0, 68.5, 69.0, 69.6, 69.4, 67.7, 68.2, 68.9, 67.4, 61.0.
2:51.6, 2:48.6, 2:48.8, 2:52.1, 2:53.2, 2:50.3, 2:51.8, 2:53.8, 2:49.8, 2:43.4

Running 7:55 intensity: (3:39 @1) + (4:16 @2) 1.59 km (4:59 / km)
ahr:116 max:127 shoes: Black Speed

Friday Jun 4 #

12 PM

Running 35:30 intensity: (59 @1) + (19:28 @2) + (13:13 @3) + (1:50 @4) 8.17 km (4:21 / km) +72m 4:10 / km
ahr:133 max:161 shoes: Black Float

Easy with 4 strides.

Thursday Jun 3 #

5 PM

Running 48:09 intensity: (15:41 @1) + (32:28 @2) 11.11 km (4:20 / km) +24m 4:17 / km
ahr:116 max:131 shoes: Blue Floatride 3

Easy around Tentsmuir. Ready to race now.

Wednesday Jun 2 #

12 PM

Running 43:32 intensity: (2:28 @1) + (27:56 @2) + (7:41 @3) + (5:27 @4) 10.46 km (4:10 / km) +47m 4:04 / km
ahr:132 max:166 shoes: Black Speed

2 km tempo + 6 x 30 s strides
5 PM

Running 46:28 intensity: (4:43 @1) + (38:37 @2) + (3:08 @3) 10.92 km (4:15 / km) +78m 4:06 / km
ahr:124 max:140 shoes: Black Symm

Monday May 31 #

11 AM

Running 1:08:53 intensity: (22:54 @1) + (28:15 @2) + (4:14 @3) + (13:14 @4) + (16 @5) 14.43 km (4:46 / km) +75m 4:39 / km
ahr:126 max:176

2 x 1200, 800, 400 (400/800 jog)
3:20, 2:11, 62; 3:18, 2:09, 59.
Trying to stay relaxed today and not push too hard. I just wanted to get the legs turning over and convince myself that 68's will feel easy on Saturday!

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