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Training Log: Kris

In the last 7 days:

activity # timemileskm+m
  Running9 9:15:36 80.58(6:54) 129.69(4:17) 981
  Strength and Conditioning3 1:10:00
  Total9 10:25:36 80.58 129.69 981
«
2:04
0:00
ThFrSaSuMoTuWe

Wednesday Jan 24 #

6 AM

Running 11:00 [1] 2.1 km (5:14 / km)

Strength and Conditioning 40:00 [1]

Tuesday Jan 23 #

5 PM

Running 1:20:00 intensity: (5:44 @1) + (25:42 @2) + (31:59 @3) + (16:16 @4) + (19 @5) 20.01 km (4:00 / km) +176m 3:50 / km
ahr:139 max:176

Home a bit earlier but also feeling a bit fatigued so I decided against waiting around to go to intervals. Went to the ring road and did 1km on, 1km float. Started off pretty lethargic but worked out down until I was feeling good on the last one. Flats got faster as well. Finished with a couple of strides.

Monday Jan 22 #

7 AM

Running 40:34 intensity: (25:00 @1) + (15:28 @2) + (6 @3) 8.76 km (4:38 / km) +92m 4:24 / km
ahr:113 max:125

Start of another week. Feeling good.
6 PM

Running 27:56 intensity: (3:24 @1) + (24:13 @2) + (19 @3) 6.73 km (4:09 / km) +67m 3:57 / km
ahr:120 max:135

Strength and Conditioning 20:00 [1]

Sunday Jan 21 #

8 AM

Running 2:04:29 intensity: (2:35 @1) + (32:38 @2) + (50:02 @3) + (39:14 @4) 31.01 km (4:01 / km) +141m 3:56 / km
ahr:144 max:174

19 cold miles with the hawks (-2 at start). Picked it up a bit near the end.

Saturday Jan 20 #

10 AM

Running 1:43:03 intensity: (1:08:08 @1) + (23:01 @2) + (4:46 @3) + (6:00 @4) + (1:08 @5) 23.15 km (4:27 / km) +226m 4:15 / km
ahr:95 max:177

Went to the bridge as I figured it would be the least icy place for fast running. It was a bit icy but not too bad but I wasn't feeling great so cut after one rep to just keep it easy.

Friday Jan 19 #

6 AM

Running 50:00 intensity: (13:30 @1) + (36:30 @2) 11.1 km (4:30 / km) +40m 4:25 / km
ahr:124 max:134

Went for treadmill over braving the elements.

Strength and Conditioning 10:00 [1]

Thursday Jan 18 #

7 AM

Running 39:32 intensity: (1:13 @1) + (35:44 @2) + (2:35 @3) 8.82 km (4:29 / km) +91m 4:16 / km
ahr:125 max:140

Legs feeling ok, still quite cold.
6 PM

Running 1:19:02 intensity: (6:54 @1) + (1:07:58 @2) + (3:59 @3) + (11 @4) 18.0 km (4:23 / km) +148m 4:13 / km
ahr:123 max:156

Same bits icy as yesterday, not too bad. Couple of strides at the end.

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