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Training Log: Kris

In the last 7 days:

activity # timemileskm+mload
  Running8 6:45:58 59.26(6:51) 95.37(4:15) 618120.5
  Strength and Conditioning1 28:233.1
  Total8 7:14:21 59.26 95.37 618123.7
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SuMoTuWeThFrSa

Saturday Feb 22 #

10 AM

Running 1:29:55 intensity: (4:15 @1) + (27:23 @2) + (49:09 @3) + (9:08 @4) 22.03 km (4:05 / km) +156m 3:57 / km
ahr:137 max:172

Friday Feb 21 #

6 AM

Running 4:45 intensity: (42 @1) + (3:02 @2) + (1:01 @3) 1.08 km (4:25 / km)
ahr:126 max:140 shoes: Blue ride

Back in the game.

Strength and Conditioning 28:23 intensity: (25:18 @1) + (3:05 @2)
ahr:104 max:126

Bar warm up
3 x {6 x Back squat @ 50, 10 x Calf raise L+R}
3 x {6 x Reverselunge @ 25 L+R, 6 x Shoulder press @25}

Running 20:01 intensity: (17:09 @2) + (2:52 @3) 4.8 km (4:10 / km)
ahr:129 max:150 shoes: Blue ride

Treadmill

Running 12:19 [2] 2.65 km (4:39 / km) +58m 4:11 / km
ahr:133 max:152 shoes: Blue ride

12 PM

Running 37:54 intensity: (3:14 @1) + (19:29 @2) + (12:18 @3) + (2:53 @4) 8.49 km (4:28 / km) +57m 4:19 / km
ahr:133 max:170 shoes: Black Hawk

Quite windy - saw a seagull walking down the path get blown off it's feet.
5 PM

Running 39:31 intensity: (3:12 @1) + (36:17 @2) + (2 @3) 8.19 km (4:50 / km) +58m 4:40 / km
ahr:121 max:135

Wednesday Feb 19 #

12 PM

Running 40:01 intensity: (15:06 @1) + (23:37 @2) + (1:10 @3) + (8 @4) 8.48 km (4:43 / km) +58m 4:34 / km
ahr:116 max:155 shoes: Black Hawk

Always planned to train by how I felt this week - looks like that isn't very much! Nice to have a little break and refresh before spring season.

Monday Feb 17 #

5 PM

Running 39:46 [2] 8.16 km (4:53 / km) +57m 4:43 / km
ahr:137 max:156 shoes: Orange ride

Wow - I haven't been this tired in a long time. Big time shuffle.

Sunday Feb 16 #

7 AM

Running 25:50 intensity: (8:12 @1) + (16:25 @2) + (1:13 @3) 4.6 km (5:37 / km) +11m 5:33 / km
ahr:118 max:145 shoes: Blue ride

Running 1:03:09 intensity: (14 @1) + (4 @2) + (17 @3) + (43:04 @4) + (19:30 @5) 21.1 km (3:00 / km) +123m 2:54 / km
ahr:173 max:182 shoes: Hakone

Barcelona half.
I stuck in a big group (including Josh and Yannick) for most of the race. I felt good at the start but had stomach problems from about 9km. 10-15km was a bit of a struggle but I stayed with the group and got a second wind at about 18km. I did not get my eating right for this race but it's difficult when the race is 7.45 UK time. Happy with the pb - very tough race!

Great to run in a stacked starting field, this meant I could shelter in the group when going through my bad patches. Conditions were ok - a bit windy at times but nothing on the UK at the moment..

5 km splits:
14.49, 14.48, 15.13, 15.05, 3.14 (2.56 pace)
10 AM

Running 32:47 intensity: (16:38 @1) + (16:08 @2) + (1 @3) 5.8 km (5:39 / km) +40m 5:28 / km
ahr:116 max:135 shoes: Blue ride

Shuffle around the park and back to the hotel.

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