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Training Log: Kris

In the last 7 days:

activity # timemileskm+mload
  Running10 9:33:55 82.46(6:58) 132.7(4:19) 852133.7
  Strength and Conditioning2 1:50:0015.7
  Rehab2 37:004.2
  Total13 12:00:55 82.46 132.7 852153.7
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SaSuMoTuWeThFr

Friday Oct 30 #

7 AM

Running 32:57 intensity: (13:29 @1) + (19:28 @2) 7.14 km (4:37 / km) +62m 4:25 / km
ahr:116 max:134 shoes: Green More

Thursday Oct 29 #

8 AM

Running 48:46 intensity: (3:29 @1) + (30:48 @2) + (14:29 @3) 11.17 km (4:22 / km) +84m 4:12 / km
ahr:128 max:144 shoes: Black/Blue Ride

No sock mittens this morning - cold hands.
12 PM

Strength and Conditioning 55:00 intensity: (39:50 @1) + (15:10 @2)
ahr:104 max:134

5 PM

Running 51:31 intensity: (12:54 @1) + (38:37 @2) 11.23 km (4:35 / km) +78m 4:26 / km
ahr:117 max:130 shoes: Grey Ride

Wednesday Oct 28 #

5 PM

Running 1:23:24 intensity: (3:42 @1) + (1:01:03 @2) + (18:39 @3) 19.07 km (4:22 / km) +145m 4:13 / km
ahr:130 max:143 shoes: Grey Hawk 2

Not ready for winter. Couldn't find any gloves so put some socks on my hands..

Rehab 12:00 intensity: (7:10 @1) + (4:47 @2) + (3 @3)
ahr:109 max:137

Tuesday Oct 27 #

7 AM

Running 32:01 intensity: (11:05 @1) + (19:20 @2) + (1:36 @3) 7.14 km (4:29 / km) +70m 4:17 / km
ahr:119 max:144 shoes: Green More

Now at the stage of light morning runs but dark evening runs.
5 PM

Running 1:22:14 intensity: (17:02 @1) + (22:52 @2) + (9:05 @3) + (31:38 @4) + (1:37 @5) 18.49 km (4:27 / km) +74m 4:22 / km
ahr:139 max:176 shoes: Black Run Fast

2 miles (400 jog), 16 x 200 (45 s, 30 s, 15 s)(400 jog), 2 miles
10:04, 30-32, 9:54

Had Jamie and James for company. The 200's cooked my legs and J&J ran away from me on the last two miles. Happy enough to keep it controlled and not gut myself though.

Monday Oct 26 #

8 AM

Running 42:07 intensity: (12:36 @1) + (29:31 @2) 9.4 km (4:29 / km) +83m 4:17 / km
ahr:117 max:134 shoes: Grey Hawk 2

12 PM

Strength and Conditioning 55:00 intensity: (27:20 @1) + (23:19 @2) + (4:21 @3)
ahr:110 max:148

5 PM

Running 53:53 intensity: (17:35 @1) + (36:18 @2) 12.09 km (4:27 / km) +90m 4:18 / km
ahr:117 max:133 shoes: Grey Ride

Sunday Oct 25 #

10 AM

Running 1:50:37 [3] 29.2 km (3:47 / km) +104m 3:43 / km
ahr:152 max:169 shoes: Blue floatride

With Jamie and James on the Fife side of the bridge. Nice to have company.
5 PM

Rehab 25:00 [1]

5 minutes of core, 20 minutes of calves - priorities

Saturday Oct 24 #

12 PM

Running 36:25 intensity: (13:39 @1) + (21:32 @2) + (1:14 @3) 7.78 km (4:41 / km) +62m 4:30 / km
ahr:116 max:151 shoes: Black/Blue Ride

Easy and a couple of strides.

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