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Training Log: Kris

In the last 7 days:

activity # timemileskm+m
  Running11 10:19:52 82.55(7:31) 132.85(4:40) 834
  Total11 10:19:52 82.55(7:31) 132.85(4:40) 834
  [1-5]11 10:19:44
«
1:55
0:00
FrSaSuMoTuWeTh

Thursday Mar 23 #

7 AM

Running 42:35 intensity: (8 @0) + (20:38 @1) + (7:41 @2) + (4:09 @3) + (9:59 @4) 8.78 km (4:51 / km) +92m 4:36 / km
ahr:127 max:167

6 PM

Running 49:31 intensity: (17:22 @1) + (11:54 @2) + (10:53 @3) + (9:22 @4) 11.27 km (4:24 / km) +82m 4:14 / km
ahr:128 max:162

5k sustained (16.08), 2 x 150, 2 x 60 (uphill).

Wanted to make more of the speed at the end but legs didn't want to turn over so I didn't push it.

Wednesday Mar 22 #

7 AM

Running 43:18 intensity: (41:27 @1) + (1:51 @2) 8.23 km (5:16 / km) +108m 4:56 / km
ahr:105 max:126

5 PM

Running 1:12:06 [2] 14.81 km (4:52 / km) +39m 4:48 / km

Tuesday Mar 21 #

5 PM

Running 36:25 intensity: (21:41 @1) + (14:16 @2) + (28 @3) 6.7 km (5:26 / km) +68m 5:10 / km
ahr:110 max:138

Running 33:08 intensity: (4:05 @1) + (6:16 @2) + (6:07 @3) + (15:50 @4) + (50 @5) 8.12 km (4:05 / km)
ahr:146 max:177

10 x 600 (90s/200m)

1.46,45,43,45,44,44,42,42,40,36

Legs felt better than I would have expected after Sunday and the first 6 felt pretty easy. Pushed on in the last 4 and felt good.

Running 23:12 intensity: (12:14 @1) + (10:58 @2) 4.42 km (5:15 / km) +35m 5:03 / km
ahr:115 max:130

Monday Mar 20 #

7 AM

Running 43:50 [2] 8.8 km (4:59 / km) +90m 4:44 / km

Sunday Mar 19 #

9 AM

Running 24:10 intensity: (10:37 @1) + (7:20 @2) + (6:13 @3) 4.14 km (5:51 / km) +39m 5:35 / km
ahr:115 max:153

10 AM

Running 1:07:23 intensity: (1:57 @1) + (3:17 @2) + (11:07 @3) + (50:22 @4) + (40 @5) 21.18 km (3:11 / km) +116m 3:06 / km
ahr:160 max:175

Alloa Half.
Just for a bit of fun. Tentatively aiming for around 65 but it was pretty windy in the forecast.
Got a bit of a lead at the start so was on my own the whole way. Went through 5 miles in 24.40 feeling pretty good but then turned into the wind. From 5.5 to 9.5 was straight into a very strong headwind and was a bit of a struggle. 65 was off​ the table as my times dropped by about 15-20s per km for the same effort. There​ was a Central guy about 150-200m behind so I couldn't let up and the race was a grind from here. Times picked up a bit when the wind abated in the end.

5k splits:
15.23 (not windy)
15.37 (more controlled and windy for the last half mile)
16.50 (very windy)
15.55 (a bit of wind, then a hill)
3.36 (3.03 pace)

Running 18:00 [1] 3.4 km (5:18 / km) +6m 5:15 / km
ahr:102 max:112

Saturday Mar 18 #

9 AM

Running 48:01 intensity: (44:56 @1) + (3:05 @2) 9.1 km (5:17 / km) +39m 5:10 / km
ahr:105 max:124

With Anwen. Legs starting to feel good again, just in time to wreck them again tomorrow.
7 PM

Running 43:45 intensity: (40:26 @1) + (3:19 @2) 8.81 km (4:58 / km) +94m 4:43 / km
ahr:108 max:118

Friday Mar 17 #

5 PM

Running 1:14:28 intensity: (23:28 @1) + (50:54 @2) + (6 @3) 15.09 km (4:56 / km) +27m 4:53 / km
ahr:115 max:124

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