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Training Log: Kris

In the last 7 days:

activity # timemileskm+mload
  Running12 11:00:23 100.15(6:36) 161.18(4:06) 1445169.8
  Strength and Conditioning2 1:48:0010.8
  Rehab2 31:003.1
  Total15 13:19:23 100.15 161.18 1445183.7
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MoTuWeThFrSaSu

Sunday Feb 28 #

9 AM

Running 1:51:35 intensity: (7:13 @1) + (31:55 @2) + (1:02:55 @3) + (9:32 @4) 28.94 km (3:51 / km) +479m 3:34 / km
ahr:138 max:163 shoes: Blue floatride 2

Nice hilly long run
8 PM

Rehab 20:00 [1]
ahr:67 max:114

Saturday Feb 27 #

9 AM

Running 46:00 intensity: (12:57 @1) + (32:52 @2) + (11 @3) 10.51 km (4:23 / km) +103m 4:10 / km
ahr:118 max:135 shoes: Blue Symm

New route this morning
4 PM

Running 25:43 intensity: (12:19 @1) + (13:24 @2) 5.85 km (4:24 / km) +45m 4:14 / km
ahr:113 max:127 shoes: Black Duo

Before the rugby - didn't expect Wales to demolish England so easily.
C • Wales 3
9 PM

Rehab 11:00 [1]
ahr:65 max:121

Friday Feb 26 #

11 AM

Running 56:33 intensity: (2:27 @1) + (13:47 @2) + (19:46 @3) + (20:33 @4) 14.99 km (3:46 / km) +45m 3:43 / km
ahr:145 max:171 shoes: Hakone

3 x 8 mins (2 mins)
3:09, 3:07, 2:57 min/km
Trying to stay relaxed but got a tailwind on the last and turned the legs over a bit faster.
6 PM

Running 46:12 intensity: (27:18 @1) + (18:51 @2) + (3 @3) 10.03 km (4:36 / km) +103m 4:23 / km
ahr:112 max:135 shoes: Blue floatride 2

Thursday Feb 25 #

7 AM

Running 50:05 intensity: (5:28 @1) + (43:55 @2) + (42 @3) 11.68 km (4:17 / km) +81m 4:09 / km
ahr:122 max:138 shoes: Blue floatride 2

I should probably be more adventurous with my morning running routes.
5 PM

Running 38:52 intensity: (1:45 @1) + (26:15 @2) + (10:52 @3) 7.41 km (5:15 / km) +64m 5:02 / km
ahr:128 max:144 shoes: Grey Hawk 2

With 8 x 10 s hill sprints

Strength and Conditioning 55:00 [1]
ahr:78 max:135

Wednesday Feb 24 #

10 AM

Running 48:45 intensity: (37 @1) + (28:24 @2) + (19:44 @3) 11.68 km (4:10 / km) +83m 4:02 / km
ahr:133 max:152 shoes: Grey Hawk 2

Morning shuffle.
5 PM

Running 1:13:07 intensity: (18:56 @1) + (53:51 @2) + (20 @3) 16.64 km (4:24 / km) +132m 4:14 / km
ahr:118 max:136 shoes: Blue Symm

Taking it easy again.

Tuesday Feb 23 #

12 PM

Running 1:09:32 intensity: (2:05 @1) + (15:41 @2) + (14:55 @3) + (34:44 @4) + (2:07 @5) 20.02 km (3:28 / km) +145m 3:21 / km
ahr:151 max:177 shoes: Hakone

5 x [2:30 (30 s), 3 x 60 s (30s), (2:30)]
Av. 2:59 on the efforts, 3:40 on the recoveries.
8 laps of the industrial estate.
5 PM

Running 42:41 intensity: (29 @1) + (4:29 @2) + (24:47 @3) + (12:56 @4) 11.71 km (3:39 / km) +81m 3:31 / km
ahr:147 max:165 shoes: White Run Fast

Build run - taking it easier and not trying to progress as much as last week.

Monday Feb 22 #

7 AM

Running 51:18 intensity: (13:19 @1) + (37:59 @2) 11.71 km (4:23 / km) +84m 4:14 / km
ahr:118 max:131 shoes: Blue Symm

5 PM

Strength and Conditioning 53:00 [1]
ahr:81 max:116

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www.kristianjones.co.uk



Recent Weeks:

Week
Ending		Training hours by intensity
01234567891011121314
15
Feb 28
Feb 21
Feb 14
Feb 7
Jan 31

Week
Ending		Training hours by activity
01234567891011121314
15
Feb 28
Feb 21
Feb 14
Feb 7
Jan 31

Week
Ending		Training kilometers by activity
0102030405060708090100110120130140150160
170
Feb 28
Feb 21
Feb 14
Feb 7
Jan 31

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