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Training Log Archive: Kris

In the 31 days ending Aug 31, 2017:

activity # timemileskm+mload
  Running33 42:00:27 318.48(7:55) 512.55(4:55) 6424611.4
  Strength and Conditioning12 1:39:009.9
  Total43 43:39:27 318.48 512.55 6424621.3

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Thursday Aug 31, 2017 #

6 AM

Running 1:24:25 intensity: (26:13 @1) + (54:01 @2) + (4:11 @3) 18.01 km (4:41 / km) +72m 4:36 / km
ahr:117 max:141

Wednesday Aug 30, 2017 #

5 PM

Running 1:45:40 intensity: (11:53 @1) + (1:29:11 @2) + (4:36 @3) 24.06 km (4:23 / km) +120m 4:17 / km
ahr:123 max:142

Track Tuesdays and long Wednesdays will be a base of the weekly routine this winter.

Tuesday Aug 29, 2017 #

7 AM

Strength and Conditioning 10:00 [1]

5 PM

Running 42:09 intensity: (22:06 @1) + (9:56 @2) + (6:30 @3) + (3:37 @4) 7.87 km (5:21 / km) +66m 5:08 / km
ahr:118 max:159

Running 38:41 intensity: (5:17 @1) + (8:30 @2) + (11:21 @3) + (13:29 @4) + (4 @5) 8.3 km (4:40 / km)
ahr:141 max:177

18 x 400 (60s)
69,69,68,68,68,68
69,68,68,68,67,68
68,68,68,65,65,64
Legs pretty knackered running down but was still moving ok. Once I started on the reps they were fine.

Running 16:48 intensity: (9:40 @1) + (7:08 @2) 3.25 km (5:10 / km) +34m 4:55 / km
ahr:114 max:130

Monday Aug 28, 2017 #

7 AM

Strength and Conditioning 7:00 [1]

12 PM

Running 1:03:08 intensity: (17:45 @1) + (43:04 @2) + (2:19 @3) 13.65 km (4:37 / km) +97m 4:28 / km
ahr:118 max:152

Sunday Aug 27, 2017 #

9 AM

Running 3:07:40 intensity: (1:36:53 @1) + (1:24:33 @2) + (6:14 @3) 18.54 km (10:07 / km) +1679m 6:58 / km
ahr:111 max:143

Little raz to have a look at some of the Ring of Steall route. Waking most of the uphills. Overall rougher than I expected or would like but then the first scramble was much easier than billed.

Saturday Aug 26, 2017 #

9 AM

Running 7:12 intensity: (6:00 @1) + (1:12 @2) 1.1 km (6:32 / km) +18m 6:03 / km
ahr:102 max:127

Running 1:46:41 intensity: (25 @1) + (4:08 @2) + (38:45 @3) + (1:03:23 @4) 25.08 km (4:15 / km) +711m 3:44 / km
ahr:155 max:170

Trail events co. Glencoe half marathon.
Anwen entered ages ago and last week I decided that, if the weather was minging, I was more likely to want to go out and do something organised than potter in the hills on my own. Strange course; out on the west highland way, then some boggy contouring, then more west highland way, then last 4km was steep and really muddy (brutal) finishing with 1km of very steep rocky downhill. Enjoyed most of it but not really a value for money event and the signage on the off road bits was garbage.

Running 14:07 intensity: (7:34 @1) + (6:33 @2) 2.4 km (5:52 / km) +55m 5:16 / km
ahr:114 max:131

Friday Aug 25, 2017 #

7 AM

Strength and Conditioning 10:00 [1]

12 PM

Running 1:00:03 intensity: (30:55 @1) + (29:08 @2) 12.1 km (4:58 / km) +98m 4:46 / km
ahr:114 max:130

Thursday Aug 24, 2017 #

6 AM

Running 1:23:03 [2] 18.01 km (4:37 / km) +72m 4:31 / km

6 PM

Running 24:41 intensity: (18:31 @1) + (5:16 @2) + (54 @3) 4.61 km (5:22 / km) +53m 5:04 / km
ahr:110 max:154

Inc. 4 x hill sprints and 2 x strides

Wednesday Aug 23, 2017 #

5 PM

Running 1:39:34 intensity: (12:41 @1) + (1:26:28 @2) + (25 @3) 21.29 km (4:41 / km) +110m 4:33 / km
ahr:120 max:139

Tuesday Aug 22, 2017 #

5 PM

Running 40:34 intensity: (13:18 @1) + (26:57 @2) + (19 @3) 7.78 km (5:13 / km) +67m 5:00 / km
ahr:115 max:137

Running 28:12 intensity: (38 @1) + (2:56 @2) + (3:11 @3) + (15:45 @4) + (5:42 @5) 7.56 km (3:44 / km)
ahr:161 max:179

6 x 1200 (60s)
3.38, 3.36, 3.36, 3.36, 3.35, 3.37
Legs a bit tired but once I got going it all felt pretty comfortable (until the last couple at least). Happy with that as the last couple of Tuesdays I have felt slow and tired.

Running 24:08 intensity: (8:42 @1) + (15:26 @2) 4.63 km (5:13 / km) +34m 5:02 / km
ahr:117 max:133

Monday Aug 21, 2017 #

7 AM

Strength and Conditioning 10:00 [1]

12 PM

Running 1:02:45 intensity: (1:39 @1) + (57:03 @2) + (4:03 @3) 13.61 km (4:37 / km) +99m 4:27 / km
ahr:126 max:143

Felt pretty good which was unexpected..

Sunday Aug 20, 2017 #

9 AM

Running 27:26 intensity: (1:35 @1) + (25:48 @2) + (3 @3) 6.11 km (4:29 / km) +10m 4:27 / km
ahr:122 max:132

4 PM

Running 33:26 intensity: (6:19 @1) + (14:24 @2) + (3:36 @3) + (9:07 @4) 6.8 km (4:55 / km) +1m 4:55 / km
ahr:132 max:165

Running race 14:30 intensity: (10 @1) + (4 @2) + (10 @3) + (1:54 @4) + (12:12 @5) 5.0 km (2:54 / km)
ahr:177 max:187

BAL in Manchester. Running as the 'B' string runner. Considering I don't feel fit at the minute I'm happy with the time.. It was hard work and I died a bit in the 4th km but I had two Cardiff guys in front with 500 to go so I had to put in a big effort on the last lap to get 1st of the 'B' guys.. Worth the journey as Swansea promoted to the premier league..

37, 69, 67, 69, 70, 71, 70, 70, 72, 70, 72, 70, 64
2.53, 2.54, 2.55, 2.58, 2.50

Running 26:07 intensity: (19 @1) + (25:48 @2) 5.34 km (4:53 / km) +2m 4:53 / km
ahr:126 max:134

Running 11:51 intensity: (1:27 @1) + (10:24 @2) 2.38 km (4:59 / km) +14m 4:51 / km
ahr:118 max:127

Saturday Aug 19, 2017 #

11 AM

Running 1:18:37 intensity: (1:13 @1) + (54:47 @2) + (21:46 @3) + (51 @4) 17.91 km (4:23 / km) +128m 4:14 / km
ahr:131 max:159

Friday Aug 18, 2017 #

7 AM

Strength and Conditioning 10:00 [1]

4 PM

Running 1:08:22 intensity: (8:11 @1) + (51:50 @2) + (6:01 @3) + (2:20 @4) 15.3 km (4:28 / km) +49m 4:24 / km
ahr:122 max:163

Thursday Aug 17, 2017 #

6 AM

Running 1:22:42 intensity: (5:26 @1) + (1:08:41 @2) + (8:35 @3) 18.05 km (4:35 / km) +72m 4:30 / km
ahr:128 max:143

Commute run reverse
C • commute 1
7 PM

Strength and Conditioning 5:00 [1]

Wednesday Aug 16, 2017 #

5 PM

Running 1:30:49 intensity: (3:03 @1) + (1:15:07 @2) + (12:02 @3) + (37 @4) 19.94 km (4:33 / km) +119m 4:25 / km
ahr:129 max:162

The return of the Leuchars to Dundee commute run.. Foot seems to be recovering - probably the new shoes that caused it..

Tuesday Aug 15, 2017 #

7 AM

Strength and Conditioning 10:00 [1]

5 PM

Running 42:48 intensity: (10:43 @1) + (28:25 @2) + (3:40 @3) 8.07 km (5:18 / km) +64m 5:06 / km
ahr:120 max:145

Running 25:54 intensity: (19 @1) + (25 @2) + (6:02 @3) + (15:23 @4) + (3:45 @5) 6.54 km (3:58 / km)
ahr:162 max:178

Foot the same, maybe a little better but no worse after. 16 X 300 (45s)
50, 50, 50, 49, 49, 49, 50, 49,
48, 48, 49, 49, 49, 48, 49, 49

Running 18:21 intensity: (2:08 @1) + (15:00 @2) + (1:13 @3) 3.71 km (4:57 / km) +35m 4:43 / km
ahr:122 max:149

Monday Aug 14, 2017 #

7 AM

Strength and Conditioning 7:00 [1]

5 PM

Running 42:12 intensity: (1:51 @1) + (40:21 @2) 9.44 km (4:28 / km) +30m 4:24 / km
ahr:123 max:132

Not really better or worse but I'll see how it goes this week.

Sunday Aug 13, 2017 #

Note
(injured) (rest day)

Right foot a bit sore through the last week and not easing off. Somewhere sort of between and underneath the 4th/5th toes, more towards the little toe. Worse in work shoes which squeeze my foot a bit more.Tried icing and heat over the weekend but didn't seem to make much of a difference. Wondering whether it is to do with shoes which are too narrow and squeeze the foot together.

Saturday Aug 12, 2017 #

Note
(injured) (rest day)

Friday Aug 11, 2017 #

7 AM

Strength and Conditioning 6:00 [1]

5 PM

Running 1:24:00 [2] 16.5 km (5:05 / km)

Coastal path commuting today.

Thursday Aug 10, 2017 #

5 PM

Running 1:11:45 intensity: (13:16 @1) + (58:29 @2) 14.87 km (4:50 / km) +38m 4:46 / km
ahr:116 max:127

Wednesday Aug 9, 2017 #

7 AM

Running 31:26 intensity: (5:27 @1) + (19:49 @2) + (3:45 @3) + (2:25 @4) 6.41 km (4:54 / km) +67m 4:40 / km
ahr:125 max:158

5 PM

Running 47:45 intensity: (26:21 @1) + (20:21 @2) + (28 @3) + (35 @4) 9.6 km (4:58 / km) +27m 4:54 / km
ahr:113 max:156

Tuesday Aug 8, 2017 #

7 AM

Running 42:46 intensity: (11:15 @1) + (31:19 @2) + (12 @3) 9.03 km (4:44 / km) +93m 4:30 / km
ahr:119 max:135

Strength and Conditioning 6:00 [1]

6 PM

Running 20:28 intensity: (6:48 @1) + (11:32 @2) + (2:08 @3) 3.36 km (6:05 / km) +67m 5:32 / km
ahr:117 max:147

Running 29:56 intensity: (24 @1) + (2:17 @2) + (3:40 @3) + (14:27 @4) + (9:08 @5) 8.04 km (3:43 / km)
ahr:164 max:180

Intervals are hard work.
1600, 1200, 800, 400, 800, 1200, 1600 (60s)
4.59, 3.40, 2.22, 63, 2.23, 3.38, 4.58
Started off feeling comfortable but was working hard by the end..

Running 9:46 intensity: (3:20 @1) + (6:11 @2) + (15 @3) 1.81 km (5:24 / km) +25m 5:03 / km
ahr:116 max:136

Monday Aug 7, 2017 #

7 AM

Running 41:40 intensity: (1:30 @1) + (36:07 @2) + (4:03 @3) 8.8 km (4:44 / km) +90m 4:30 / km
ahr:125 max:142

Strength and Conditioning 6:00 [1]

Sunday Aug 6, 2017 #

12 PM

Running 37:33 intensity: (56 @1) + (5:56 @2) + (8:06 @3) + (22:35 @4) 4.5 km (8:21 / km) +626m 4:55 / km
ahr:153 max:170

Running 2:09:17 intensity: (4:56 @1) + (46:37 @2) + (45:18 @3) + (32:26 @4) 21.9 km (5:54 / km) +990m 4:49 / km
ahr:140 max:166

Saturday Aug 5, 2017 #

9 AM

Running 22:45 intensity: (23 @1) + (5:33 @2) + (15:34 @3) + (1:15 @4) 5.44 km (4:11 / km) +90m 3:52 / km
ahr:140 max:163

Running race 16:07 intensity: (12 @1) + (5 @2) + (7 @3) + (2:11 @4) + (13:32 @5) 4.92 km (3:17 / km) +102m 2:58 / km
ahr:177 max:188

Parkrun - 33s off my best time. Lots of this in the last 2km. Wanted to see how much shape I have lost over the last month taking it easy..

Running 54:32 intensity: (37 @1) + (25:37 @2) + (28:18 @3) 11.76 km (4:38 / km) +61m 4:31 / km
ahr:135 max:148

Friday Aug 4, 2017 #

7 AM

Running 42:07 [2] 8.81 km (4:47 / km) +90m 4:33 / km

Thursday Aug 3, 2017 #

5 PM

Running 1:10:08 intensity: (1:46 @1) + (50:01 @2) + (6:41 @3) + (11:40 @4) 16.33 km (4:18 / km) +37m 4:15 / km
ahr:133 max:174

With 2 x 8 x 15s (45s)

Wednesday Aug 2, 2017 #

6 AM

Running 1:15:50 intensity: (3:15 @1) + (23:00 @2) + (49:18 @3) + (17 @4) 16.0 km (4:44 / km) +116m 4:34 / km
ahr:135 max:156

11 AM

Running 40:00 [1] 8.0 km (5:00 / km)

Tuesday Aug 1, 2017 #

6 AM

Strength and Conditioning 12:00 [1]

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