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Training Log Archive: Kris

In the 7 days ending May 8, 2016:

activity # timemileskm+mload
  Running5 4:48:02 35.85(8:02) 57.69(5:00) 33385.1
  Cross training2 1:25:0017.0
  Cycling1 1:00:0012.0
  Strength and Conditioning2 31:006.2
  Total6 7:44:02 35.85 57.69 333120.3

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Sunday May 8, 2016 #

Note
(rest day)

Driving distance measuring at Royal Mid Surrey Golf Club. Lots of standing in the sun, lots of snacking on rubbish food. My possible training hour was between 6 and 7am and I missed it both days.

Saturday May 7, 2016 #

Strength and Conditioning 15:00 [2]
(rest day)

Friday May 6, 2016 #

Running 1:02:00 [2] 13.9 km (4:28 / km) +30m 4:25 / km

In London for work, got lost running along the Thames, took me a couple of km to find it again.
C • you lost the Thames? please... 1

Thursday May 5, 2016 #

Cross training 1:20:00 [2]

Strength and Conditioning 16:00 [2]

Running 6:00 [2] 1.1 km (5:27 / km) +30m 4:48 / km

Wednesday May 4, 2016 #

6 PM

Running 32:34 intensity: (9:30 @1) + (7:33 @2) + (15:26 @3) + (5 @4) 5.33 km (6:06 / km) +32m 5:56 / km
ahr:126 max:152

Running 14:39 intensity: (28 @1) + (5 @2) + (4 @3) + (1:47 @4) + (12:15 @5) 4.59 km (3:12 / km) +35m 3:04 / km
ahr:176 max:187

St Andrews (not even nearly) 5km.

Back to back hard sessions. Plan was to run this at a hard tempo. Felt quite good at 3.1X's but legs did not want to go any faster. I let the pace slip a bit on the 3rd km, not helped by the wind which was gusting around, but got a good hard run out of it. I can still take this as a PB right?

Running 49:04 intensity: (53 @1) + (36:14 @2) + (11:56 @3) + (1 @4) 9.74 km (5:02 / km) +23m 4:59 / km
ahr:132 max:140

Running 3:35 intensity: (19 @1) + (34 @2) + (1:19 @3) + (1:10 @4) + (13 @5) 0.83 km (4:17 / km)
ahr:146 max:176

Hmm, there's no timetable on this stop. I'll just jog down to the last one and see when the bus is arriving..
** Jogs 400m from bus stop**
Wait a minute, is that my bus coming?
** Turns and sprints 400m back to bus stop while waving manically at the bus driver **

Running 6:20 intensity: (23 @1) + (5:09 @2) + (48 @3) 0.99 km (6:25 / km) +23m 5:45 / km
ahr:128 max:139

Tuesday May 3, 2016 #

5 PM

Running 5:05 intensity: (20 @1) + (2:58 @2) + (1:47 @3) 0.95 km (5:21 / km) +23m 4:46 / km
ahr:131 max:144

Running 41:20 intensity: (7:14 @1) + (9:52 @2) + (23:13 @3) + (1:01 @4) 7.16 km (5:46 / km) +68m 5:31 / km
ahr:132 max:161

Long warm up because despite saying that it would start at 6.15 it still started at 6.30 as usual.

Running 21:44 intensity: (26 @1) + (2:31 @2) + (3:36 @3) + (3:51 @4) + (11:20 @5) 4.81 km (4:31 / km) +1m 4:31 / km
ahr:165 max:188

First attempt at a full flat session. 5-6 x 800m (90s)

2.13, 2.17, 2.22, 2.21, 2.22, 72(400)

First one I tucked in behind James (who was running 600s) and was feeling ok, a bit too fast maybe. We went through 400 in 65 which I knew was unsustainable. I eased up a bit on the second lap but didn't learn my lesson as the next rep I did exactly the same. Thus my legs were gone after 2 reps and I struggled a lot for the rest of the session. Went for a 6th but my legs turned to treacle so stopped after 400 (looking at it we also only had 75 after the 5th).

Running 30:41 intensity: (21 @1) + (15:29 @2) + (14:51 @3) 5.58 km (5:30 / km) +38m 5:19 / km
ahr:132 max:146

Monday May 2, 2016 #

Cross training 5:00 [2]

Cycling 1:00:00 [2]

Running 15:00 [2] 2.7 km (5:33 / km) +30m 5:16 / km

Quads still in pieces, arguably worse today.

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