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Training Log Archive: Kris

In the 7 days ending Oct 30, 2016:

activity # timemileskm+mload
  Running8 11:06:41 82.86(8:03) 133.36(5:00) 1351148.7
  Strength and Conditioning2 20:002.0
  Total10 11:26:41 82.86 133.36 1351150.7

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MoTuWeThFrSaSu

Sunday Oct 30, 2016 #

11 AM

Running 35:51 intensity: (19:08 @1) + (12:33 @2) + (4:10 @3) 4.9 km (7:19 / km) +348m 5:24 / km
ahr:110 max:148

5 PM

Running 1:08:26 intensity: (35:21 @1) + (32:01 @2) + (1:04 @3) 12.78 km (5:21 / km) +228m 4:55 / km
ahr:113 max:140

Saturday Oct 29, 2016 #

8 AM

Running 30:03 intensity: (9:34 @1) + (10:08 @2) + (5:52 @3) + (4:29 @4) 5.74 km (5:14 / km) +100m 4:49 / km
ahr:127 max:165

Running race 15:34 intensity: (19 @1) + (5 @2) + (11 @3) + (3:06 @4) + (11:53 @5) 5.0 km (3:07 / km) +102m 2:50 / km
ahr:174 max:185

Parkrun.
James turned up so I knew it would be a bit of a battle. Got a bit of a gap off the hill at about 3km. Just nipped under the old Robbie Simpson/Andy Douglas shared record with James not far behind. I last ran this in July, a week before World Unis and I ran 15.52.

Running 1:00:48 intensity: (2:08 @1) + (57:38 @2) + (1:02 @3) 12.53 km (4:51 / km) +39m 4:47 / km
ahr:121 max:137

Friday Oct 28, 2016 #

5 PM

Running 1:29:34 [2] 18.45 km (4:51 / km) +109m 4:43 / km

Tonight was good, zero effort.
7 PM

Strength and Conditioning 10:00 [1]

Thursday Oct 27, 2016 #

4 PM

Running 3:50 intensity: (54 @1) + (2:56 @2) 0.81 km (4:43 / km) +1m 4:41 / km
ahr:116 max:126

Running 1:26:10 intensity: (4:47 @1) + (1:17:26 @2) + (3:16 @3) + (41 @4) 18.26 km (4:43 / km) +99m 4:36 / km
ahr:124 max:161

New day, new legs. Felt much better today, hopefully whatever I've been fighting has taken the hint and cleared off..

Inc. 6x80m sprints

Wednesday Oct 26, 2016 #

4 PM

Running 3:44 intensity: (33 @1) + (3:11 @2) 0.83 km (4:29 / km) +1m 4:27 / km
ahr:120 max:132

Running 1:25:27 intensity: (7:33 @1) + (1:17:23 @2) + (31 @3) 17.29 km (4:57 / km) +100m 4:48 / km
ahr:120 max:139

Still a bit meh but better than yesterday. Think I'm fighting something off but hopefully I'm winning..

Tuesday Oct 25, 2016 #

5 PM

Running 3:36 intensity: (47 @1) + (2:15 @2) + (34 @3) 0.82 km (4:24 / km) +1m 4:22 / km
ahr:124 max:143

Running 35:33 intensity: (10:17 @1) + (24:31 @2) + (45 @3) 5.9 km (6:02 / km) +91m 5:36 / km
ahr:117 max:141

Running 27:48 intensity: (6:32 @1) + (3:34 @2) + (2:27 @3) + (7:20 @4) + (7:55 @5) 6.43 km (4:20 / km)
ahr:149 max:189

Day of data collection and felt like shit tonight. Not ill but just tired. Not helping that the the cuts on my ankle from the ankle tape have started to hurt much more than yesterday. A good smearing of Savlon will hopefully do the trick. Still the times were OK.

5 x 1200 (2 min)
First 800 in 10km pace then pick up. Struggling to pick up on the third so dropped the pace to salvage a decent pick up.

3.37 (73, 74, 70)
3.36 (71, 75, 70)
3.35 (72, 73, 70)
3.37 (75, 74, 68)
3.36 (74, 75, 67)

Tempted by a sixth but head won over stubbornness.

Running 23:32 intensity: (3:00 @1) + (18:25 @2) + (1:48 @3) + (19 @4) 3.95 km (5:58 / km) +32m 5:44 / km
ahr:122 max:156

Monday Oct 24, 2016 #

5 PM

Running 3:12 intensity: (2:57 @1) + (15 @2) 0.8 km (4:01 / km) +1m 3:59 / km
ahr:97 max:120

Running 1:33:33 intensity: (15:47 @1) + (1:01:41 @2) + (11:29 @3) + (4:36 @4) 18.87 km (4:57 / km) +99m 4:50 / km
ahr:124 max:160

Back to it
7 PM

Strength and Conditioning 10:00 [1]

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