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Training Log Archive: Kris

In the 7 days ending Dec 4, 2016:

activity # timemileskm+mload
  Running10 11:06:53 87.18(7:39) 140.31(4:45) 1100154.2
  Total10 11:06:53 87.18(7:39) 140.31(4:45) 1100154.2

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MoTuWeThFrSaSu

Sunday Dec 4, 2016 #

3 PM

Running 1:32:58 intensity: (5:31 @1) + (1:25:23 @2) + (2:04 @3) 21.06 km (4:25 / km) +137m 4:17 / km
ahr:124 max:145

Saturday Dec 3, 2016 #

9 AM

Running 28:40 intensity: (13:13 @1) + (13:50 @2) + (1:37 @3) 5.1 km (5:37 / km) +138m 4:57 / km
ahr:114 max:145

1 PM

Running 35:21 intensity: (17:55 @1) + (12:36 @2) + (2:32 @3) + (2:18 @4) 5.75 km (6:09 / km) +38m 5:57 / km
ahr:117 max:164

2 PM

Running race 29:21 intensity: (22 @1) + (6 @2) + (6 @3) + (8:25 @4) + (20:22 @5) 9.48 km (3:06 / km) +169m 2:51 / km
ahr:175 max:187

East District XC Champs, 1st.

Group of 5 formed on the first lap and I stayed with the group feeling ok. Going into the second lap the group started to break up and from then on I made sure I kept on putting out a good rhythm and I started to get a bit of a gap at the front. Pushed hard and didn't need to plug the depths of pain today. Laps were really consistent - 9.20, 9.22, 9.17 (1.22).

A photo posted by Kris Jones (@thekrisjones) on

C • Great work! 9
3 PM

Running 12:02 intensity: (7:12 @1) + (4:50 @2) 1.89 km (6:22 / km) +36m 5:49 / km
ahr:113 max:133

Friday Dec 2, 2016 #

5 PM

Running 1:01:13 [2] 13.02 km (4:42 / km) +28m 4:39 / km

Running 7:47 [2] 1.35 km (5:46 / km) +32m 5:09 / km

Thursday Dec 1, 2016 #

5 PM

Running 1:00:10 intensity: (35:19 @1) + (24:51 @2) 12.94 km (4:39 / km) +18m 4:37 / km
ahr:94 max:134

Running 35:33 intensity: (33:33 @2) + (2:00 @4) 6.74 km (5:17 / km) +137m 4:47 / km

Had to go down the track to buy a Hawks vest for Saturday.. did a couple of strides on the way back.
C • Clubs 3

Wednesday Nov 30, 2016 #

5 PM

Running 1:58:59 [2] 25.88 km (4:36 / km) +125m 4:29 / km

Pretty happy with the last three months of training. I don't feel like I'm pushing the boundaries and it feels sustainable. Will have to get used to a new routine when the office moves down the road to Kingsbarns but I think I'll manage. Four more months of this consistency should see me in a good place to push on come the end of March.
C • Happy with the last three months..... 3

Tuesday Nov 29, 2016 #

5 PM

Running 3:02 intensity: (7 @1) + (2:38 @2) + (17 @3) 0.72 km (4:12 / km) +2m 4:10 / km
ahr:129 max:136

Running 36:26 intensity: (16:09 @1) + (20:17 @2) 7.02 km (5:11 / km) +98m 4:51 / km
ahr:114 max:130

Running 28:37 intensity: (39 @1) + (2:10 @2) + (7:23 @3) + (15:35 @4) + (2:50 @5) 6.44 km (4:27 / km)
ahr:157 max:179

16 x 300m (60s)
48, 49, 47, 47, 47, 47, 47, 47
47, 47, 47, 46, 47, 48, 47, 47

Felt quite flat tonight but got it done without fuss.

Running 27:24 intensity: (8:30 @1) + (18:54 @2) 5.14 km (5:20 / km) +34m 5:10 / km
ahr:120 max:132

Monday Nov 28, 2016 #

5 PM

Running 1:29:20 [2] 17.79 km (5:01 / km) +109m 4:52 / km

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