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Training Log Archive: Kris

In the 7 days ending Dec 25, 2016:

activity # timemileskm+m
  Running8 10:51:14 83.19(7:50) 133.89(4:52) 968
  Total8 10:51:14 83.19(7:50) 133.89(4:52) 968

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MoTuWeThFrSaSu

Sunday Dec 25, 2016 #

7 AM

Running 52:28 intensity: (47:38 @1) + (3:52 @2) + (58 @3) 8.35 km (6:17 / km) +117m 5:52 / km
ahr:105 max:151

Down the beach early with Matt..
3 PM

Running 1:06:56 intensity: (3:09 @1) + (1:03:12 @2) + (35 @3) 14.22 km (4:42 / km) +111m 4:32 / km
ahr:122 max:138

Saturday Dec 24, 2016 #

8 AM

Running 30:46 intensity: (4:12 @1) + (25:56 @2) + (38 @3) 6.93 km (4:26 / km) +4m 4:26 / km
ahr:122 max:141

Running race 14:58 intensity: (19 @1) + (11 @2) + (5 @3) + (5:32 @4) + (8:51 @5) 5.02 km (2:59 / km)
ahr:172 max:182

Jones family Christmas parkrun to kick off some festive racing.

Into the wind for just under half and then with the wind behind to the finish. Solo from the start.

Running 30:49 intensity: (9:14 @1) + (21:02 @2) + (33 @3) 5.26 km (5:52 / km) +101m 5:21 / km
ahr:118 max:138

Friday Dec 23, 2016 #

7 AM

Running 1:01:04 [2] 11.7 km (5:13 / km) +222m 4:46 / km

Thursday Dec 22, 2016 #

5 PM

Running 1:51:02 intensity: (8:23 @1) + (1:03:42 @2) + (23:34 @3) + (15:23 @4) 25.91 km (4:17 / km) +123m 4:11 / km
ahr:133 max:167

Inc. 3 x 4km progressions (1km recovery)

Wednesday Dec 21, 2016 #

5 PM

Running 1:34:12 intensity: (1:37 @1) + (1:23:52 @2) + (6:05 @3) + (2:38 @4) 19.13 km (4:55 / km) +90m 4:49 / km
ahr:127 max:161

Tuesday Dec 20, 2016 #

5 PM

Running 21:48 [2] 4.6 km (4:44 / km) +62m 4:26 / km

Running 15:13 [2] 2.41 km (6:19 / km) +7m 6:14 / km

Running 28:59 intensity: (5:00 @2) + (8:59 @3) + (10:00 @4) + (5:00 @5) 6.03 km (4:48 / km)

2k, 1k, 800, 600, 400, 200 (2.30)
5.55, 2.47, 2.12, 1.36, 61, 29

Jamie Crowe down tonight - nice to have another person to help with the pace setting. Wind was gusting to the point that we almost switched to 300s to avoid it. Times compare favourably to the last time I ran this session which was in the summer, in nicer conditions and with marginally more recovery.

Running 24:43 [2] 4.65 km (5:19 / km) +32m 5:08 / km

Monday Dec 19, 2016 #

5 PM

Running 3:45 [2] 0.82 km (4:34 / km) +1m 4:33 / km

Running 1:34:31 [2] 18.86 km (5:01 / km) +98m 4:53 / km

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