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Training Log Archive: Kris

In the 7 days ending Jan 15:

activity # timemileskm+m
  Running10 11:23:21 90.77(7:32) 146.07(4:41) 1152
  Total10 11:23:21 90.77(7:32) 146.07(4:41) 1152

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MoTuWeThFrSaSu

Sunday Jan 15 #

8 AM

Running 2:04:51 intensity: (7:44 @1) + (1:34:43 @2) + (22:24 @3) 28.63 km (4:22 / km) +280m 4:09 / km
ahr:127 max:151

Long run with the Hawks. Managed to stay on my feet today.

Saturday Jan 14 #

11 AM

Running 1:37:39 intensity: (38:04 @1) + (41:36 @2) + (7:28 @3) + (10:31 @4) 20.71 km (4:43 / km) +137m 4:34 / km
ahr:121 max:165

Was going to finish with some strides but stacked it onto my hip.. Was pretty sore running home but there's not going to be any lasting damage. Bored of snow now..

Friday Jan 13 #

5 PM

Running 1:15:58 intensity: (6:39 @1) + (49:31 @2) + (16:24 @3) + (3:24 @4) 14.92 km (5:05 / km) +116m 4:54 / km
ahr:130 max:161

Running 6:45 intensity: (34 @1) + (5:47 @2) + (24 @3) 1.2 km (5:37 / km) +32m 4:58 / km
ahr:121 max:138

Thursday Jan 12 #

7 AM

Running 40:49 intensity: (6:19 @1) + (34:30 @2) 8.25 km (4:57 / km) +23m 4:53 / km
ahr:144 max:163

Put up in a hotel this week whilst the flat is being rewired so doubling and driving to work has been most convenient. Might continue driving to work once everything is sorted - it gives me lots more flexibility.. Not sure whether I'd continue doubling if this turns out to be the case..
5 PM

Running 59:56 intensity: (4:16 @1) + (51:37 @2) + (31 @3) + (3:32 @4) 12.67 km (4:44 / km) +121m 4:31 / km
ahr:132 max:167

Inc. 5 flat and 5 hill sprints..

Wednesday Jan 11 #

7 AM

Running 29:50 intensity: (49 @1) + (29:01 @2) 6.01 km (4:58 / km) +32m 4:50 / km
ahr:142 max:159

5 PM

Running 1:01:11 intensity: (4:18 @1) + (40:44 @2) + (13:48 @3) + (2:21 @4) 13.46 km (4:33 / km) +146m 4:19 / km
ahr:129 max:160

Tuesday Jan 10 #

5 PM

Running 37:21 intensity: (10:00 @1) + (26:20 @2) + (1:01 @3) 7.0 km (5:20 / km) +78m 5:03 / km
ahr:118 max:139

Running 36:00 intensity: (5:16 @1) + (5:04 @2) + (6:40 @3) + (19:00 @4) 8.57 km (4:12 / km) +4m 4:11 / km
ahr:146 max:170

10 x 800 relaxed. 2.33 - 2.26. Legs felt better afterwards which is what I needed after a lot of racing recently - can't push the boat out all the time.

Running 19:05 intensity: (3:40 @1) + (13:33 @2) + (1:52 @3) 4.1 km (4:40 / km) +33m 4:29 / km
ahr:120 max:147

Monday Jan 9 #

7 AM

Running 30:13 intensity: (8:21 @1) + (17:19 @2) + (3:11 @3) + (1:22 @4) 6.22 km (4:52 / km) +66m 4:37 / km
ahr:122 max:156

6 PM

Running 1:03:43 intensity: (7:54 @1) + (47:38 @2) + (3:08 @3) + (5:03 @4) 14.32 km (4:27 / km) +86m 4:19 / km
ahr:125 max:162

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