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Training Log Archive: Kris

In the 7 days ending Sep 17:

activity # timemileskm+m
  Running9 11:44:09 85.79(8:12) 138.07(5:06) 3517
  Strength and Conditioning2 15:00
  Total11 11:59:09 85.79 138.07 3517

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MoTuWeThFrSaSu

Sunday Sep 17 #

9 AM

Running 51:36 intensity: (18:40 @1) + (32:42 @2) + (14 @3) 10.84 km (4:46 / km) +131m 4:29 / km
ahr:117 max:135

Legs couldn't face running in the hills so I went for a run down the valley.

Running 3:17 [1] 0.49 km (6:45 / km) +19m 5:38 / km

Jogged/walked up the hill to spectate the race.

Saturday Sep 16 #

9 AM

Running 10:43 intensity: (4:52 @1) + (4:53 @2) + (58 @3) 2.27 km (4:44 / km) +14m 4:35 / km
ahr:113 max:141

Running race 3:26:53 intensity: (19 @1) + (28:12 @2) + (1:21:12 @3) + (1:37:10 @4) 28.13 km (7:21 / km) +2594m 5:02 / km
ahr:149 max:166

Ring of Steall Skyrace, 3rd.
Bit concerned I would be out of my depth with the distance, climb and ruggedness of this route and my main goal was to avoid getting injured. I climbed really well and kept it pretty relaxed for the first half, losing lots of time on the descents but gaining a lot of positions in the second half to move from 10th at Glen Nevis to 3rd at the finish. Happy with that and actually really enjoyed it. My legs are broken now but is it truly a race if your heart rate doesn't go over 166?
1 PM

Running 18:10 intensity: (17:42 @1) + (28 @2) 2.93 km (6:12 / km) +16m 6:03 / km
ahr:107 max:115

Friday Sep 15 #

7 AM

Strength and Conditioning 5:00 [1]

11 AM

Running 1:02:26 intensity: (4:17 @1) + (46:00 @2) + (12:09 @3) 13.69 km (4:34 / km) +97m 4:24 / km
ahr:127 max:153

Thursday Sep 14 #

5 PM

Running 1:08:20 intensity: (7:04 @1) + (53:17 @2) + (4:17 @3) + (3:42 @4) 15.0 km (4:33 / km) +39m 4:30 / km
ahr:121 max:159

Wednesday Sep 13 #

6 AM

Running 1:10:57 intensity: (5:08 @1) + (54:22 @2) + (7:47 @3) + (3:40 @4) 15.26 km (4:39 / km) +149m 4:26 / km
ahr:126 max:162

Morning legs and post session legs made this a bit of a struggle..

Tuesday Sep 12 #

6 AM

Running 31:44 [2] 6.7 km (4:44 / km) +56m 4:33 / km

4 PM

Running 1:30:51 intensity: (6:33 @1) + (46:39 @2) + (11:45 @3) + (22:48 @4) + (3:06 @5) 21.77 km (4:10 / km) +209m 3:59 / km
ahr:137 max:177

Inc. (not quite) Mona fartlek. Missed out one of the 1 minute reps by accident.. Still worked hard. 2 x 90s, 3 x 60s, 4 x 30s, 4 x 15s with equal recovery. 18 mins - 5.7km - 3.10 min/km. I quite like the idea of keeping the recoveries honest but it is tough going.

Monday Sep 11 #

7 AM

Strength and Conditioning 10:00 [1]

5 PM

Running 1:29:12 intensity: (59:12 @2) + (30:00 @3) 21.0 km (4:15 / km) +193m 4:04 / km

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