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Training Log Archive: Kris

In the 7 days ending Dec 17, 2017:

activity # timemileskm+mload
  Running11 11:11:51 91.58(7:20) 147.38(4:34) 1023163.6
  Strength and Conditioning2 1:30:009.0
  Cycling1 40:004.0
  Total12 13:21:51 91.58 147.38 1023176.6

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MoTuWeThFrSaSu

Sunday Dec 17, 2017 #

12 PM

Running 1:29:17 intensity: (7:50 @1) + (37:54 @2) + (37:29 @3) + (6:04 @4) 19.46 km (4:35 / km) +160m 4:24 / km
ahr:134 max:168

Bit of a longer run before the handicap.

Running 19:24 intensity: (26 @1) + (6 @2) + (9 @3) + (8:01 @4) + (10:42 @5) 6.14 km (3:10 / km) +58m 3:01 / km
ahr:173 max:184

Hawks xmas handicap.
Started 35s behind James Donald (and over 30 minutes behind the first starter). Caught him just before the last descent and went for it.

Running 12:07 intensity: (2:10 @1) + (9:57 @2) 2.17 km (5:35 / km) +22m 5:19 / km
ahr:119 max:133

Running 12:55 intensity: (6:21 @2) + (6:28 @3) + (6 @4) 2.46 km (5:14 / km) +30m 4:56 / km
ahr:134 max:157

Saturday Dec 16, 2017 #

8 AM

Running 2:03:52 intensity: (11:09 @1) + (1:34:06 @2) + (15:37 @3) + (3:00 @4) 28.0 km (4:25 / km) +131m 4:19 / km
ahr:127 max:160

Hawks long run

Friday Dec 15, 2017 #

6 AM

Running 6:25 intensity: (5:00 @1) + (1:25 @2) 1.1 km (5:50 / km) +4m 5:44 / km
ahr:103 max:130

Started on the reverse commute but lots of sheet ice about and nearly stacked it three times in about 500m. This was on one of the sections which was the least icy bits last night.. Decided that it would take me too long and I'd end up on my arse too much and so I bailed and got on the bus. Thought about a little run when I got to Leuchars but it was still pretty icy and so I'll go at lunch..
12 PM

Running 1:11:40 intensity: (3:39 @1) + (1:06:28 @2) + (1:33 @3) 16.22 km (4:25 / km) +111m 4:16 / km
ahr:124 max:137

Much nicer to run in the daylight and with very little ice..

Thursday Dec 14, 2017 #

6 AM

Running 11:00 [1] 2.1 km (5:14 / km) +40m 4:47 / km

Strength and Conditioning 45:00 [1]

Bar warm up.

Deadlift x 5 - 60, 80, 80, 80
Bench Press w/ bar x 10 - 20, 30, 30, 30

DB Split Squat x 5 L+R - 10, 10, 10
Pull up x 5 - -50, -45, -45

{10x Side hip raise L+R, 10x Swiss Ball Rollout, 10x SL Bridge L+R, 10 x Arabesque L+R (2x4kg), 6 x SL box jumps L+R} x 2
5 PM

Running 3:01 [1] 0.54 km (5:35 / km) +3m 5:26 / km

Running 1:19:34 intensity: (1:33 @1) + (38:50 @2) + (32:08 @3) + (7:03 @4) 17.99 km (4:25 / km) +113m 4:17 / km
ahr:135 max:171

Icy icy icy..

Wednesday Dec 13, 2017 #

7 AM

Running 30:00 intensity: (1:55 @1) + (27:43 @2) + (22 @3) 7.0 km (4:17 / km)
ahr:127 max:136

Treadmill fun. Didn't fancy the cold, and actually didn't mind this too much. Quite nice to just stick on a speed and not have to think about it. Started off a bit slower but the majority was 14.5km/h @ 2%

Running 11:00 [1] 2.1 km (5:14 / km) +40m 4:47 / km

5 PM

Running 50:23 intensity: (1:39 @1) + (36:36 @2) + (5:33 @3) + (6:35 @4) 10.69 km (4:43 / km) +67m 4:34 / km
ahr:131 max:167

I'd rather run in singles but doubles does make it easier.

Tuesday Dec 12, 2017 #

6 AM

Running 11:00 [1] 2.1 km (5:14 / km) +40m 4:47 / km

Strength and Conditioning 45:00 [1]

Bar warm up.

Back Squat x 5 - 50, 60, 60, 60
Hanging row x 10

Deadlift x 5 - 60, 60, 60, 60
DB Shoulder Press x 10 - 10, 10, 10, 10

{60s Plank, 45s Side Plank L+R, 30s SL Bridge L+R, 10 x Arabesque L+R 4kg, 10 x SL box jumps L+R} x2
5 PM

Running 41:04 intensity: (24:33 @1) + (16:22 @2) + (9 @3) 7.4 km (5:33 / km) +66m 5:19 / km
ahr:112 max:137

Running 25:59 intensity: (29 @1) + (2:06 @2) + (3:56 @3) + (14:35 @4) + (4:53 @5) 6.75 km (3:51 / km)
ahr:161 max:181

1600, 400, 1200, 400, 800, 400, 1600 (1 Mon)
4.58, 69, 3.35, 67, 2.18, 65, 4.55

Last time on the track as it is shutting for renovation. White track but wasn't to bad for grip to stay with but started to get slippy in place towards the end. Struggled to get my legs going again. I don't know if this is due to the strength in the morning or just generally getting back into the swing of things. I don't really want to move strength as I like having Monday as a proper rest day..

Running 26:38 intensity: (6:30 @1) + (19:53 @2) + (15 @3) 5.15 km (5:11 / km) +34m 5:00 / km
ahr:120 max:142

Monday Dec 11, 2017 #

7 AM

Cycling 40:00 [1]
ahr:84 max:95

6 PM

Running 46:32 intensity: (7:26 @1) + (39:02 @2) + (4 @3) 10.01 km (4:39 / km) +104m 4:25 / km
ahr:120 max:136

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