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Training Log Archive: Kris

In the 7 days ending Dec 24, 2017:

activity # timemileskm+mload
  Running12 11:18:35 92.32(7:21) 148.57(4:34) 1139205.0
  Strength and Conditioning3 1:25:008.5
  Total13 12:43:35 92.32 148.57 1139213.5

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MoTuWeThFrSaSu

Sunday Dec 24, 2017 #

9 AM

Running 1:47:33 intensity: (7:13 @1) + (1:25:01 @2) + (15:19 @3) 25.29 km (4:15 / km) +136m 4:08 / km
ahr:127 max:146

10 miles with the Harriers and then the rest home.
11 AM

Strength and Conditioning 10:00 [1]

Saturday Dec 23, 2017 #

8 AM

Running 30:51 [2] 6.0 km (5:09 / km) +16m 5:04 / km

Running race 14:26 [5] 5.0 km (2:53 / km)

Swansea Bay Parkrun.
Josh Griffith's took the record off me a few weeks ago (with 14.42) and so I wanted a go at getting it back. Wasn't sure this was going to be possible so I prepared a bit better than I normally do for parkrun (I got up and had a proper breakfast first). Jonny Tobin and a good group of Swansea Harriers down and Jonny took the pace on the first k. We were together then until about 3km and then I started to get a gap. Felt good and was working hard all the way in. Happy with that.

I think I can stop caveating my fitness with 'but I've been injured' now.

2.54, 2.56, 2.52, 2.53, 2.51

Running 1:05:29 [2] 13.89 km (4:43 / km) +32m 4:40 / km

Friday Dec 22, 2017 #

11 AM

Running 1:08:28 intensity: (43:03 @1) + (21:40 @2) + (2:46 @3) + (59 @4) 11.09 km (6:10 / km) +197m 5:40 / km
ahr:112 max:160

Nice run from Cwm Ivy.
4 PM

Running 42:51 intensity: (16:02 @1) + (26:48 @2) + (1 @3) 8.99 km (4:46 / km) +93m 4:32 / km
ahr:117 max:134

Just taking it nice and easy..

Thursday Dec 21, 2017 #

7 AM

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

Strength and Conditioning 30:00 [1]

Bar warm up.

Deadlift x 5 - 60, 60, 70, 70
Bench Press w/ plate x 10 - 25, 25, 25, 25

DB Split Squat x 5 L+R - 12, 12, 12
Pull up x 5 - -41, -41, -41
2 PM

Running 1:13:23 intensity: (2:45 @1) + (34:04 @2) + (36:29 @3) + (5 @4) 18.13 km (4:03 / km) +140m 3:54 / km
ahr:133 max:155

Wednesday Dec 20, 2017 #

7 AM

Running 40:46 intensity: (7:45 @1) + (32:24 @2) + (37 @3) 8.89 km (4:35 / km) +95m 4:21 / km
ahr:119 max:145

Legs have felt really quite good for the last week or so. Today didn't follow that pattern.
6 PM

Running 1:14:06 intensity: (2:10 @1) + (1:03:05 @2) + (8:51 @3) 18.01 km (4:07 / km) +136m 3:58 / km
ahr:127 max:146

As close to a 'raz' as I ever get..

Tuesday Dec 19, 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, 70, 70, 70
DB bent over row x 10 - 9, 9, 9, 9

Straight Leg Deadlift x 5 - 50, 50, 50, 50
DB Shoulder Press x 10 - 9, 9, 9, 9

{60s Plank, 45s Side Plank L+R, 30s SL Bridge L+R - 6kg, 10 x Arabesque L+R 6kg, 10 x SL box jumps L+R} x2
5 PM

Running 30:51 intensity: (13:10 @1) + (14:49 @2) + (2:52 @3) 6.15 km (5:01 / km) +20m 4:56 / km
ahr:115 max:150

Running 28:12 intensity: (32 @1) + (2:51 @2) + (5:38 @3) + (13:53 @4) + (5:18 @5) 6.36 km (4:26 / km)
ahr:159 max:183

Track closed for the next 18 months so group has moved onto the roads. 12 x ~500m with about 60s recovery, running as a parlauf. Hard session as me and Jamie were starting together and this made it difficult not to race.
7 PM

Running 34:20 intensity: (2:14 @1) + (30:51 @2) + (1:15 @3) 6.42 km (5:21 / km) +89m 5:00 / km
ahr:121 max:139

Monday Dec 18, 2017 #

7 AM

Running 45:19 intensity: (7:43 @1) + (36:12 @2) + (1:24 @3) 10.15 km (4:28 / km) +106m 4:15 / km
ahr:121 max:137

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