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Training Log Archive: Kris

In the 7 days ending Jan 7:

activity # timemileskm+mload
  Running8 11:16:09 90.11(7:30) 145.03(4:40) 730196.3
  Total8 11:16:09 90.11(7:30) 145.03(4:40) 730196.3

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MoTuWeThFrSaSu

Sunday Jan 7 #

8 AM

Running 2:07:13 intensity: (49:45 @1) + (1:16:42 @2) + (46 @3) 28.4 km (4:29 / km) +112m 4:24 / km
ahr:116 max:141

Long run around Antrim before hotel breakfast.

Saturday Jan 6 #

8 AM

Running 29:55 intensity: (19:09 @1) + (10:46 @2) 6.41 km (4:40 / km) +4m 4:39 / km
ahr:111 max:131

Found a nice park in Antrim.
1 PM

Running 41:19 intensity: (18:42 @1) + (16:51 @2) + (4:42 @3) + (1:04 @4) 6.68 km (6:11 / km) +19m 6:06 / km
ahr:117 max:159

Running 23:58 intensity: (36 @1) + (30 @2) + (13 @3) + (2:52 @4) + (19:47 @5) 7.62 km (3:09 / km) +20m 3:06 / km
ahr:175 max:185

Antrim Cross Challenge - 5th.
Mainly flat course with a few undulations, one steep slippy bank and a few patches of sticky mud. A group of about 8 formed on the first lap and I was feeling quite good. Three of the Africans pushed on during the second lap and I thought 'give it a go' and stuck on the back of them. The group slowly whittled down until it was just the 4 of us but as we got to halfway I started to be dropped as well. I tried to settle into a rhythm but struggled a bit on the third lap and Andy Vernon came past on the bank. I tried to latch on but never quite managed and the gap slowly grew over the last lap.

Running 28:12 intensity: (14:41 @1) + (13:31 @2) 5.25 km (5:22 / km) +31m 5:13 / km
ahr:114 max:131

Friday Jan 5 #

8 AM

Running 1:14:20 [2] 16.2 km (4:35 / km) +110m 4:26 / km

After dropping off the car at the garage. Still raining, I think I've brought the weather from Swansea back with me.

Thursday Jan 4 #

5 PM

Running 1:30:51 intensity: (9:52 @1) + (1:20:56 @2) + (3 @3) 20.32 km (4:28 / km) +58m 4:25 / km
ahr:120 max:131

Dark and wet run through Tentsmuir. Was soaked through from about 5 minutes in and for most of the run I could only see about 5m in front due to the light from my headlight reflecting off the rain. Felt a bit mad. Great fun.

Wednesday Jan 3 #

4 PM

Running 36:08 intensity: (7:20 @1) + (25:27 @2) + (3:21 @3) 7.64 km (4:44 / km) +21m 4:40 / km
ahr:122 max:153

Running 25:52 intensity: (4:19 @1) + (5:39 @2) + (4:38 @3) + (11:16 @4) 6.32 km (4:06 / km) +2m 4:05 / km
ahr:142 max:174

4 big laps (2.30), 4x {~160m (jog ~60m), ~160m (1 min)} (2.30), 2 big laps.

Still feeling a bit tired and so I didn't attempt to dig the depths tonight.

Running 31:03 intensity: (41 @1) + (29:50 @2) + (32 @3) 6.03 km (5:09 / km) +60m 4:55 / km
ahr:125 max:136

Tuesday Jan 2 #

3 PM

Running 1:32:33 intensity: (1:14 @1) + (1:30:33 @2) + (46 @3) 20.0 km (4:38 / km) +100m 4:31 / km
ahr:125 max:135

Up early for my flight back up to Scotland and felt knackered all day.

Monday Jan 1 #

9 AM

Running 1:14:45 intensity: (11:47 @1) + (56:09 @2) + (6:49 @3) 14.16 km (5:17 / km) +195m 4:56 / km
ahr:123 max:149

Nice run with Ben down the beach.

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