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Training Log Archive: Kris

In the 7 days ending Jul 29:

activity # timemileskm+mload
  Running11 11:10:23 87.6(7:39) 140.99(4:45) 1251130.6
  Strength and Conditioning1 10:001.0
  Total12 11:20:23 87.6 140.99 1251131.6

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MoTuWeThFrSaSu

Sunday Jul 29 #

8 AM

Running 2:12:00 [2] 27.1 km (4:52 / km) +527m 4:26 / km

Long and easy on the coast path with some of the hawks.

Saturday Jul 28 #

8 AM

Running 1:36:11 intensity: (33:47 @1) + (1:02:11 @2) + (13 @3) 20.22 km (4:45 / km) +99m 4:39 / km
ahr:116 max:135

Easy with Mike and Scott from the Hawks.
9 PM

Strength and Conditioning 10:00 [1]

Friday Jul 27 #

7 AM

Running 30:30 intensity: (18:49 @1) + (11:40 @2) + (1 @3) 6.23 km (4:54 / km) +69m 4:38 / km
ahr:113 max:127

Morning jog, legs not feeling as fresh as I'd like but hopefully all good for this evening and then full taper next week.
7 PM

Running 37:15 intensity: (11:08 @1) + (19:15 @2) + (5:00 @3) + (1:52 @4) 6.68 km (5:35 / km) +1m 5:34 / km
ahr:122 max:162

Running race 14:06 intensity: (16 @1) + (3 @2) + (10 @3) + (1:30 @4) + (12:07 @5) 5.01 km (2:49 / km)
ahr:178 max:188

GAA 5000m

It wasn't going to be a PB race with Luke Traynor down to pace 68s (14.10), but I struggle to change pace so it was a good opportunity to try to run a negative split. I hoped that, with a good second half, I might be able to get close to 14 minutes.

We went through the first couple of km a couple of seconds slower than prescribed and I was feeling ok but not awesome. I went into the lead at halfway (~7.10) and struck out on my own. I got to two laps to go needing to run 2.08, difficult but within the realms of possibility, but I had the win and didn't really have the motivation to turn myself inside out.

Solid, not spectacular, but enjoyed the race and worth the trip. Time to rest.

2.52, 51, 48, 48, 47.

Running 25:17 intensity: (5:31 @1) + (19:46 @2) 5.07 km (4:59 / km) +11m 4:56 / km
ahr:119 max:130

Thursday Jul 26 #

7 AM

Running 45:56 intensity: (18:23 @1) + (27:33 @2) 9.8 km (4:41 / km) +89m 4:29 / km
ahr:116 max:132

5 PM

Running 34:53 intensity: (28:34 @1) + (6:19 @2) 6.94 km (5:01 / km) +49m 4:51 / km
ahr:110 max:124

Wednesday Jul 25 #

6 AM

Running 39:20 intensity: (16:10 @1) + (22:52 @2) + (18 @3) 8.82 km (4:28 / km) +94m 4:14 / km
ahr:117 max:136

5 PM

Running 1:10:16 intensity: (9:55 @1) + (56:57 @2) + (3:24 @3) 16.05 km (4:23 / km) +130m 4:12 / km
ahr:122 max:142

Nice run with J.Crowe

Tuesday Jul 24 #

7 AM

Running 29:12 intensity: (15:07 @1) + (14:05 @2) 6.25 km (4:40 / km) +68m 4:26 / km
ahr:114 max:127

5 PM

Running 15:40 intensity: (11:26 @1) + (4:14 @2) 2.41 km (6:30 / km) +1m 6:29 / km
ahr:109 max:125

Running 22:56 intensity: (4:36 @1) + (4:12 @2) + (5:27 @3) + (8:41 @4) 4.79 km (4:47 / km)
ahr:141 max:172

5 x 400 (1 min), 5 x 200 (200 jog)
65,61,65,63,63
29,28,29,29,29

Running 18:36 intensity: (2:54 @1) + (15:42 @2) 3.68 km (5:03 / km) +13m 4:58 / km
ahr:119 max:131

Monday Jul 23 #

4 PM

Running 58:15 intensity: (11:58 @1) + (45:54 @2) + (23 @3) 11.94 km (4:53 / km) +100m 4:41 / km
ahr:119 max:136

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