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Training Log Archive: Kris

In the 7 days ending Aug 26:

activity # timemileskm+mload
  Running9 9:51:42 85.54(6:55) 137.67(4:18) 852206.0
  Strength and Conditioning2 50:005.0
  Total10 10:41:42 85.54 137.67 852211.0

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MoTuWeThFrSaSu

Sunday Aug 26 #

9 AM

Running 33:28 intensity: (10:51 @1) + (21:11 @2) + (1:26 @3) 6.51 km (5:09 / km) +38m 5:00 / km
ahr:119 max:154

Running 1:06:39 intensity: (16 @1) + (2 @2) + (45 @3) + (1:04:05 @4) + (1:31 @5) 21.07 km (3:10 / km) +120m 3:05 / km
ahr:167 max:180

Great Aberdeen Run half marathon, 1st - 66.35

Solo effort the whole way - Robbie and Kenny running the 10km. Not a slow course but some twisty sections, some cobbles, a few short sharp climbs and some headwind.

Lots of support out on the roads, from spectators and other runners on crossover sections as well. I might as well have kept my thumbs up the whole way.. It might be a bit showy but I gave into temptation and ran down the finish chute high fiving people..

Running 21:54 intensity: (5:39 @1) + (16:15 @2) 4.14 km (5:18 / km) +11m 5:14 / km
ahr:118 max:132

Saturday Aug 25 #

8 AM

Running 50:51 intensity: (19:44 @1) + (31:06 @2) + (1 @3) 11.3 km (4:30 / km) +108m 4:18 / km
ahr:118 max:133

4 PM

Running 41:26 intensity: (4:32 @1) + (31:01 @2) + (5:53 @3) 8.97 km (4:37 / km) +119m 4:20 / km
ahr:125 max:152

Friday Aug 24 #

6 AM

Running 1:25:25 intensity: (7:22 @1) + (1:09:43 @2) + (8:20 @3) 19.62 km (4:21 / km) +68m 4:17 / km
ahr:125 max:140

Back to the car. Very much like this as a way of getting in the miles - ~40km done between leaving work and arriving back the next day.

Thursday Aug 23 #

4 PM

Running 1:31:46 intensity: (4:06 @1) + (1:22:00 @2) + (5:40 @3) 21.01 km (4:22 / km) +108m 4:16 / km
ahr:125 max:143

Left car and ran home.
6 PM

Strength and Conditioning 15:00 [1]

Wanting to avoid too much DOMS before half marathon in Aberdeen on Sunday.

{12 x KB deadlift @12kg, 10 x KB shoulder press @12kg L+R} x 3
{10 x TRX sl squat L+R, 10 x TRX hanging row} x 3

Wednesday Aug 22 #

7 AM

Running 40:30 intensity: (2:18 @1) + (26:16 @2) + (11:56 @3) 8.82 km (4:35 / km) +91m 4:22 / km
ahr:127 max:148

Feeling better.
5 PM

Running 27:55 intensity: (10:35 @1) + (16:31 @2) + (49 @3) 5.03 km (5:33 / km) +22m 5:26 / km
ahr:115 max:138

Running 33:06 intensity: (2:43 @1) + (5:14 @2) + (4:29 @3) + (15:20 @4) + (5:20 @5) 8.27 km (4:00 / km) +1m 4:00 / km
ahr:155 max:180

3km [4 mins/400m], 4 x 400m (55s), [4mins/400m] 2km
9.05,
64, 63, 64, 62,
5.58

Probably working a bit hard throughout; I could do with cutting back the intensity and adding volume.

Running 11:51 intensity: (3 @1) + (7:45 @2) + (4:03 @3) 2.45 km (4:51 / km) +15m 4:42 / km
ahr:132 max:141

Tuesday Aug 21 #

Note
(sick)

Stomach not good and general not feeling great. Don't know what brought this on..

Monday Aug 20 #

6 AM

Running 11:00 [1] 2.1 km (5:14 / km) +20m 5:00 / km

Strength and Conditioning 35:00 [1]

Bar warm up
{Back squat x 5 @ 60, 65, 65; Hanging row x 10} x 3
{Step up L + R x 5 @ 20, 30, 30; DB push press x 10 @ 7.5} x 3
{Side plank x 45s, Leg raise x 10} L + R x 3
4 PM

Running 1:15:51 intensity: (1:03 @1) + (47:37 @2) + (22:59 @3) + (4:12 @4) 18.38 km (4:08 / km) +131m 3:59 / km
ahr:133 max:174

Feeling good, finished with 4 strides.

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