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Training Log Archive: Kris

In the 7 days ending Sep 2:

activity # timemileskm+mload
  Running13 10:42:31 88.65(7:15) 142.68(4:30) 1323178.3
  Strength and Conditioning2 1:10:007.0
  Total13 11:52:31 88.65 142.68 1323185.3

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Sunday Sep 2 #

8 AM

Running 31:27 intensity: (26:26 @1) + (5:01 @2) 6.35 km (4:57 / km) +75m 4:41 / km
ahr:109 max:123

Still feeling a bit knackered and DOMS from the gym. Luckily my biceps and traps are the worst and my legs are only a bit stiff..
11 AM

Running 2:31 [1] 0.8 km (3:08 / km) +11m 2:56 / km
ahr:104 max:114

Running 14:26 intensity: (1:23 @1) + (11:48 @2) + (1:15 @3) 3.16 km (4:34 / km) +32m 4:21 / km
ahr:125 max:141

1 PM

Running 30:53 intensity: (17:22 @1) + (8:02 @2) + (3:53 @3) + (1:36 @4) 5.02 km (6:09 / km) +148m 5:22 / km
ahr:116 max:163

2 PM

Running 30:29 intensity: (2 @2) + (10 @3) + (14:35 @4) + (15:42 @5) 9.38 km (3:15 / km) +274m 2:50 / km
ahr:174 max:183

Scottish trail champs, Falkland, 1st.

Let Andy Douglas set the pace for the first bit, as I wasn't 100% sure how tired my legs were. Was working pretty hard and the undulations made it difficult to get into a rhythm. After about 6km I put in some tester efforts but only got a few metres at best, I knew that I needed to commit fully if I was going to go. I nailed my colours to the mast with an effort down the hill after about 7km. I got a few seconds gap and managed to hold it at that until the finish. Andy finished 3 seconds behind. Hard work but happy to take the win.

Running 28:13 intensity: (14:16 @1) + (13:56 @2) + (1 @3) 4.67 km (6:03 / km) +89m 5:31 / km
ahr:115 max:133

Saturday Sep 1 #

2 PM

Running 1:29:40 intensity: (1:30 @1) + (1:22:24 @2) + (5:46 @3) 21.06 km (4:16 / km) +135m 4:08 / km
ahr:127 max:140

Feeling a bit fatigued but PhD is coming along well so shouldn't be much more than another month of this before I can relax a little bit..

Friday Aug 31 #

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
{Deadlift x 5 @ 70, Push ups x 8} x 3
{Reverse lunge L+R x 6 @ 40, Pull up lower x 5} x 3
{Romanian deadlift L+R x 10, Single leg lowers L+R x 6} x 3
4 PM

Running 1:25:29 intensity: (3:21 @1) + (1:20:01 @2) + (2:07 @3) 20.0 km (4:16 / km) +30m 4:15 / km
ahr:125 max:137

Inc. 4 strides to finish.

Thursday Aug 30 #

6 PM

Running 51:18 intensity: (9:46 @1) + (41:15 @2) + (17 @3) 11.79 km (4:21 / km) +96m 4:11 / km
ahr:121 max:135

Wednesday Aug 29 #

7 AM

Running 40:56 intensity: (20:22 @1) + (20:33 @2) + (1 @3) 8.79 km (4:39 / km) +90m 4:26 / km
ahr:115 max:130

6 PM

Running 49:39 intensity: (13:17 @1) + (32:38 @2) + (3:44 @3) 11.23 km (4:25 / km) +39m 4:21 / km
ahr:117 max:151

Tuesday Aug 28 #

7 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 @ 70, Hanging row x 10} x 3
{Step up L+R x10 @ 30, DB shoulder press x 10 @ 7.5} x 3
{Side plank x 45s, Leg raise x 12} L+R x 3
6 PM

Running 1:21:21 intensity: (14:52 @1) + (56:25 @2) + (10:04 @3) 18.45 km (4:24 / km) +166m 4:13 / km
ahr:123 max:144

Monday Aug 27 #

4 PM

Running 1:24:09 intensity: (22:04 @1) + (1:02:05 @2) 17.78 km (4:44 / km) +98m 4:36 / km
ahr:117 max:133

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