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Training Log Archive: Kris

In the 7 days ending Sep 16:

activity # timemileskm+mload
  Running9 10:15:35 86.03(7:09) 138.46(4:27) 1377188.5
  Strength and Conditioning2 1:00:006.0
  Total9 11:15:35 86.03 138.46 1377194.5

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MoTuWeThFrSaSu

Sunday Sep 16 #

8 AM

Running 2:17:34 intensity: (18:31 @1) + (1:38:32 @2) + (20:31 @3) 30.62 km (4:30 / km) +485m 4:10 / km
ahr:124 max:148

Saturday Sep 15 #

8 AM

Running 1:49:04 intensity: (7:18 @1) + (58:29 @2) + (8:27 @3) + (27:56 @4) + (6:54 @5) 25.21 km (4:20 / km) +314m 4:04 / km
ahr:139 max:181

2 x Parkrun (2.30) followed by 5 strides.
16.11, 15.46

Not all out but still tough work with lots of hills. 80 m of climbing in each 5km.

Friday Sep 14 #

6 AM

Running 1:29:42 intensity: (19:54 @1) + (1:08:27 @2) + (1:21 @3) 19.61 km (4:34 / km) +67m 4:30 / km
ahr:120 max:139

Thursday Sep 13 #

6 AM

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

Strength and Conditioning 25:00 [1]

Bar warm up
{Deadlift @ 70, 75, 75 x 5; Press up x 8} x 3
{Reverse lunge L+R x 10 @ 25; Pull up with band x 5} x3
5 PM

Running 1:25:39 intensity: (16:18 @1) + (1:09:21 @2) 19.57 km (4:23 / km) +107m 4:16 / km
ahr:119 max:131

Wednesday Sep 12 #

7 AM

Running 40:56 intensity: (20:07 @1) + (18:37 @2) + (2:12 @3) 8.8 km (4:39 / km) +93m 4:25 / km
ahr:117 max:145

6 PM

Running 50:41 intensity: (6:55 @1) + (22:40 @2) + (4:09 @3) + (12:54 @4) + (4:03 @5) 12.09 km (4:12 / km) +109m 4:01 / km
ahr:137 max:179

6 x 1km (1 min) on a section of cycle track. Bit narrow at times which made it awkward to pass dog walkers. Alternating slightly up and slightly down.

3.13, 2.56, 3.01, 2.53, 2.59, 2.52

Tuesday Sep 11 #

Note
(rest day)

Monday Sep 10 #

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} x3
{Step up L+R x 5 @ 30, 40, 40, DB shoulder press x 10 @ 7.5} x3
{SL lowers L+R x 10, Leg raise L+R x 10}
5 PM

Running 1:19:59 intensity: (6:15 @1) + (1:11:58 @2) + (1:46 @3) 18.37 km (4:21 / km) +142m 4:12 / km
ahr:122 max:138

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