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Training Log Archive: Kris

In the 7 days ending Sep 30:

activity # timemileskm+mload
  Running8 9:50:04 83.78(7:03) 134.84(4:23) 921138.2
  Strength and Conditioning2 20:002.0
  Total10 10:10:04 83.78 134.84 921140.2

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MoTuWeThFrSaSu

Sunday Sep 30 #

8 AM

Running 1:31:08 intensity: (58:04 @1) + (30:11 @2) + (2:53 @3) 18.3 km (4:59 / km) +295m 4:37 / km
ahr:112 max:146

Nice run with Matt, mainly off-road. Left calf a bit tight, but not surprising after a couple of intense days back to back.

Saturday Sep 29 #

8 AM

Running 34:22 intensity: (7:55 @1) + (25:06 @2) + (1:21 @3) 7.45 km (4:37 / km) +71m 4:24 / km
ahr:119 max:146

Running 16:21 intensity: (10 @1) + (6 @2) + (18 @3) + (14:29 @4) + (1:18 @5) 5.0 km (3:16 / km) +99m 2:59 / km
ahr:166 max:178

Tring parkrun.

Wanted to run hard on tired legs. Nice course, all off road and plenty of climb. Almost got lost at one stage and struggled to get my heart rate up but good fun none the less.

Running 39:06 intensity: (13:39 @1) + (25:27 @2) 7.78 km (5:02 / km) +18m 4:58 / km
ahr:115 max:132

Friday Sep 28 #

10 AM

Running 1:19:13 intensity: (4:10 @1) + (16:13 @2) + (33:36 @3) + (25:14 @4) 21.25 km (3:44 / km) +43m 3:41 / km
ahr:145 max:166

Steady -> tempo for ~10 miles on the canal path. 4 strides at the end.
12 PM

Strength and Conditioning 10:00 [1]

Thursday Sep 27 #

8 AM

Running 1:29:05 intensity: (4:52 @1) + (41:48 @2) + (42:25 @3) 21.75 km (4:06 / km) +29m 4:04 / km
ahr:133 max:150

Wednesday Sep 26 #

6 AM

Running 1:27:06 intensity: (6:15 @1) + (1:06:42 @2) + (14:09 @3) 19.79 km (4:24 / km) +129m 4:16 / km
ahr:128 max:147

Running before sunrise for the first time this winter.
1 PM

Strength and Conditioning 10:00 [1]

Tuesday Sep 25 #

7 AM

Running 41:28 intensity: (32:18 @1) + (9:10 @2) 8.89 km (4:40 / km) +92m 4:26 / km
ahr:110 max:130

5 PM

Running 26:31 intensity: (12:00 @1) + (14:31 @2) 5.72 km (4:38 / km) +22m 4:33 / km
ahr:112 max:132

Running 29:06 intensity: (1:21 @1) + (3:03 @2) + (3:54 @3) + (16:04 @4) + (4:44 @5) 6.99 km (4:10 / km) +3m 4:09 / km
ahr:158 max:179

3 full laps (~ 2km), 6 x big lap (~440m), 3 full laps (~ 2km)
90 s between sets, 60 s between reps.

6.00, 78, 76, 76, 75, 76, 77, 5.55

Super windy with a headwind to start then a tailwind at the end.

Running 11:39 intensity: (1:33 @1) + (9:57 @2) + (9 @3) 2.14 km (5:27 / km) +31m 5:05 / km
ahr:121 max:131

Monday Sep 24 #

6 PM

Running 44:59 intensity: (25:53 @1) + (19:05 @2) + (1 @3) 9.8 km (4:35 / km) +90m 4:23 / km
ahr:112 max:122

Long day of work and feeling quite tired - not managed great training this past week...

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