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Training Log Archive: Kris

In the 7 days ending Nov 11:

activity # timemileskm+mload
  Running12 8:58:41 71.87(7:30) 115.67(4:39) 20111.9
  Strength and Conditioning1 35:003.5
  Total12 9:33:41 71.87 115.67 20115.4

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MoTuWeThFrSaSu

Sunday Nov 11 #

Note
(rest day)

Long sleep and felt better this morning, but clearly fighting something the last few days so took the day off to recover. I've had a good few weeks and there isn't any sense in pushing it and getting ill now.

Saturday Nov 10 #

11 AM

Running 18:00 intensity: (5:31 @1) + (12:18 @2) + (11 @3) 4.18 km (4:18 / km)
ahr:109 max:136

Running 21:00 intensity: (17 @1) + (4 @2) + (10 @3) + (9:45 @4) + (10:44 @5) 6.6 km (3:11 / km)
ahr:172 max:181

Mona fartlek (almost!) on the grass in spikes. Felt a bit rubbish throughout, not helped by adding in an extra 30s effort.

2 x 90s, 4 x 60s, 5 x 30s, 4 x 15s - equal float recovery.

Running 19:37 intensity: (25 @1) + (16:14 @2) + (2:58 @3) 4.1 km (4:47 / km)
ahr:130 max:139

7 PM

Running 53:33 intensity: (6:42 @1) + (46:19 @2) + (32 @3) 12.1 km (4:26 / km)
ahr:124 max:137

I had a headache all afternoon but got out for another run after the rugby, felt ok during the run but not very well afterwards.

Friday Nov 9 #

7 AM

Running 40:35 intensity: (13:23 @1) + (26:46 @2) + (26 @3) 8.8 km (4:37 / km)
ahr:117 max:136

Feeling OK but a bit tired during the day so left it at that.

Thursday Nov 8 #

7 AM

Running 33:00 intensity: (23:06 @1) + (9:54 @2) 6.96 km (4:44 / km)
ahr:111 max:129

5 PM

Running 1:17:32 intensity: (6:12 @1) + (1:08:19 @2) + (2:05 @3) + (56 @4) 17.33 km (4:28 / km)
ahr:124 max:161

Feeling much better tonight. Nice easy run in the dark and rain. Finished with 5 x ~100m strides and moving well..

Wednesday Nov 7 #

6 AM

Running 11:00 [1] 2.7 km (4:04 / km) +20m 3:56 / km

Strength and Conditioning 35:00 [1]

5 PM

Running 49:34 intensity: (20:20 @1) + (29:14 @2) 10.43 km (4:45 / km)
ahr:114 max:124

Feeling knackered so left it at this - time to make sure that I'm fresh for sessions.

Tuesday Nov 6 #

7 AM

Running 29:27 intensity: (23:46 @1) + (5:41 @2) 6.2 km (4:45 / km)
ahr:108 max:122

6 PM

Running 38:37 intensity: (5:41 @1) + (5:49 @2) + (9:39 @3) + (13:43 @4) + (3:45 @5) 7.03 km (5:30 / km)
ahr:147 max:187

2 x big lap ~680m (2 mins), 2 x 4 x medium lap ~480 (1 min/3 mins), 2 x big lap (2 mins).
1.59, 1.55,
79, 79, 80, 80
79, 79, 79, 78
1.54,1.53

Legs feeling cooked after the 500's but felt good again going into the longer reps.

Running 26:01 intensity: (16:52 @1) + (7:09 @2) + (2:00 @3) 5.0 km (5:12 / km)
ahr:114 max:142

7 PM

Running 32:18 intensity: (4:53 @1) + (25:38 @2) + (1:34 @3) + (13 @4) 6.24 km (5:10 / km)
ahr:120 max:168

Monday Nov 5 #

7 AM

Running 40:35 intensity: (23:12 @1) + (17:23 @2) 8.81 km (4:36 / km)
ahr:111 max:133

5 PM

Running 47:52 intensity: (31:13 @1) + (16:17 @2) + (22 @3) 9.19 km (5:12 / km)
ahr:111 max:138

Easy and including 4 x ~8s hill sprints and 4 x 8s flat sprints.
I saw a Badger which seemed very large.

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