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Training Log Archive: Kris

In the 7 days ending Dec 2:

activity # timemileskm+mload
  Running11 11:15:17 97.7(6:55) 157.23(4:18) 804147.6
  Strength and Conditioning2 45:004.5
  Total12 12:00:17 97.7 157.23 804152.1

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MoTuWeThFrSaSu

Sunday Dec 2 #

8 AM

Running 1:57:25 intensity: (6:03 @1) + (27:40 @2) + (1:23:22 @3) + (20 @4) 30.05 km (3:54 / km) +107m 3:50 / km
ahr:138 max:155

Out towards Carnoustie before skiving on journeys to the dump.

Saturday Dec 1 #

6 PM

Running 1:04:59 intensity: (8:59 @1) + (53:15 @2) + (2:45 @3) 15.04 km (4:19 / km) +144m 4:07 / km
ahr:123 max:139

Moving house all day.

Friday Nov 30 #

6 AM

Running 1:21:53 intensity: (6:52 @1) + (1:12:56 @2) + (2:05 @3) 18.07 km (4:32 / km) +53m 4:28 / km
ahr:124 max:139

Taking it easy. A little bit of tightness in the hip, but I hadn't realised that I was getting up towards 100 miles - maybe a bit keen. Happy with how easy it has come this week though.
1 PM

Strength and Conditioning 10:00 [1]

Thursday Nov 29 #

7 AM

Running 40:04 intensity: (4:00 @1) + (36:04 @2) 8.85 km (4:32 / km) +83m 4:20 / km
ahr:121 max:134

More rain.
5 PM

Running 1:14:28 intensity: (4:10 @1) + (38:57 @2) + (26:35 @3) + (4:46 @4) 18.03 km (4:08 / km) +69m 4:03 / km
ahr:132 max:164

Felt good and was rolling well through the first bit slower a bit when it got windy at the coast. Finished with 7 x 5 lamp post strides.

Wednesday Nov 28 #

6 AM

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

Strength and Conditioning 35:00 [1]

Bar warm up
{Back squat x 8 @ 60, TRX hanging row x 10} x 3
{Split squat x 8 L+R @ 40, DB shoulder press x 10 @ 7.5} x 3
{Dead bug x 12, Leg raise x 10 L+R} x 2
4 PM

Running 1:35:53 intensity: (3:34 @1) + (1:21:43 @2) + (10:36 @3) 22.26 km (4:18 / km) +137m 4:11 / km
ahr:127 max:140

Drowned rat

Tuesday Nov 27 #

7 AM

Running 32:47 intensity: (11:30 @1) + (21:17 @2) 6.97 km (4:42 / km) +72m 4:28 / km
ahr:116 max:127

6 PM

Running 1:10:00 intensity: (20:41 @1) + (17:06 @2) + (11:50 @3) + (20:23 @4) 17.5 km (4:00 / km)
ahr:138 max:169

Wimped out of a horribly windy, rainy session and hopped on the treadmill for 5 x 5 min (2 min). Started at 19.0 km/h and then picked it up to 19.5 halfway through the first one. Then did the next two at 19.5 and the final two at 20.0. All recoveries were at 13.0 and the whole session was at 1.5%. All pretty comfortable, my main worry throughout was falling off, but sweating buckets at the end.

Monday Nov 26 #

7 AM

Running 40:32 intensity: (18:28 @1) + (22:04 @2) 8.79 km (4:37 / km) +84m 4:24 / km
ahr:114 max:130

Slept really well last night and feeling good this morning apart from a bit of soreness.
5 PM

Running 46:16 intensity: (18:24 @1) + (27:52 @2) 9.56 km (4:50 / km) +56m 4:42 / km
ahr:115 max:125

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