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Training Log Archive: Kris

In the 7 days ending Dec 1:

activity # timemileskm+mload
  Running10 10:34:25 85.47(7:25) 137.55(4:37) 1281151.1
  Total10 10:34:25 85.47(7:25) 137.55(4:37) 1281151.1

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MoTuWeThFrSaSu

Sunday Dec 1 #

2 PM

Running 1:45:17 [2] 25.1 km (4:12 / km) +37m 4:10 / km
ahr:155 max:178 shoes: Orange ride

Tentsmuir long run - successfully avoiding running the same path twice.

Saturday Nov 30 #

10 AM

Running 36:39 intensity: (4:00 @2) + (4:00 @3) + (26:39 @4) + (2:00 @5) 9.53 km (3:51 / km) +69m 3:43 / km
ahr:157 max:175 shoes: Blue Jawz

Testing out the Piperdam XC course. 3 laps (1 min) with Jamie. Feeling good.

Running 31:14 [2] 5.26 km (5:56 / km) +44m 5:42 / km
ahr:142 max:158 shoes: Black Hawk

Running 22:12 [2] 4.28 km (5:12 / km) +26m 5:03 / km
ahr:156 max:177 shoes: Black Hawk

5 PM

Running 33:44 [2] 7.13 km (4:44 / km) +78m 4:29 / km
ahr:151 max:167 shoes: Black Dyna

Cold cold. Cold cold cold cold.

Friday Nov 29 #

4 PM

Running 1:17:06 [2] 15.87 km (4:52 / km) +147m 4:39 / km
ahr:159 max:182 shoes: Black Hawk

Coastal path commute.
6 PM

Running 8:09 intensity: (22 @1) + (6:26 @2) + (1:21 @3) 1.36 km (6:01 / km) +127m 4:06 / km
ahr:129 max:140 shoes: Black Hawk

Thursday Nov 28 #

6 AM

Running 1:21:27 intensity: (1:19 @1) + (45:48 @2) + (34:20 @3) 18.25 km (4:28 / km) +69m 4:23 / km
ahr:133 max:149 shoes: Orange ride

Don't carry muesli in a Tupperware if you want a peaceful morning run.
5 PM

Running 40:03 [2] 6.91 km (5:48 / km) +38m 5:39 / km
ahr:137 max:155 shoes: Orange ride

Easy after work with a few drills to finish.

Wednesday Nov 27 #

5 PM

Running 1:30:59 [2] 19.8 km (4:36 / km) +141m 4:26 / km
ahr:156 max:184 shoes: Black Dyna

Torch on minimal setting since I hadn't remembered to charge it. One big wipe out on some mud.

Tuesday Nov 26 #

12 PM

Running 31:26 [2] 6.72 km (4:41 / km) +28m 4:35 / km
ahr:155 max:174 shoes: Orange ride

Feeling good - Happy to be selected to the European XC team but sad to lose my 40 second road 10km pb (Leeds Abbey Dash was 23 m short)..
6 PM

Running 25:09 [2] 5.34 km (4:43 / km) +46m 4:31 / km
ahr:143 max:162 shoes: Orange ride

Running 26:42 intensity: (1:21 @1) + (2:02 @2) + (6:47 @3) + (14:13 @4) + (2:19 @5) 7.1 km (3:46 / km) +309m 3:05 / km
ahr:155 max:177 shoes: Orange ride

2 x 1600, 2 x 800, 4 x 400 (1 min)
4.41, 4.36, 2.15, 2.17, 66, 65, 65, 63.
Feeling a bit cooked tonight but made it through OK.

Running 24:18 intensity: (3:01 @1) + (17:37 @2) + (3:40 @3) 4.91 km (4:57 / km) +121m 4:24 / km
ahr:126 max:146 shoes: Orange ride

Monday Nov 25 #

Note
(rest day)

Feeling a bit battered and bruised after the weekend - I somehow managed to hurt my shoulder in the XC and various other aches and pains. Taking a bit of recovery to make sure I don't over do things in the next couple of weeks.

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