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Training Log Archive: Kris

In the 7 days ending Dec 22, 2019:

activity # timemileskm+mload
  Running10 11:10:43 92.67(7:14) 149.13(4:30) 1333148.5
  Strength and Conditioning2 10:001.0
  Total12 11:20:43 92.67 149.13 1333149.5

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MoTuWeThFrSaSu

Sunday Dec 22, 2019 #

8 AM

Running 1:28:42 intensity: (1:03:41 @1) + (22:30 @2) + (2:31 @3) 15.06 km (5:53 / km) +395m 5:12 / km
ahr:107 max:151 shoes: Black Roc

Hawks Christmas long run. Very nice and relaxed with a big group out. I thought about going out again in the evening but it would have just been to chase miles.

Saturday Dec 21, 2019 #

10 AM

Running 1:51:52 intensity: (1:37 @1) + (17:24 @2) + (45:37 @3) + (47:14 @4) 31.06 km (3:36 / km) +239m 3:28 / km
ahr:150 max:173 shoes: Orange Ride

6 km warm up, 10 x 1 km on, 1 km off, 5 km cool down - around the Glen Clova half route. On was 3:01-3:12, off was 3:34-3:46. Pretty knackered at the end. I clearly didn't work hard enough, as Anwen handily pointed out - she got three Strava segments on her run whereas I got none.

Friday Dec 20, 2019 #

6 AM

Running 41:32 intensity: (19:38 @1) + (21:54 @2) 8.82 km (4:43 / km) +62m 4:33 / km
ahr:114 max:131 shoes: Orange Ride

Very early but quite nice and warm..
12 PM

Strength and Conditioning 5:00 [1]

5 PM

Running 1:09:54 intensity: (27:56 @1) + (39:23 @2) + (2:35 @3) 14.43 km (4:51 / km) +93m 4:42 / km
ahr:116 max:151 shoes: Black Hawk

Including some short strides

Thursday Dec 19, 2019 #

4 PM

Running 1:20:28 intensity: (5:42 @1) + (1:04:53 @2) + (9:53 @3) 17.35 km (4:38 / km) +238m 4:20 / km
ahr:126 max:145 shoes: Black Dyna

Nice run through Camperdown catching up with Spongey.

Wednesday Dec 18, 2019 #

12 PM

Running 34:12 intensity: (27:13 @1) + (6:59 @2) 7.04 km (4:52 / km) +42m 4:43 / km
ahr:110 max:122 shoes: Black Hawk

Meant to get out in the morning but it looked icy and I'm a wimp. Still, it's quite nice to run at lunchtime since it means I see some daylight.
5 PM

Running 1:14:54 intensity: (10:00 @1) + (1:04:17 @2) + (37 @3) 17.31 km (4:20 / km) +10m 4:19 / km
ahr:121 max:137 shoes: Black Hawk

Easy around Tentsmuir - starting off feeling a bit flat but then feeling good in the second half so did a little extra. Listened to TRI's interview with Johan.

Tuesday Dec 17, 2019 #

11 AM

Running 33:04 intensity: (17:54 @1) + (15:10 @2) 7.01 km (4:43 / km) +56m 4:32 / km
ahr:114 max:129 shoes: Black Dyna

5 PM

Running 28:12 intensity: (22:42 @1) + (5:30 @2) 5.34 km (5:17 / km) +48m 5:03 / km
ahr:106 max:131 shoes: Orange Ride

Running 36:17 intensity: (40 @1) + (3:28 @2) + (6:23 @3) + (23:21 @4) + (2:25 @5) 10.8 km (3:22 / km)
ahr:158 max:177 shoes: Orange Ride

6 x 1600 (200 jog)
4.54, 4.53, 4.55, 4.53, 4.45, 4.44

Feeling good tonight and good to get in a longer session.

Running 23:49 intensity: (5:58 @1) + (17:50 @2) + (1 @3) 4.81 km (4:57 / km) +66m 4:38 / km
ahr:119 max:131 shoes: Orange Ride

Monday Dec 16, 2019 #

12 PM

Running 47:47 intensity: (23:08 @1) + (24:39 @2) 10.12 km (4:43 / km) +85m 4:32 / km
ahr:114 max:129 shoes: Black Dyna

7 PM

Strength and Conditioning 5:00 [1]

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