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Training Log Archive: Kris

In the 7 days ending Dec 29, 2019:

activity # timemileskm+mload
  Running12 12:03:35 97.79(7:24) 157.38(4:36) 1828141.9
  Total12 12:03:35 97.79(7:24) 157.38(4:36) 1828141.9

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MoTuWeThFrSaSu

Sunday Dec 29, 2019 #

9 AM

Running 1:42:44 intensity: (33:02 @1) + (58:01 @2) + (11:41 @3) 20.88 km (4:55 / km) +430m 4:28 / km
ahr:120 max:148 shoes: Black Roc

Nice run with Matt, Jac, Marc and Dan around Three cliffs and Cefn Bryn.
5 PM

Running 37:00 intensity: (10:40 @1) + (17:16 @2) + (4:25 @3) + (4:39 @4) 8.72 km (4:15 / km) +100m 4:01 / km
ahr:126 max:169 shoes: Orange Ride

Easy loop with 8 x 15s strides.

Saturday Dec 28, 2019 #

9 AM

Running 1:34:19 intensity: (26:11 @1) + (46:22 @2) + (21:46 @3) 22.15 km (4:15 / km) +100m 4:10 / km
ahr:123 max:141 shoes: Orange Ride

Merry the harriers and joined then for their warm up before continuing down the front.

Friday Dec 27, 2019 #

8 AM

Running 41:21 intensity: (19:48 @1) + (21:33 @2) 8.73 km (4:44 / km) +112m 4:27 / km
ahr:112 max:127 shoes: Orange Ride

Easy morning - Star Wars instead of an evening run.
C • Star wars 3

Thursday Dec 26, 2019 #

10 AM

Running 22:04 intensity: (1:22 @1) + (19:09 @2) + (1:33 @3) 5.06 km (4:22 / km) +46m 4:10 / km
ahr:126 max:139 shoes: Orange Ride

Running 10:23 intensity: (4:24 @1) + (3:53 @2) + (1:55 @3) + (11 @4) 1.55 km (6:43 / km) +66m 5:32 / km
ahr:120 max:156 shoes: Blue 4's

Running race 23:43 intensity: (11 @1) + (3 @2) + (6 @3) + (12:09 @4) + (11:14 @5) 8.14 km (2:55 / km) +31m 2:52 / km
ahr:174 max:184 shoes: Blue 4's

Glynneath 5 mile - 1st
Set off hard and was on my own for most of the race. Felt really good until the turn but lost a bit up the hill from 5-6km. Managed to get back into a rhythm after the top though.

Running 9:49 intensity: (6:59 @1) + (2:50 @2) 1.79 km (5:29 / km) +20m 5:12 / km
ahr:113 max:125 shoes: Blue 4's

Running 16:39 intensity: (14:56 @1) + (1:43 @2) 3.17 km (5:15 / km) +10m 5:10 / km
ahr:108 max:122 shoes: Orange Ride

6 PM

Running 41:35 intensity: (18:38 @1) + (22:57 @2) 8.73 km (4:46 / km) +125m 4:27 / km
ahr:116 max:134 shoes: Orange Ride

Driech

Wednesday Dec 25, 2019 #

9 AM

Running 23:13 intensity: (12:20 @1) + (10:53 @2) 5.02 km (4:37 / km) +79m 4:17 / km
ahr:114 max:129 shoes: Orange Ride

3 PM

Running 1:02:28 intensity: (5:03 @1) + (56:54 @2) + (31 @3) 14.66 km (4:16 / km) +90m 4:08 / km
ahr:124 max:137 shoes: Orange Ride

Tuesday Dec 24, 2019 #

11 AM

Running 1:30:43 intensity: (52:17 @1) + (36:21 @2) + (2:05 @3) 16.95 km (5:21 / km) +373m 4:49 / km
ahr:112 max:144

Easy with Matt around Oxwich and Cefn Bryn - muddy.
5 PM

Running 42:39 intensity: (19:51 @1) + (22:48 @2) 8.78 km (4:51 / km) +101m 4:36 / km
ahr:113 max:129 shoes: Orange Ride

Evening loop - a bit tired after the 3.30 start..

Monday Dec 23, 2019 #

12 PM

Running 39:33 intensity: (27:08 @1) + (12:24 @2) + (1 @3) 8.35 km (4:44 / km) +135m 4:23 / km
ahr:110 max:123 shoes: Black Hawk

Easy from work - last time for a couple of weeks.
4 PM

Running 1:05:22 intensity: (6:39 @1) + (46:05 @2) + (6:54 @3) + (5:44 @4) 14.71 km (4:27 / km) +10m 4:26 / km
ahr:126 max:161 shoes: Black Hawk

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