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Training Log Archive: Kris

In the 7 days ending Sep 27:

activity # timemileskm+mload
  Running11 9:53:29 87.91(6:45) 141.47(4:12) 796137.7
  Strength and Conditioning2 1:28:4510.9
  Rehab2 30:00
  Total15 11:52:14 87.91 141.47 796148.6
  [1-5]13 11:22:14

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MoTuWeThFrSaSu

Sunday Sep 27 #

8 AM

Running 1:39:12 intensity: (4:07 @1) + (12:42 @2) + (1:16:08 @3) + (6:15 @4) 25.2 km (3:56 / km) +250m 3:45 / km
ahr:142 max:161 shoes: Black/Blue Ride

Met Jamie for a long run. Feeling pretty easy although we ended up running at a decent pace.
3 PM

Rehab 15:00 [0]

Saturday Sep 26 #

10 AM

Running 34:31 intensity: (3:25 @1) + (31:06 @2) 7.97 km (4:20 / km) +14m 4:18 / km
ahr:120 max:131 shoes: Blue floatride

Easy Tentsmuir with crepes after.
5 PM

Running 31:31 intensity: (17:22 @1) + (14:09 @2) 7.18 km (4:23 / km) +72m 4:11 / km
ahr:113 max:133

Easy jog from home

Friday Sep 25 #

11 AM

Running 37:54 intensity: (5:47 @1) + (20:40 @2) + (8:37 @3) + (2:50 @4) 7.6 km (4:59 / km) +20m 4:55 / km
ahr:129 max:166 shoes: Black Run Fast

With 8 strides. Pushed this back to lunchtime to have some more sleep this morning.
5 PM

Running 1:08:13 intensity: (5:22 @1) + (12:20 @2) + (9:15 @3) + (41:16 @4) 19.02 km (3:35 / km)
ahr:148 max:173 shoes: Black Run Fast

45 minutes tempo around the St Andrews university playing fields split into in 3 progressive blocks of 8 mins, 4 mins, 3 mins.
Average paces of 3:18, 3:12, 3:07, 3:18, 3:11, 3:05, 3:16, 3:09, 3:05 although the GPS pace did wander a bit around the corners..
Felt better and better as the session went on.

Thursday Sep 24 #

1 PM

Strength and Conditioning 40:00 intensity: (21:57 @1) + (15:25 @2) + (2:38 @3)
ahr:113 max:144

Warm up
3 x (Band high knee x 10, Band overhead press x 10)
3 x (Deadlift x 8 @ 25 kg+band, Double leg hops x 20)
3 x (Split squat x 10 e/s @ 20 kg, Bent over row x 10 @ 20 kg)
3 x (Knee through x 10 e/s, Side plank with dip x 10 e/s)
4 PM

Running 1:10:34 intensity: (19:52 @1) + (48:59 @2) + (1:43 @3) 16.14 km (4:22 / km) +152m 4:11 / km
ahr:118 max:138 shoes: Grey Ride

Easy on the roads - still feeling a bit tired from the driving on the weekend (and during the week as I've been back in Kingsbarns this week). Legs feel ok but I'm quite sleepy.

Wednesday Sep 23 #

7 AM

Running 46:56 [2] 10.74 km (4:22 / km) +79m 4:13 / km
ahr:166 max:183

Heart rate a bit wild
5 PM

Running 1:09:03 intensity: (3:53 @1) + (1:04:58 @2) + (12 @3) 17.37 km (3:59 / km) +38m 3:56 / km
ahr:124 max:136 shoes: Green More

Feeling good tonight

Tuesday Sep 22 #

12 PM

Running 33:47 intensity: (22:17 @1) + (11:30 @2) 7.11 km (4:45 / km) +41m 4:37 / km
ahr:111 max:130 shoes: Black Duo

In the office again this week so a change of scenery for a lunchtime run.
5 PM

Running 50:50 intensity: (12:36 @1) + (34:39 @2) + (3:07 @3) + (28 @4) 11.46 km (4:26 / km) +50m 4:20 / km
ahr:121 max:159 shoes: Black Duo

Late leaving the office so quite tired when I got to this - 4 very relaxed strides.
9 PM

Rehab 15:00 [0]

Almost forgot

Monday Sep 21 #

12 PM

Strength and Conditioning 48:45 [1]
ahr:72 max:89

Warm up
3 x (Band abduction x 10, Band frontal raise x 10)
3 x (Front squat @ 25 kg x 8, Counter movement jump x 6)
3 x (DB SL reverse deadlift @ 15 kg e/s x 8, DB shoulder press @ 15 kg x 10)
3 x (Bicycle crunches x 10 e/s, SL bridge x 10 e/s)
6 PM

Running 50:58 intensity: (18:03 @1) + (32:55 @2) 11.68 km (4:22 / km) +81m 4:13 / km
ahr:116 max:131 shoes: Grey Ride

Legs actually feeling quite good after the weekend - a bit tired though.

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