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Training Log Archive: Kris

In the 7 days ending Oct 4:

activity # timemileskm+mload
  Running12 11:10:27 96.41(6:57) 155.15(4:19) 1103146.3
  Strength and Conditioning2 1:32:0013.6
  Rehab3 35:00
  Total17 13:17:27 96.41 155.15 1103159.9
  [1-5]14 12:42:27

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MoTuWeThFrSaSu

Sunday Oct 4 #

12 PM

Running 1:57:36 intensity: (58 @1) + (21:18 @2) + (1:33:44 @3) + (1:36 @4) 30.5 km (3:51 / km) +276m 3:41 / km
ahr:141 max:156 shoes: Blue floatride

Feeling good after a morning of watching London marathon.

Saturday Oct 3 #

10 AM

Running 42:42 intensity: (16:20 @1) + (26:22 @2) 9.42 km (4:32 / km) +84m 4:20 / km
ahr:117 max:133 shoes: Green More

Wet
5 PM

Running 44:27 intensity: (13:30 @1) + (30:26 @2) + (31 @3) 9.82 km (4:32 / km) +136m 4:14 / km
ahr:116 max:137 shoes: Green More

More wet
8 PM

Rehab 15:00 [0]

Friday Oct 2 #

10 AM

Running 30:17 intensity: (6:53 @1) + (18:36 @2) + (3:48 @3) + (1:00 @4) 6.1 km (4:58 / km) +47m 4:47 / km
ahr:124 max:159 shoes: Blue floatride

Including 6 strides.
Right hip flexor a bit stiff, so these felt a bit more uncoordinated than usual.
5 PM

Running 46:56 intensity: (14:44 @1) + (16:17 @2) + (8:47 @3) + (7:08 @4) 9.11 km (5:09 / km)
ahr:129 max:172 shoes: Black Run Fast

Bailed session - stomach not great (just got my eating wrong).
Still opportunity for a couple of decent sessions before heading out to Poland so no worries.

Thursday Oct 1 #

12 PM

Strength and Conditioning 41:00 intensity: (16:00 @1) + (23:32 @2) + (1:28 @3)
ahr:117 max:137

5 PM

Running 1:14:14 intensity: (7:50 @1) + (59:21 @2) + (7:03 @3) 17.17 km (4:19 / km) +180m 4:06 / km
ahr:125 max:144 shoes: Grey Ride

Feeling pretty good today
9 PM

Rehab 15:00 [0]

Wednesday Sep 30 #

7 AM

Running 51:57 intensity: (15:36 @1) + (36:21 @2) 11.69 km (4:27 / km) +83m 4:17 / km
ahr:116 max:130 shoes: Blue floatride

5 PM

Running 1:06:04 intensity: (15:38 @1) + (50:26 @2) 15.41 km (4:17 / km) +51m 4:13 / km
ahr:118 max:127 shoes: Green More

Tentsmuir - legs feeling pretty tired.
9 PM

Rehab 5:00 [0]

Tuesday Sep 29 #

8 AM

Running 30:32 intensity: (14:24 @1) + (12:37 @2) + (3:31 @3) 5.83 km (5:14 / km) +39m 5:04 / km
ahr:116 max:151 shoes: Black/Blue Ride

With 8 strides.
5 PM

Running 1:09:04 intensity: (18:30 @1) + (19:15 @2) + (5:54 @3) + (25:24 @4) + (1 @5) 17.28 km (4:00 / km)
ahr:133 max:175 shoes: Black Run Fast

2 x (8 x 60 s hard 45 s float)
I thought this would be a pretty easy session. I was wrong.

Monday Sep 28 #

8 AM

Running 48:48 intensity: (8:23 @1) + (40:25 @2) 11.7 km (4:10 / km) +82m 4:02 / km
ahr:121 max:132 shoes: Grey Ride

In a bit of a rush this morning..
12 PM

Strength and Conditioning 51:00 intensity: (33:00 @1) + (18:00 @2)
ahr:108 max:134

Warm up
3 x (Band abduction x 10, Band frontal raise x 10)
3 x (Front squat @ 27.5 kg x 10, Counter movement jump x 8)
3 x (DB SL reverse deadlift @ 15 kg e/s x 10, DB shoulder press @ 15 kg x 12)
3 x (Bicycle crunches x 12 e/s, SL bridge x 12 e/s)
5 PM

Running 47:50 intensity: (10:13 @1) + (36:53 @2) + (44 @3) 11.13 km (4:18 / km) +126m 4:04 / km
ahr:120 max:136

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