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Training Log Archive: Kris

In the 7 days ending Mar 21:

activity # timemileskm+mload
  Running12 12:02:35 107.42(6:44) 172.88(4:11) 1236178.1
  Strength and Conditioning2 1:37:319.8
  Total13 13:40:06 107.42 172.88 1236187.9

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MoTuWeThFrSaSu

Sunday Mar 21 #

10 AM

Running 1:43:03 intensity: (35 @1) + (27:32 @2) + (1:14:01 @3) + (55 @4) 26.61 km (3:52 / km) +283m 3:41 / km
ahr:138 max:157 shoes: Blue Symm

On my own out towards Balkello in the sunshine
5 PM

Running 39:01 intensity: (16:59 @1) + (19:18 @2) + (2:44 @3) 7.46 km (5:14 / km) +69m 5:00 / km
ahr:115 max:146 shoes: Black Run Fast

With 8 x 10 s hills. Not feeling great on the first couple, but a little bit more bounce after that.

Saturday Mar 20 #

12 PM

Running 34:30 intensity: (8:16 @1) + (25:43 @2) + (31 @3) 7.68 km (4:30 / km) +77m 4:17 / km
ahr:121 max:138 shoes: Black Duo

Easy before getting my heart broken by the French.

Friday Mar 19 #

11 AM

Running 1:18:13 intensity: (4:14 @1) + (20:40 @2) + (20:54 @3) + (32:06 @4) + (19 @5) 19.92 km (3:56 / km) +167m 3:46 / km
ahr:147 max:177 shoes: Black Speed

7 x 4 mins (90 s) around the industrial estate. Averaged 3:00 min/km on the efforts, jogging the recoveries.
5 PM

Running 45:38 intensity: (4:12 @1) + (27:24 @2) + (10:01 @3) + (4:01 @4) 10.54 km (4:20 / km) +78m 4:11 / km
ahr:129 max:168 shoes: Grey Hawk 2

With 5 x 40 s fast.
The first was a bit slow, but got the legs turning well after that.

Thursday Mar 18 #

7 AM

Strength and Conditioning 48:30 [1]
ahr:87 max:118

5 PM

Running 1:10:48 intensity: (7:31 @1) + (1:03:17 @2) 16.3 km (4:21 / km) +80m 4:14 / km
ahr:121 max:133 shoes: Blue Floatride 2

Lovely evening

Wednesday Mar 17 #

11 AM

Running 49:52 intensity: (2:20 @1) + (47:29 @2) + (3 @3) 11.69 km (4:16 / km) +81m 4:07 / km
ahr:124 max:137 shoes: Grey Hawk 2

5 PM

Running 1:12:38 intensity: (19:28 @1) + (53:10 @2) 16.58 km (4:23 / km) +167m 4:10 / km
ahr:118 max:134 shoes: Blue Floatride 2

Tuesday Mar 16 #

11 AM

Running 1:12:18 intensity: (7:11 @1) + (12:19 @2) + (25:46 @3) + (27:02 @4) 19.73 km (3:40 / km)
ahr:144 max:174 shoes: Black Speed

5, 4, 3, 2, 1, 3, 2, 1 (equal float recovery)
Av. 2:57 min/km on hard repeats and 3:30 on floats.
Felt like a king on the way out and then turned to discover I was running with a tailwind. Hard on the way back.
5 PM

Running 40:24 intensity: (3:02 @1) + (11:48 @2) + (25:05 @3) + (29 @4) 10.55 km (3:50 / km) +64m 3:43 / km
ahr:138 max:156 shoes: White Run Fast

Build, but a bit tired tonight so not pushing too much.

Monday Mar 15 #

7 AM

Running 1:12:27 intensity: (7:10 @1) + (1:03:16 @2) + (2:01 @3) 17.42 km (4:09 / km) +113m 4:02 / km
ahr:122 max:139 shoes: Grey Hawk 2

5 PM

Running 43:43 intensity: (10:59 @1) + (26:20 @2) + (6:24 @3) 8.4 km (5:12 / km) +57m 5:02 / km
ahr:122 max:150 shoes: Blue Floatride 2

With 10 x 100 m

Strength and Conditioning 49:01 [1]
ahr:79 max:127

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