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Training Log Archive: Kris

In the 7 days ending Apr 4:

activity # timemileskm+mload
  Running11 10:04:15 87.75(6:53) 141.22(4:17) 1153149.5
  Strength and Conditioning2 1:00:006.0
  Rehab2 35:003.5
  Total14 11:39:15 87.75 141.22 1153159.0

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MoTuWeThFrSaSu

Sunday Apr 4 #

9 AM

Running 1:39:48 intensity: (4:55 @1) + (53:39 @2) + (41:14 @3) 24.95 km (4:00 / km) +224m 3:50 / km
ahr:131 max:151 shoes: Blue Symm

With Jamie and James. Windy.
8 PM

Strength and Conditioning 25:00 [1]
ahr:74 max:116

Saturday Apr 3 #

11 AM

Running 1:27:13 intensity: (7:20 @1) + (31:17 @2) + (23:03 @3) + (22:25 @4) + (3:08 @5) 23.22 km (3:45 / km) +121m 3:40 / km
ahr:140 max:182 shoes: Hakone

6 mile progression with a mile easy in the middle.
5:19, 5:10, 5:02, (5:52), 4:55, 4:45, 4:37
Working hard in the last mile but feeling ok until then.
6 PM

Running 37:09 intensity: (3:12 @1) + (17:41 @2) + (11:26 @3) + (4:50 @4) 8.56 km (4:21 / km) +64m 4:11 / km
ahr:134 max:168 shoes: Black Run Fast

Easy jog with 5 x 40 s fast. Managed to get average pace all under 2:40 min/km.

I quite like this session. It's not super hard, because I can take as much recovery as I like, but it accumuates a good volume of fast running. 40 s is just about long enough that you have to find some rhythm as well - rather than a 10-20 s sprint.

Friday Apr 2 #

11 AM

Running 42:26 [2] 9.73 km (4:22 / km) +81m 4:11 / km
ahr:164 max:181 shoes: Blue Floatride 2

5 PM

Running 33:27 intensity: (24:07 @1) + (9:20 @2) 6.98 km (4:48 / km) +131m 4:23 / km
ahr:109 max:128 shoes: Black Duo

9 PM

Rehab 20:00 [1]

Thursday Apr 1 #

11 AM

Running 1:34:10 intensity: (13:02 @1) + (32:33 @2) + (19:28 @3) + (23:39 @4) + (5:28 @5) 20.73 km (4:33 / km) +77m 4:28 / km
ahr:140 max:180 shoes: Black Speed

15 x 600 (90 s)
1.40, 41, 37, 42, 40, 38, 41, 42, 38, 42, 42, 38, 41, 43, 35.
Aiming for 1.42, 42, 39 for each set of 3 (2:50, 2:50, 2:45 min/km pace).
First session in a while where I have really wanted to hit a certain pace which is why I didn't want to run it in the wind yesterday. Would have been better on the track, but I measured out a 600 m stretch of cycle path to make sure it was repeatable. Happy with that.

Wednesday Mar 31 #

12 PM

Running 49:17 intensity: (9:59 @1) + (37:07 @2) + (2:11 @3) 11.68 km (4:13 / km) +82m 4:05 / km
ahr:120 max:149 shoes: Blue Symm

Very windy today.
5 PM

Running 40:43 intensity: (3:39 @1) + (25:40 @2) + (11:24 @3) 9.11 km (4:28 / km) +126m 4:11 / km
ahr:128 max:152 shoes: Blue Floatride 2

Pushed the session to tomorrow to give me better conditions.

Tuesday Mar 30 #

8 AM

Running 31:46 intensity: (10:10 @1) + (20:16 @2) + (1:20 @3) 7.13 km (4:27 / km) +59m 4:17 / km
ahr:119 max:140 shoes: Black Duo

5 PM

Running 37:12 intensity: (12:05 @1) + (20:38 @2) + (4:29 @3) 7.63 km (4:53 / km) +66m 4:40 / km
ahr:120 max:154 shoes: Blue Floatride 2

Strength and Conditioning 35:00 [1]
ahr:84 max:132

9 PM

Rehab 15:00 [1]
ahr:78 max:101

Monday Mar 29 #

5 PM

Running 51:04 intensity: (13:19 @1) + (36:11 @2) + (1:34 @3) 11.51 km (4:26 / km) +122m 4:13 / km
ahr:119 max:140 shoes: Blue Floatride 2

Easier week coming.

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