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Training Log Archive: Kris

In the 7 days ending Apr 11:

activity # timemileskm+mload
  Running12 12:07:38 109.05(6:40) 175.5(4:09) 1218182.4
  Strength and Conditioning2 1:12:457.3
  Total13 13:20:23 109.05 175.5 1218189.7

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MoTuWeThFrSaSu

Sunday Apr 11 #

8 AM

Running 1:46:04 intensity: (1:32 @1) + (7:32 @2) + (1:36:51 @3) + (9 @4) 27.73 km (3:49 / km) +100m 3:45 / km
ahr:142 max:157 shoes: Blue Symm

5 PM

Running 35:39 intensity: (8:56 @1) + (21:51 @2) + (4:52 @3) 6.9 km (5:10 / km) +72m 4:55 / km
ahr:121 max:153 shoes: White Run Fast

8 hill sprints to round out the week.

Saturday Apr 10 #

11 AM

Running 37:44 intensity: (16:05 @1) + (21:39 @2) 8.0 km (4:43 / km) +71m 4:31 / km
ahr:114 max:131 shoes: Black Duo

Easy jog

Friday Apr 9 #

12 PM

Running 1:06:00 intensity: (1:11 @1) + (18:25 @2) + (16:27 @3) + (29:57 @4) 18.57 km (3:33 / km) +153m 3:25 / km
ahr:147 max:173 shoes: Black Speed

7 miles tempo: 5:16, 5:02, 4:51, 5:15, 5:01, 4:52, 5:17
Plan was 9 miles in 3 x 3 mile progressive blocks but feeling a bit fatigued from the volume and didn't want to push it too much.
5 PM

Running 37:35 intensity: (11:22 @1) + (17:59 @2) + (6:08 @3) + (2:06 @4) 8.55 km (4:24 / km) +65m 4:14 / km
ahr:124 max:162

With strides. Well earned recovery day tomorrow.

Thursday Apr 8 #

12 PM

Strength and Conditioning 40:00 [1]
ahr:102 max:133

5 PM

Running 1:19:52 intensity: (7:32 @1) + (1:10:04 @2) + (2:16 @3) 18.24 km (4:23 / km) +209m 4:08 / km
ahr:123 max:142 shoes: Blue Floatride 3

Windy and longer than intended, but nice to run a different route for once.

Wednesday Apr 7 #

7 AM

Running 49:09 intensity: (5:47 @1) + (42:50 @2) + (32 @3) 11.68 km (4:12 / km) +80m 4:04 / km
ahr:122 max:138 shoes: Blue Symm

5 PM

Running 1:11:44 intensity: (3:07 @1) + (1:07:30 @2) + (1:07 @3) 17.17 km (4:11 / km) +53m 4:07 / km
ahr:125 max:138 shoes: Blue Floatride 2

Nice evening Tentsmuir run.

Tuesday Apr 6 #

10 AM

Running 11:21 intensity: (1:23 @1) + (8:29 @2) + (1:29 @3) 2.55 km (4:27 / km) +43m 4:06 / km
ahr:127 max:140 shoes: White Run Fast

Running 30:16 intensity: (9:16 @1) + (21:00 @2) 6.28 km (4:49 / km) +36m 4:41 / km
ahr:140 max:176 shoes: White Run Fast

Running 39:45 intensity: (3:29 @2) + (12:21 @3) + (23:52 @4) + (3 @5) 10.0 km (3:59 / km)
shoes: Blue Tarta

10 x 1 km on the track with James.
2.57, 56, 55, 54, 55, 55, 54, 54, 54, 52
Pretty windy out but very nice to be back on the track with some company.
5 PM

Running 39:56 intensity: (28 @1) + (3:11 @2) + (30:37 @3) + (5:40 @4) 11.65 km (3:26 / km) +84m 3:19 / km
ahr:145 max:165 shoes: Black Speed

Build run (the easier direction - wind behind, gradual downhill)

Monday Apr 5 #

11 AM

Running 1:08:02 intensity: (2:26 @1) + (47:48 @2) + (17:48 @3) 16.51 km (4:07 / km) +174m 3:55 / km
ahr:128 max:145 shoes: Blue Floatride 2

Very cold today, I made an error wearing shorts and a T-shirt.
5 PM

Running 54:31 intensity: (7:17 @1) + (39:35 @2) + (7:39 @3) 11.65 km (4:41 / km) +80m 4:31 / km
ahr:125 max:154 shoes: Blue Floatride 3

With 8 x 10 s hill sprints.

Strength and Conditioning 32:45 [1]
ahr:87 max:138

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