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Training Log Archive: Kris

In the 7 days ending Apr 2, 2017:

activity # timemileskm+mload
  Running9 11:34:04 87.19(7:58) 140.33(4:57) 2077154.2
  Strength and Conditioning1 5:000.5
  Total10 11:39:04 87.19 140.33 2077154.7

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MoTuWeThFrSaSu

Sunday Apr 2, 2017 #

10 AM

Running 1:27:30 intensity: (8:00 @1) + (59:14 @2) + (18:56 @3) + (1:20 @4) 20.09 km (4:21 / km) +116m 4:14 / km
ahr:127 max:164

Saturday Apr 1, 2017 #

11 AM

Running 2:32:51 intensity: (34:23 @1) + (57:35 @2) + (57:52 @3) + (3:01 @4) 23.51 km (6:30 / km) +1199m 5:11 / km
ahr:127 max:160

Long run with Anwen. The first 80 minutes was pretty boggy and then it was nice running. Ran a bit extra at the end.

Friday Mar 31, 2017 #

6 AM

Running 57:11 intensity: (37:33 @1) + (18:55 @2) + (43 @3) 11.5 km (4:58 / km) +78m 4:49 / km
ahr:110 max:152

Up a bit earlier so ran a bit longer. Took the first 4km or so very easy but the hamstring was fine..
6 PM

Running 1:03:18 intensity: (41:20 @1) + (21:52 @2) + (6 @3) 12.95 km (4:53 / km) +227m 4:30 / km
ahr:112 max:135

Lovely evening so it would be rude not too

Thursday Mar 30, 2017 #

5 PM

Running 1:27:08 intensity: (1:01:00 @2) + (26:08 @4) 21.11 km (4:08 / km) +137m 4:00 / km

5 mile sustained.
I cheated a bit and did this around the ring road as I couldn't be bothered doing loops. This meant 2 miles of undulating/slightly up, followed by three miles of mainly downhill. Was planning on finishing with some strides but felt a twinge in my hamstring on the first so cut my losses and jogged home. It's a little tender now but should settle down..

Wednesday Mar 29, 2017 #

7 AM

Running 42:12 intensity: (25:32 @1) + (16:17 @2) + (23 @3) 8.78 km (4:48 / km) +92m 4:34 / km
ahr:114 max:139

Legs feeling strangely fine..
6 PM

Running 1:04:11 [2] 13.62 km (4:43 / km) +37m 4:39 / km

Tuesday Mar 28, 2017 #

5 PM

Running 38:53 intensity: (17:03 @1) + (21:19 @2) + (31 @3) 7.07 km (5:30 / km) +66m 5:15 / km
ahr:112 max:144

Running 34:29 intensity: (4:26 @1) + (3:31 @2) + (3:38 @3) + (13:21 @4) + (9:33 @5) 8.71 km (3:57 / km) +3m 3:57 / km
ahr:155 max:181

3 x 1km (60s), 2km (3 mins), 3 x 1km (60s)
2.54,55,55,
5.38,
2.52,53,53

Aim was to run the k's hard but controlled, pick it up for the 2k and then return to the previous level for the last three k's. Was running faster than I thought I would beforehand but feeling good.

Running 22:05 intensity: (11:45 @1) + (10:20 @2) 4.17 km (5:18 / km) +36m 5:05 / km
ahr:114 max:129

Monday Mar 27, 2017 #

7 AM

Running 44:16 [2] 8.8 km (5:02 / km) +88m 4:47 / km

9 PM

Strength and Conditioning 5:00 [1]

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