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Training Log Archive: Kris

In the 7 days ending Sep 27, 2020:

activity # timemileskm+mload
  Running11 9:53:29 87.91(6:45) 141.47(4:12) 796137.7
  Strength and Conditioning2 1:28:4510.9
  Rehab2 30:00
  Total15 11:52:14 87.91 141.47 796148.6
  [1-5]13 11:22:14

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MoTuWeThFrSaSu

Sunday Sep 27, 2020 #

8 AM

Running 1:39:12 intensity: (4:07 @1) + (12:42 @2) + (1:16:08 @3) + (6:15 @4) 25.2 km (3:56 / km) +250m 3:45 / km
ahr:142 max:161 shoes: Black/Blue Ride

Met Jamie for a long run. Feeling pretty easy although we ended up running at a decent pace.
3 PM

Rehab 15:00 [0]

Saturday Sep 26, 2020 #

10 AM

Running 34:31 intensity: (3:25 @1) + (31:06 @2) 7.97 km (4:20 / km) +14m 4:18 / km
ahr:120 max:131 shoes: Blue Float

Easy Tentsmuir with crepes after.
5 PM

Running 31:31 intensity: (17:22 @1) + (14:09 @2) 7.18 km (4:23 / km) +72m 4:11 / km
ahr:113 max:133

Easy jog from home

Friday Sep 25, 2020 #

11 AM

Running 37:54 intensity: (5:47 @1) + (20:40 @2) + (8:37 @3) + (2:50 @4) 7.6 km (4:59 / km) +20m 4:55 / km
ahr:129 max:166 shoes: Black Fast

With 8 strides. Pushed this back to lunchtime to have some more sleep this morning.
5 PM

Running 1:08:13 intensity: (5:22 @1) + (12:20 @2) + (9:15 @3) + (41:16 @4) 19.02 km (3:35 / km)
ahr:148 max:173 shoes: Black Fast

45 minutes tempo around the St Andrews university playing fields split into in 3 progressive blocks of 8 mins, 4 mins, 3 mins.
Average paces of 3:18, 3:12, 3:07, 3:18, 3:11, 3:05, 3:16, 3:09, 3:05 although the GPS pace did wander a bit around the corners..
Felt better and better as the session went on.

Thursday Sep 24, 2020 #

1 PM

Strength and Conditioning 40:00 intensity: (21:57 @1) + (15:25 @2) + (2:38 @3)
ahr:113 max:144

Warm up
3 x (Band high knee x 10, Band overhead press x 10)
3 x (Deadlift x 8 @ 25 kg+band, Double leg hops x 20)
3 x (Split squat x 10 e/s @ 20 kg, Bent over row x 10 @ 20 kg)
3 x (Knee through x 10 e/s, Side plank with dip x 10 e/s)
4 PM

Running 1:10:34 intensity: (19:52 @1) + (48:59 @2) + (1:43 @3) 16.14 km (4:22 / km) +152m 4:11 / km
ahr:118 max:138 shoes: Grey Ride

Easy on the roads - still feeling a bit tired from the driving on the weekend (and during the week as I've been back in Kingsbarns this week). Legs feel ok but I'm quite sleepy.

Wednesday Sep 23, 2020 #

7 AM

Running 46:56 [2] 10.74 km (4:22 / km) +79m 4:13 / km
ahr:166 max:183

Heart rate a bit wild
C • Heart Rate 2
5 PM

Running 1:09:03 intensity: (3:53 @1) + (1:04:58 @2) + (12 @3) 17.37 km (3:59 / km) +38m 3:56 / km
ahr:124 max:136 shoes: Green More

Feeling good tonight

Tuesday Sep 22, 2020 #

12 PM

Running 33:47 intensity: (22:17 @1) + (11:30 @2) 7.11 km (4:45 / km) +41m 4:37 / km
ahr:111 max:130 shoes: Black Duo

In the office again this week so a change of scenery for a lunchtime run.
5 PM

Running 50:50 intensity: (12:36 @1) + (34:39 @2) + (3:07 @3) + (28 @4) 11.46 km (4:26 / km) +50m 4:20 / km
ahr:121 max:159 shoes: Black Duo

Late leaving the office so quite tired when I got to this - 4 very relaxed strides.
9 PM

Rehab 15:00 [0]

Almost forgot

Monday Sep 21, 2020 #

12 PM

Strength and Conditioning 48:45 [1]
ahr:72 max:89

Warm up
3 x (Band abduction x 10, Band frontal raise x 10)
3 x (Front squat @ 25 kg x 8, Counter movement jump x 6)
3 x (DB SL reverse deadlift @ 15 kg e/s x 8, DB shoulder press @ 15 kg x 10)
3 x (Bicycle crunches x 10 e/s, SL bridge x 10 e/s)
6 PM

Running 50:58 intensity: (18:03 @1) + (32:55 @2) 11.68 km (4:22 / km) +81m 4:13 / km
ahr:116 max:131 shoes: Grey Ride

Legs actually feeling quite good after the weekend - a bit tired though.

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