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Training Log Archive: Kris

In the 7 days ending Dec 9, 2012:

activity # timemileskm+mload
  Running11 6:59:11 48.56(8:38) 78.15(5:22) 1663134.1
  Strength and Conditioning2 1:20:0011.5
  Total11 8:19:11 48.56 78.15 1663145.6
  [1-5]11 8:18:35

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MoTuWeThFrSaSu

Sunday Dec 9, 2012 #

7 AM

Running 13:33 intensity: (1 @0) + (22 @1) + (9:58 @2) + (3:12 @3) 3.32 km (4:05 / km) +58m 3:45 / km
ahr:129 max:141

Down to the Hubs, late.
10 AM

Running 17:49 intensity: (1:43 @1) + (12:41 @2) + (3:25 @3) 2.92 km (6:06 / km) +47m 5:39 / km
ahr:126 max:147

Running 35:50 intensity: (5 @1) + (11 @2) + (14 @3) + (5:32 @4) + (29:48 @5) 9.76 km (3:40 / km) +165m 3:23 / km
ahr:177 max:183

South Yorkshire Cross Country League Final.

Pretty much identical to the last cross country. Pretty undulating (one long hill at the start of the lap and three short steep hills at the end), much muddier than the last one, 4 laps. Started steady up the first hill but could see a gap already opening up in front of me so pushed across to Jonny's group of around 15. After that I just kept working on the guy in front, catching second place (first was well clear from the word go) just at the start of the last lap. Started to tighten up round the last lap but stuck in there for second place.

The mud was very sapping but felt pretty steady throughout.

Running 5:28 intensity: (31 @1) + (4:57 @2) 0.73 km (7:29 / km) +3m 7:20 / km
ahr:119 max:125

12 PM

Running 5:09 intensity: (28 @1) + (4:28 @2) + (13 @3) 0.81 km (6:21 / km) +2m 6:16 / km
ahr:121 max:135

2 PM

Running 10:03 intensity: (1 @0) + (32 @1) + (2:38 @2) + (6:52 @3) 1.62 km (6:12 / km) +90m 4:51 / km
ahr:135 max:153

Saturday Dec 8, 2012 #

5 PM

Running 42:30 intensity: (7 @0) + (3:00 @1) + (29:43 @2) + (9:29 @3) + (11 @4) 7.64 km (5:34 / km) +142m 5:05 / km
ahr:128 max:155

Easy with Treb..

Friday Dec 7, 2012 #

12 PM

Running 11:52 intensity: (5 @0) + (24 @1) + (14 @2) + (1:14 @3) + (9:48 @4) + (7 @5) 2.23 km (5:19 / km)
ahr:145 max:173

Strength and Conditioning 40:00 intensity: (25:00 @1) + (8:53 @2) + (5:39 @3) + (21 @4) + (7 @5)
ahr:108 max:176

4 PM

Running 1:30:28 intensity: (1:52 @1) + (38:25 @2) + (46:44 @3) + (3:27 @4) 17.0 km (5:19 / km) +391m 4:46 / km
ahr:130 max:153

Long after Uni, lots of icy roads.

Thursday Dec 6, 2012 #

5 PM

Running 47:31 intensity: (21 @0) + (9:10 @1) + (9:31 @2) + (12:25 @3) + (13:46 @4) + (2:18 @5) 7.65 km (6:13 / km) +221m 5:26 / km
ahr:134 max:177

10 x Blake street, because 5 reps is for wimps..

Wednesday Dec 5, 2012 #

11 AM

Running 11:48 intensity: (1:46 @1) + (4:30 @2) + (4:24 @3) + (1:08 @4) 2.09 km (5:39 / km)
ahr:127 max:162

Strength and Conditioning 40:00 intensity: (1 @0) + (29:33 @1) + (8:30 @2) + (1:56 @3)
ahr:100 max:142

5 PM

Running 1:00:08 intensity: (26:56 @2) + (30:14 @3) + (2:58 @4) 10.65 km (5:39 / km) +270m 5:01 / km
ahr:135 max:167

Home from Uni.

Tuesday Dec 4, 2012 #

5 PM

Running 1:07:02 [2] 11.73 km (5:43 / km) +274m 5:07 / km

Home from Uni, Coldy.

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