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Training Log Archive: Kris

In the 7 days ending Jul 24, 2016:

activity # timemileskm+mload
  Running7 10:49:45 81.43(7:59) 131.04(4:57) 1638149.7
  Total7 10:49:45 81.43(7:59) 131.04(4:57) 1638149.7

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MoTuWeThFrSaSu

Sunday Jul 24, 2016 #

11 AM

Running 1:31:38 intensity: (1:06:38 @2) + (25:00 @3) 15.89 km (5:46 / km) +668m 4:46 / km

Hills, small paths and a bit of terrain round Balkello

Saturday Jul 23, 2016 #

8 AM

Running 30:01 intensity: (6:50 @1) + (23:08 @2) + (3 @3) 5.8 km (5:11 / km) +97m 4:47 / km
ahr:117 max:136

Running 15:52 intensity: (14 @1) + (5 @2) + (21 @3) + (9:48 @4) + (5:24 @5) 4.93 km (3:13 / km) +103m 2:55 / km
ahr:170 max:185

Camperdown parkrun.

Running 25:40 intensity: (4:38 @1) + (21:02 @2) 5.22 km (4:55 / km) +11m 4:52 / km
ahr:120 max:130

Friday Jul 22, 2016 #

5 PM

Running 1:16:48 [2] 14.86 km (5:10 / km) +273m 4:44 / km

Thursday Jul 21, 2016 #

4 PM

Running 1:53:57 intensity: (4:56 @1) + (1:25:35 @2) + (23:26 @3) 25.9 km (4:24 / km) +125m 4:18 / km
ahr:129 max:148

Home from work. Feeling good.

Wednesday Jul 20, 2016 #

4 PM

Running 3:54 intensity: (59 @1) + (2:55 @2) 0.85 km (4:35 / km) +1m 4:33 / km
ahr:113 max:122

Running 1:45:14 intensity: (17:08 @1) + (1:25:05 @2) + (3:01 @3) 20.17 km (5:13 / km) +114m 5:04 / km
ahr:119 max:154

Inc. 8 x 20s hills

Tuesday Jul 19, 2016 #

5 PM

Running 4:00 intensity: (3:35 @1) + (25 @2) 0.82 km (4:53 / km) +2m 4:50 / km
ahr:106 max:115

Running 10:07 intensity: (5:14 @1) + (4:53 @2) 1.92 km (5:15 / km) +37m 4:48 / km
ahr:112 max:126

Running 22:29 intensity: (10:41 @1) + (11:48 @2) 3.62 km (6:13 / km) +66m 5:42 / km
ahr:110 max:134

Running 35:24 intensity: (4:00 @1) + (4:49 @2) + (5:05 @3) + (12:59 @4) + (8:31 @5) 7.17 km (4:56 / km) +4m 4:56 / km
ahr:153 max:183

1 mile, 2 x 800, 4 x 400, 2 x 800.
3 minutes between sets and 60s within sets.
4.40, 2.12, 2.13, 61, 63, 63, 63, 2.23, 2.18
Felt good until I went a bit too fast on the first 400, was a struggle from then on. Last 2 x 800 was meant to be a straight mile but my legs were still struggling after the 4's so I split it and had a bit extra recovery so that I could maintain the pace from the first mile. Roasting at the track.

Running 18:34 intensity: (5:35 @1) + (11:51 @2) + (1:08 @3) 3.49 km (5:19 / km) +35m 5:04 / km
ahr:123 max:136

Monday Jul 18, 2016 #

4 PM

Running 6:04 intensity: (1:44 @1) + (4:20 @2) 1.23 km (4:56 / km) +5m 4:50 / km
ahr:112 max:129

Running 1:30:03 intensity: (4:04 @1) + (1:19:20 @2) + (6:39 @3) 19.19 km (4:42 / km) +99m 4:34 / km
ahr:126 max:141

Nice and warm, need some heat adaptation before Hungary. One more week of good volume then bring it down next week.

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