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Training Log Archive: Kris

In the 7 days ending Dec 11, 2016:

activity # timemileskm+mload
  Running9 9:59:33 76.93(7:48) 123.81(4:51) 1103141.2
  Strength and Conditioning2 20:002.0
  Total11 10:19:33 76.93 123.81 1103143.2

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MoTuWeThFrSaSu

Sunday Dec 11, 2016 #

6 PM

Running 46:28 [2] 9.95 km (4:40 / km) +75m 4:30 / km

Saturday Dec 10, 2016 #

11 AM

Running 40:30 [2] 7.66 km (5:17 / km) +196m 4:41 / km

Via the PO
6 PM

Running 50:01 intensity: (39 @1) + (3:48 @2) + (34:34 @3) + (11:00 @4) 12.32 km (4:04 / km) +77m 3:56 / km
ahr:144 max:161

Steady. HR doesn't seem right for the first 3.5km

Friday Dec 9, 2016 #

6 AM

Running 36:47 [2] 7.5 km (4:54 / km) +72m 4:41 / km

12 PM

Running 59:01 [2] 12.07 km (4:53 / km) +177m 4:33 / km

Busy in the evening so out on the coastal path at lunch. Will be interesting when we (finally) move out to Kingsbarns and the coastal path enters the commute..

Thursday Dec 8, 2016 #

5 PM

Running 1:30:31 intensity: (13:25 @1) + (59:40 @2) + (13:55 @3) + (3:31 @4) 17.74 km (5:06 / km) +169m 4:52 / km
ahr:125 max:166

Inc. 5x5 lamppost strides.
My 'raz' was 'weak' tonight.
7 PM

Strength and Conditioning 10:00 [1]

Wednesday Dec 7, 2016 #

5 PM

Running 1:32:40 intensity: (14:52 @1) + (1:17:48 @2) 18.83 km (4:55 / km) +100m 4:48 / km
ahr:82 max:128

Tuesday Dec 6, 2016 #

5 PM

Running 29:30 intensity: (12:07 @1) + (17:09 @2) + (14 @3) 5.26 km (5:37 / km) +99m 5:08 / km
ahr:116 max:138

Running 49:13 intensity: (5:46 @1) + (7:54 @2) + (5:33 @3) + (20:56 @4) + (9:04 @5) 10.76 km (4:34 / km)
ahr:152 max:184

2k (2.30), 5 x 400 (60s)(2.30), 2k (2.30), 5 x 400 (60s)(2.30), 2k

6.13,
67, 66, 66, 66, 65,
6.09,
68, 66, 66, 65, 65,
6.04

Wet and cold but feeling good tonight.

Running 16:32 intensity: (2:11 @1) + (12:50 @2) + (1:31 @3) 3.24 km (5:06 / km) +36m 4:50 / km
ahr:123 max:144

Monday Dec 5, 2016 #

5 PM

Running 1:28:20 intensity: (8:37 @1) + (1:19:42 @2) + (1 @3) 18.49 km (4:47 / km) +102m 4:39 / km
ahr:119 max:130

7 PM

Strength and Conditioning 10:00 [1]

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