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Training Log Archive: Kris

In the 7 days ending Mar 19, 2017:

activity # timemileskm+mload
  Running11 10:26:20 81.79(7:39) 131.62(4:46) 916133.8
  Total11 10:26:20 81.79(7:39) 131.62(4:46) 916133.8

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MoTuWeThFrSaSu

Sunday Mar 19, 2017 #

9 AM

Running 24:10 intensity: (10:37 @1) + (7:20 @2) + (6:13 @3) 4.14 km (5:51 / km) +39m 5:35 / km
ahr:115 max:153

10 AM

Running 1:07:23 intensity: (1:57 @1) + (3:17 @2) + (11:07 @3) + (50:22 @4) + (40 @5) 21.18 km (3:11 / km) +116m 3:06 / km
ahr:160 max:175

Alloa Half.
Just for a bit of fun. Tentatively aiming for around 65 but it was pretty windy in the forecast.
Got a bit of a lead at the start so was on my own the whole way. Went through 5 miles in 24.40 feeling pretty good but then turned into the wind. From 5.5 to 9.5 was straight into a very strong headwind and was a bit of a struggle. 65 was off​ the table as my times dropped by about 15-20s per km for the same effort. There​ was a Central guy about 150-200m behind so I couldn't let up and the race was a grind from here. Times picked up a bit when the wind abated in the end.

5k splits:
15.23 (not windy)
15.37 (more controlled and windy for the last half mile)
16.50 (very windy)
15.55 (a bit of wind, then a hill)
3.36 (3.03 pace)

Running 18:00 [1] 3.4 km (5:18 / km) +6m 5:15 / km
ahr:102 max:112

Saturday Mar 18, 2017 #

9 AM

Running 48:01 intensity: (44:56 @1) + (3:05 @2) 9.1 km (5:17 / km) +39m 5:10 / km
ahr:105 max:124

With Anwen. Legs starting to feel good again, just in time to wreck them again tomorrow.
7 PM

Running 43:45 intensity: (40:26 @1) + (3:19 @2) 8.81 km (4:58 / km) +94m 4:43 / km
ahr:108 max:118

Friday Mar 17, 2017 #

5 PM

Running 1:14:28 intensity: (23:28 @1) + (50:54 @2) + (6 @3) 15.09 km (4:56 / km) +27m 4:53 / km
ahr:115 max:124

Thursday Mar 16, 2017 #

6 PM

Running 1:29:57 intensity: (48:35 @1) + (38:06 @2) + (3:16 @3) 19.03 km (4:44 / km) +136m 4:34 / km
ahr:115 max:147

Wednesday Mar 15, 2017 #

7 AM

Running 30:43 intensity: (3:43 @1) + (27:00 @2) 6.32 km (4:51 / km) +79m 4:34 / km
ahr:136 max:162

Knackered and of no use to anyone after last night's session.. In bed at 9.30. Felt a better this morning after a long sleep.
5 PM

Running 1:15:50 [2] 14.62 km (5:11 / km) +150m 4:56 / km

7 PM

Running 7:17 intensity: (3:15 @1) + (4:02 @2) 1.19 km (6:06 / km) +38m 5:17 / km
ahr:115 max:132

Tuesday Mar 14, 2017 #

5 PM

Running 40:41 intensity: (7:26 @1) + (14:24 @2) + (12:41 @3) + (6:10 @4) 7.14 km (5:42 / km) +65m 5:27 / km
ahr:132 max:162

Running 35:43 intensity: (1:28 @1) + (6:38 @2) + (16:26 @3) + (10:41 @4) + (30 @5) 8.13 km (4:24 / km)
ahr:145 max:176

Felt good enough so to the track it was. Properly windy so 4's turned into 3's.

20 x 300 (60s/100m)
47,47,46,47,46
47,47,46,47,47
47,46,47,46,47
47,47,47,47,48

Still a bit tired, so this was tough work but got it done. Last 4 were a real struggle as James only did 16. Easy running the rest of the week with some strides Thursday/Friday..

Running 26:14 intensity: (8:43 @1) + (17:31 @2) 4.69 km (5:35 / km) +35m 5:23 / km
ahr:119 max:130

Monday Mar 13, 2017 #

6 PM

Running 44:08 intensity: (29:44 @1) + (14:24 @2) 8.78 km (5:01 / km) +92m 4:46 / km
ahr:111 max:125 (rest day)

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