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Training Log Archive: Kris

In the 7 days ending Oct 28, 2018:

activity # timemileskm+mload
  Running12 12:02:18 93.98(7:41) 151.25(4:47) 2199162.9
  Strength and Conditioning2 38:003.8
  Total13 12:40:18 93.98 151.25 2199166.7

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MoTuWeThFrSaSu

Sunday Oct 28, 2018 #

10 AM

Running 1:39:17 intensity: (42:34 @1) + (52:22 @2) + (4:21 @3) 13.06 km (7:36 / km) +738m 5:56 / km
ahr:115 max:145

Scheihallion. It was cold and snowy on top but otherwise a lovely clear day. Bit slow going over the scree on the top, I feel like a roadrunner these days, but good fun all the same and enjoyed the descent.

Saturday Oct 27, 2018 #

10 AM

Running 1:47:57 intensity: (10:23 @1) + (31:26 @2) + (41:40 @3) + (24:28 @4) 23.45 km (4:36 / km) +752m 3:58 / km
ahr:139 max:169

Long run from Aberfeldy. A bit of a mixed bag, some gorgeous bits and some not so nice bits. Ran some easy and some a bit steadier.
4 PM

Running 45:39 intensity: (8:43 @1) + (32:42 @2) + (4:14 @3) 10.14 km (4:30 / km) +79m 4:20 / km
ahr:124 max:146

Anwen had gone running so I went and explored Aberfeldy. Found a nice path along the river towards Kenmore.. Have also done about 6km of walking today so I'm a bit knackered.

Friday Oct 26, 2018 #

6 AM

Running 1:27:05 intensity: (6:20 @1) + (1:09:23 @2) + (11:22 @3) 19.63 km (4:26 / km) +68m 4:22 / km
ahr:127 max:142

Bit slow to wake up and get out the door but felt good once running.

This week's podcast motivation (again paraphrased):
"Sure, you can keep up today,
but can you keep up for a week?
If you can, then can you keep up for a month?
And then can you keep up for a year?
Because that's what makes the difference"
Magnuss and Marcus On Coaching podcast.

Thursday Oct 25, 2018 #

7 AM

Running 37:40 intensity: (2:16 @1) + (19:58 @2) + (15:26 @3) 8.73 km (4:19 / km) +91m 4:06 / km
ahr:131 max:151

Feeling good today, clipping along nicely.
5 PM

Running 1:15:28 intensity: (47 @1) + (12:04 @2) + (1:01:31 @3) + (1:06 @4) 19.55 km (3:52 / km) +109m 3:45 / km
ahr:143 max:157

Forgot a torch so I hurried through Tentsmuir to avoid getting caught in the dark but was feeling good.

Wednesday Oct 24, 2018 #

6 AM

Running 11:00 [1] 2.1 km (5:14 / km) +20m 5:00 / km

Strength and Conditioning 30:00 [1]

Bar warm up
{Back squat x 5 @ 60, 65, 65, 65; TRX hanging row x 10} x 4
{Step up L+R x 5 @ 30; DB shoulder press x 10 @ 7.5} x 3
5 PM

Running 1:05:16 intensity: (2:20 @1) + (1:00:47 @2) + (2:09 @3) 14.82 km (4:24 / km) +37m 4:21 / km
ahr:126 max:139

Tentsmuir - first head torch run of the season. Many to come.

Tuesday Oct 23, 2018 #

6 AM

Running 33:01 intensity: (19:03 @1) + (13:40 @2) + (18 @3) 6.97 km (4:44 / km) +78m 4:29 / km
ahr:113 max:136

The first day of the winter where I have trained, showered, breakfasted and left for work before sunrise.
6 PM

Running 40:58 intensity: (6:50 @1) + (8:54 @2) + (6:11 @3) + (17:39 @4) + (1:24 @5) 7.88 km (5:12 / km)
ahr:144 max:177

I'm a bit of a rush so didn't get much warm-up (<3 mins).
14 x ~480 m (80 s)
85,83,81,79,79,79,79,80,80,79,80,79,82,83.
The slower ones at the start and the end were to try to mitigate the lack of a warm-up.

Running 38:39 intensity: (3:08 @1) + (35:17 @2) + (14 @3) 7.77 km (4:58 / km) +67m 4:46 / km
ahr:122 max:135

Tring to make up for a lack of a warm-up with a longer cool down.

Monday Oct 22, 2018 #

7 AM

Running 40:50 intensity: (17:15 @1) + (23:35 @2) 8.79 km (4:39 / km) +93m 4:25 / km
ahr:116 max:129

5 PM

Running 39:28 intensity: (16:02 @1) + (23:26 @2) 8.34 km (4:44 / km) +68m 4:33 / km
ahr:116 max:132

8 PM

Strength and Conditioning 8:00 [1]

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