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Training Log Archive: Kris

In the 7 days ending Jan 5, 2020:

activity # timemileskm+mload
  Running10 12:30:32 101.22(7:25) 162.9(4:36) 1445160.9
  Strength and Conditioning1 30:003.0
  Total10 13:00:32 101.22 162.9 1445163.9

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MoTuWeThFrSaSu

Sunday Jan 5, 2020 #

8 AM

Running 2:18:03 intensity: (42:28 @1) + (1:24:51 @2) + (10:44 @3) 31.09 km (4:26 / km) +341m 4:13 / km
ahr:120 max:145 shoes: Black Hawk

Long run with the hawks

Saturday Jan 4, 2020 #

9 AM

Running 31:56 intensity: (13:47 @1) + (18:09 @2) 6.28 km (5:05 / km) +57m 4:52 / km
ahr:113 max:131 shoes: White Hawk 2

Running 45:45 intensity: (6:12 @1) + (1:08 @2) + (1:18 @3) + (32:25 @4) + (4:42 @5) 12.62 km (3:38 / km)
ahr:158 max:179 shoes: White Hawk 2

'Bonderenko'
1 set is 2 km split into: 400 hard, 400 float, 300 hard, 300 float, 200 hard, 200 float, 100 hard, 100 float.
Session was 3 sets, 2 sets, 1 set (no rest within block, 4 mins between blocks).
6:18, 6:19, 6:17
6:18, 6:24
6:14
C • Bondarenkos 3

Running 30:47 intensity: (1:08 @1) + (29:35 @2) + (4 @3) 6.64 km (4:38 / km) +45m 4:29 / km
ahr:126 max:135 shoes: White Hawk 2

Friday Jan 3, 2020 #

11 AM

Running 1:04:57 intensity: (8:03 @1) + (52:26 @2) + (4:28 @3) 13.85 km (4:41 / km) +93m 4:32 / km
ahr:123 max:140 shoes: Black Hawk

Easy around Kingsbarns - very muddy
5 PM

Running 40:40 [2] 8.76 km (4:39 / km) +85m 4:26 / km
ahr:154 max:167 shoes: Black Dyna

Thursday Jan 2, 2020 #

1 PM

Running 1:14:08 intensity: (28:32 @1) + (45:35 @2) + (1 @3) 15.83 km (4:41 / km) +16m 4:40 / km
ahr:115 max:129 shoes: Orange Ride

Easy around Tentsmuir with Anwen after getting back to Dundee.
5 PM

Running 2:14 [2] 0.47 km (4:47 / km)
ahr:129 max:140 shoes: Grey Dyna

Running 20:50 [2] 4.22 km (4:56 / km) +77m 4:31 / km
ahr:151 max:174 shoes: Grey Dyna

Strength and Conditioning 30:00 [1]

Back in the gym but didn't have too much time today.
Bar warm up
4 x 6 Back squat/Double calf raise @ 40
3 x 6 Shoulder press/Step up L+R @ 30,20,25/30
Some core to finish

Wednesday Jan 1, 2020 #

9 AM

Running 1:47:26 intensity: (29:07 @1) + (1:11:14 @2) + (7:05 @3) 21.21 km (5:04 / km) +390m 4:38 / km
ahr:119 max:147 shoes: Black Roc

Nice long run home from Pennard with Ben and Megan

Tuesday Dec 31, 2019 #

9 AM

Running 38:09 intensity: (8:54 @1) + (24:20 @2) + (4:55 @3) 8.73 km (4:22 / km) +96m 4:09 / km
ahr:124 max:143 shoes: Orange Ride

Easy morning
6 PM

Running 19:06 intensity: (1:33 @1) + (13:49 @2) + (2:00 @3) + (1:44 @4) 4.42 km (4:19 / km) +2m 4:19 / km
ahr:129 max:160 shoes: Orange Ride

Running 20:27 intensity: (11:09 @1) + (6:57 @2) + (2:21 @3) 2.21 km (9:16 / km) +84m 7:47 / km
ahr:114 max:153 shoes: Blue 4's

Start delayed so quite a few strides before the gun.

Running 14:15 intensity: (11 @1) + (2 @2) + (7 @3) + (4:50 @4) + (9:05 @5) 5.1 km (2:48 / km) +4m 2:47 / km
ahr:174 max:186 shoes: Blue 4's

Nos Galan 5km - 1st, 14:15
Kept it controlled at the start and settled into a little group with James Hunt and Ciaran Lewis - all doing a bit of the work. Towards the end of the second lap I got a bit of a gap and pushed on the try to make it difficult for them. Looking at my watch I thought I had a decent chance at the record (14:11) so I was pushing hard around the last lap but the GPS fooled me and I had longer to go than I thought so I just missed it.
Good fun, always a cracking atmosphere - Not sure on splits but reckon I got faster all the way.
The official results have my time wrong (down as 14:29) - fake news, this is the source of true information.

Running 31:41 intensity: (24:42 @1) + (6:59 @2) 5.37 km (5:54 / km) +13m 5:50 / km
ahr:110 max:121 shoes: Orange Ride

Monday Dec 30, 2019 #

3 PM

Running 1:10:08 intensity: (15:48 @1) + (53:50 @2) + (30 @3) 16.12 km (4:21 / km) +142m 4:10 / km
ahr:120 max:137 shoes: Orange Ride

Easy 10 miles from home - looking forward to Nos Galan tomorrow.

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