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Training Log Archive: Kris

In the 7 days ending Aug 9, 2020:

activity # timemileskm+mload
  Running12 11:11:02 94.43(7:06) 151.97(4:25) 664145.7
  Strength and Conditioning2 1:17:3012.3
  Rehab4 55:00
  Total17 13:23:32 94.43 151.97 664158.0
  [1-5]13 12:28:32

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MoTuWeThFrSaSu

Sunday Aug 9, 2020 #

8 AM

Running 1:57:22 intensity: (32:38 @1) + (1:09:10 @2) + (15:34 @3) 25.96 km (4:31 / km) +155m 4:23 / km
ahr:121 max:144 shoes: Blue Float

Hawks long run - out a bit longer than planned.
6 PM

Rehab 15:00 [0]

Saturday Aug 8, 2020 #

12 PM

Running 32:34 intensity: (14:41 @1) + (17:53 @2) 7.31 km (4:27 / km)
ahr:113 max:126 shoes: Black Duo

Went to Tentsmuir. Main car park full - first time I've seen that - so went to Morton Lochs car park instead and it was lovely.
5 PM

Running 27:51 intensity: (19:54 @1) + (7:57 @2) 5.87 km (4:45 / km) +56m 4:32 / km
ahr:110 max:124 shoes: Black Duo

9 PM

Rehab 10:00 [0]

Friday Aug 7, 2020 #

7 AM

Running 32:50 intensity: (12:32 @1) + (17:19 @2) + (2:59 @3) 7.16 km (4:35 / km) +61m 4:24 / km
ahr:118 max:145 shoes: Green More

Still feeling good except a bit tired from the shock of being back in work full time this week. Glad the Achilles seems to have held up well to the increase in volume.
5 PM

Running 1:16:57 intensity: (12:08 @1) + (18:03 @2) + (13:21 @3) + (28:27 @4) + (4:58 @5) 18.32 km (4:12 / km)
ahr:143 max:180 shoes: Black/Blue Ride

4 mile progression, 1 mile steady, 3 x 1 mile (90 s)
5.28, 5.21, 5.13, 5.04, 5.55, 4.54, 4.40, 4.52
First 5 miles on the grass and then jumped onto the track for the faster miles. Roasting hot but feeling pretty controlled until the 4.40 and then I was cooked. Looking forward to a lie in on the weekend as it looks like I'll be in the office for the start of next week as well.

Thursday Aug 6, 2020 #

5 PM

Running 1:12:06 intensity: (37:17 @1) + (34:49 @2) 16.21 km (4:27 / km) +41m 4:23 / km
ahr:115 max:127 shoes: Blue Float

Stomach feeling pretty from after 5 km.
9 PM

Rehab 15:00 [0]

Wednesday Aug 5, 2020 #

7 AM

Running 48:08 intensity: (12:58 @1) + (34:52 @2) + (18 @3) 10.46 km (4:36 / km) +83m 4:26 / km
ahr:120 max:135 shoes: Green More

Feeling a bit stiff and tired this morning but that's not unexpected. Feeling like I'm starting to get back into a good training rhythm.
12 PM

Strength and Conditioning 32:30 intensity: (19:27 @1) + (13:03 @2)
ahr:112 max:134

5 PM

Running 1:08:46 intensity: (7:04 @1) + (1:01:42 @2) 15.56 km (4:25 / km) +51m 4:21 / km
ahr:119 max:129 shoes: Grey Ride

Tentsmuir
9 PM

Rehab 15:00 [0]

Tuesday Aug 4, 2020 #

7 AM

Running 30:23 intensity: (16:35 @1) + (13:48 @2) 6.37 km (4:46 / km) +69m 4:31 / km
ahr:112 max:128 shoes: Blue Float

Easy morning jog
5 PM

Running 1:05:25 intensity: (7:30 @1) + (13:03 @2) + (16:58 @3) + (27:54 @4) 17.07 km (3:50 / km) +11m 3:49 / km
ahr:143 max:168 shoes: Black/Blue Ride

I'm St Andrews after work, running in the outside lanes of the track because it was tipping it down and I didn't want to spend the session slipping on the grass.
6 x 4 mins (2 mins)
Running just over 3 laps in lane 4 each time which agrees with what my watch was telling me in terms of paces. ~3:04-3:08 for the reps and ~3:35-3:45 for the recoveries.
Felt very comfortable throughout.

Monday Aug 3, 2020 #

7 AM

Running 51:14 intensity: (8:03 @1) + (42:43 @2) + (28 @3) 11.64 km (4:24 / km) +82m 4:15 / km
ahr:118 max:135 shoes: Blue Float

In the office all week so back to early starts.
4 PM

Strength and Conditioning 45:00 intensity: (16:32 @1) + (24:09 @2) + (4:19 @3)
ahr:118 max:150

Running 47:26 intensity: (18:57 @1) + (28:29 @2) 10.03 km (4:44 / km) +56m 4:36 / km
ahr:115 max:130 shoes: Grey Ride

Nice to be running around Kingsbarns again

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