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Training Log Archive: Kris

In the 7 days ending Nov 8, 2020:

activity # timemileskm+mload
  Running12 11:28:47 98.6(6:59) 158.68(4:20) 1058164.5
  Rehab3 56:406.1
  Strength and Conditioning1 30:003.0
  Total13 12:55:27 98.6 158.68 1058173.6

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MoTuWeThFrSaSu

Sunday Nov 8, 2020 #

9 AM

Running 1:46:49 intensity: (1:53 @1) + (10:15 @2) + (1:08:02 @3) + (26:39 @4) 27.41 km (3:54 / km) +308m 3:41 / km
ahr:147 max:174 shoes: Grey Hawk 2

With Jamie and James - pretty hilly today.

Saturday Nov 7, 2020 #

11 AM

Running 37:02 intensity: (16:35 @1) + (19:31 @2) + (56 @3) 8.19 km (4:31 / km) +124m 4:12 / km
ahr:115 max:140 shoes: Black/Blue Ride

Rehab 31:40 [1]
ahr:71 max:109

Friday Nov 6, 2020 #

12 PM

Running 33:18 intensity: (26:03 @1) + (7:15 @2) 6.88 km (4:51 / km) +42m 4:42 / km
ahr:109 max:124 shoes: Grey Hawk 2

5 PM

Running 12:42 [1] 2.64 km (4:49 / km) +1m 4:48 / km
ahr:104 max:114 shoes: Grey Hawk 2

Running 8:28 intensity: (7:30 @1) + (56 @2) + (2 @3) 0.6 km (14:08 / km)
ahr:95 max:135 shoes: Blue Tarta

Running 38:41 intensity: (1:17 @1) + (4:35 @2) + (6:06 @3) + (24:08 @4) + (2:35 @5) 10.72 km (3:37 / km)
ahr:158 max:178 shoes: Blue Tarta

10 x 1 km (60s). Aiming for 3:00, 2:55, 2:50 etc.
2:59, 54, 48, 58, 54, 49, 57, 52, 48, 57

Pulled out the flats and felt snappy.
C • etc 1

Running 15:05 intensity: (2:49 @1) + (12:16 @2) 3.08 km (4:54 / km) +16m 4:46 / km
ahr:119 max:127 shoes: Grey Hawk 2

Thursday Nov 5, 2020 #

12 PM

Running 49:04 intensity: (5:08 @1) + (39:47 @2) + (4:09 @3) 11.66 km (4:12 / km) +83m 4:04 / km
ahr:124 max:144 shoes: Blue Float

5 PM

Running 43:49 intensity: (39:02 @1) + (4:46 @2) + (1 @3) 9.15 km (4:47 / km) +84m 4:35 / km
ahr:106 max:120 shoes: Green More

Jogging - dodging the fireworks

Rehab 10:00 intensity: (6:04 @1) + (3:56 @2)
ahr:111 max:125

Wednesday Nov 4, 2020 #

12 PM

Running 51:17 intensity: (8:26 @1) + (41:41 @2) + (1:10 @3) 12.0 km (4:16 / km) +82m 4:08 / km
ahr:122 max:140 shoes: Blue Float

5 PM

Running 1:10:54 intensity: (3:03 @1) + (1:06:21 @2) + (1:30 @3) 16.43 km (4:19 / km) +78m 4:13 / km
ahr:123 max:137 shoes: Black/Blue Ride

Rehab 15:00 intensity: (14:09 @1) + (51 @2)
ahr:96 max:119

Tuesday Nov 3, 2020 #

7 AM

Running 37:03 intensity: (19:32 @1) + (16:13 @2) + (1:18 @3) 8.03 km (4:37 / km) +33m 4:31 / km
ahr:114 max:144 shoes: Green More

6 PM

Running 1:25:57 intensity: (16:37 @1) + (28:30 @2) + (8:29 @3) + (31:31 @4) + (50 @5) 19.56 km (4:24 / km) +71m 4:19 / km
ahr:138 max:176 shoes: Black Fast

2 1/2 sets of (1600, 1200, 800, 400). 60 s between reps, 2 mins between sets.

4.47, 3.31, 2.17, 64, 4.45, 3.28, 2.18, 64, 4.44, 3.33

Monday Nov 2, 2020 #

7 AM

Strength and Conditioning 30:00 [1]

12 PM

Running 49:37 intensity: (3:53 @1) + (36:07 @2) + (9:37 @3) 11.68 km (4:15 / km) +78m 4:07 / km
ahr:128 max:145 shoes: Black/Blue Ride

5 PM

Running 49:01 intensity: (26:04 @1) + (22:57 @2) 10.65 km (4:36 / km) +58m 4:29 / km
ahr:112 max:127 shoes: Grey Hawk 2

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