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Training Log Archive: Kris

In the 7 days ending Dec 13, 2020:

activity # timemileskm+mload
  Running12 12:23:27 105.65(7:02) 170.02(4:22) 1183166.6
  Strength and Conditioning1 57:006.5
  Rehab1 21:002.1
  Total14 13:41:27 105.65 170.02 1183175.2

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MoTuWeThFrSaSu

Sunday Dec 13, 2020 #

8 AM

Running 2:03:00 intensity: (43 @1) + (30:09 @2) + (1:30:59 @3) + (1:09 @4) 31.77 km (3:52 / km) +136m 3:47 / km
ahr:139 max:157 shoes: Grey Hawk 2

With Jamie and James. Feeling ok but looking forward to a lower volume week next week.

Saturday Dec 12, 2020 #

8 AM

Running 33:57 intensity: (32:26 @1) + (1:31 @2) 7.17 km (4:44 / km) +72m 4:31 / km
ahr:105 max:118 shoes: Green More

Easy shake out
2 PM

Running 50:40 intensity: (26:00 @1) + (13:47 @2) + (10:53 @3) 11.26 km (4:30 / km)
ahr:118 max:168 shoes: Blue Float

Friday Dec 11, 2020 #

5 PM

Running 1:30:35 intensity: (2:50 @1) + (29:45 @2) + (28:42 @3) + (27:16 @4) + (2:02 @5) 19.54 km (4:38 / km) +334m 4:16 / km
ahr:155 max:184 shoes: Black Fast

3 miles tempo (5 mins jog), 2 x (3 x 1 min, 4 x 30 s hills)
Felt very flat.

Thursday Dec 10, 2020 #

7 AM

Running 47:13 intensity: (17:06 @1) + (30:07 @2) 10.44 km (4:31 / km) +82m 4:21 / km
ahr:116 max:134 shoes: Green More

Thursday is always the hardest morning of the week.
5 PM

Running 51:09 intensity: (20:31 @1) + (28:45 @2) + (1:53 @3) 11.67 km (4:23 / km) +82m 4:14 / km
ahr:115 max:147 shoes: Blue Symm

9 PM

Rehab 21:00 [1]
ahr:78 max:115

Wednesday Dec 9, 2020 #

10 AM

Running 55:30 intensity: (31:00 @1) + (15:53 @2) + (8:37 @3) 11.65 km (4:46 / km) +24m 4:43 / km
ahr:116 max:148 shoes: Black Duo

Easy with Anwen in Tentsmuir.
5 PM

Running 1:11:25 [2] 16.7 km (4:17 / km) +139m 4:06 / km
ahr:167 max:190 shoes: Grey Hawk 2

Tuesday Dec 8, 2020 #

10 AM

Running 32:43 intensity: (13:16 @1) + (17:12 @2) + (2:15 @3) 6.7 km (4:53 / km) +46m 4:43 / km
ahr:117 max:149 shoes: Blue Float

With 5 strides. Felt a bit flat.
5 PM

Running 45:32 intensity: (12:16 @2) + (6:57 @3) + (25:29 @4) + (50 @5) 11.36 km (4:00 / km) +69m 3:53 / km
ahr:130 max:177 shoes: Blue Tarta

3 x 4 x 800 (60 s, 45 s, 30 s, 3 mins)
2:18, 17, 17, 16
2:17, 16, 17, 16
2:16, 16, 14, 14
Feeling good and moving well on the last few.

Running 42:39 intensity: (30:00 @1) + (12:39 @2) 8.66 km (4:55 / km)
shoes: Black Fast

Monday Dec 7, 2020 #

9 AM

Running 49:34 intensity: (18:24 @1) + (31:09 @2) + (1 @3) 11.65 km (4:15 / km) +81m 4:07 / km
ahr:116 max:130 shoes: Blue Symm

12 PM

Strength and Conditioning 57:00 intensity: (49:35 @1) + (6:59 @2) + (26 @3)
ahr:92 max:141

5 PM

Running 49:30 intensity: (17:42 @1) + (31:48 @2) 11.45 km (4:19 / km) +119m 4:06 / km
ahr:117 max:134 shoes: Blue Float

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