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Training Log Archive: Kris

In the 7 days ending Jan 3, 2021:

activity # timemileskm+mload
  Running10 9:25:23 79.83(7:05) 128.48(4:24) 972136.3
  Strength and Conditioning1 44:004.8
  Rehab2 31:303.3
  Total12 10:40:53 79.83 128.48 972144.5

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MoTuWeThFrSaSu

Sunday Jan 3, 2021 #

9 AM

Running 1:38:57 intensity: (1:00 @1) + (11:49 @2) + (1:23:00 @3) + (3:08 @4) 25.26 km (3:55 / km) +244m 3:44 / km
ahr:141 max:158 shoes: Blue Symm

With James. A couple of icy bits but not too bad.

Saturday Jan 2, 2021 #

10 AM

Running 21:15 intensity: (5:49 @1) + (9:46 @2) + (5:04 @3) + (36 @4) 3.63 km (5:51 / km) +35m 5:35 / km
ahr:124 max:160 shoes: Grey Hawk 2

Running race 9:01 intensity: (4 @1) + (27 @2) + (37 @3) + (6:50 @4) + (1:03 @5) 3.2 km (2:49 / km)
ahr:167 max:179 shoes: White Dragon

3200 time trial.
Pretty garbage. Haven't run all out in a long time and I didn't really feel like I got everything out today. I got out hard but the pace started to slip after the first km and I never really got it back - just couldn't get my legs to move faster. Lots of excuses but something to work on. I hope a big part of it is being out of touch with racing - which these are intended to fix.
800 splits: 2:09, 2:16, 2:18, 2:18

Running 21:11 intensity: (4:05 @1) + (16:59 @2) + (7 @3) 4.19 km (5:03 / km) +40m 4:49 / km
ahr:122 max:136 shoes: Grey Hawk 2

3 PM

Running 1:07:01 intensity: (7:28 @1) + (26:05 @2) + (15:23 @3) + (17:59 @4) + (6 @5) 15.7 km (4:16 / km) +63m 4:11 / km
ahr:137 max:176 shoes: White Fast

5 x 1 mile (60 s) around Greenmarket with Jamie and James - just trying to stay controlled. Annoyingly feeling much better than earlier.
4:58, 4:51, 4:50, 4:51, 4:46

Friday Jan 1, 2021 #

2 PM

Running 48:11 intensity: (25:52 @1) + (17:19 @2) + (5:00 @3) 8.72 km (5:31 / km) +78m 5:17 / km
ahr:115 max:152 shoes: Black Fast

Easy with 10 x 100 m strides

Thursday Dec 31, 2020 #

11 AM

Running 50:32 intensity: (2:00 @1) + (48:31 @2) + (1 @3) 12.02 km (4:12 / km)
ahr:122 max:135 shoes: Blue Symm

Went in search of ice free road
5 PM

Running 37:02 intensity: (15:08 @1) + (21:54 @2) 8.08 km (4:35 / km) +82m 4:22 / km
ahr:115 max:130 shoes: Green More

Hooray, no ice.

Rehab 21:30 [1]
ahr:55 max:100

Wednesday Dec 30, 2020 #

2 PM

Running 1:23:33 intensity: (2:11 @1) + (42:57 @2) + (38:15 @3) + (10 @4) 21.0 km (3:59 / km) +45m 3:56 / km
ahr:134 max:156 shoes: Blue Float

Tentsmuir to avoid the ice. Picked up the pace a bit on the way back.
5 PM

Strength and Conditioning 44:00 intensity: (39:42 @1) + (4:18 @2)
ahr:93 max:129

Tuesday Dec 29, 2020 #

11 AM

Running 28:12 intensity: (16:07 @1) + (10:33 @2) + (1:32 @3) 5.71 km (4:56 / km) +76m 4:38 / km
ahr:113 max:142 shoes: Black Fast

Well that was horrible - super icy.
4 PM

Running 1:08:30 intensity: (14:38 @1) + (17:02 @2) + (33:58 @3) + (2:52 @4) 13.79 km (4:58 / km) +239m 4:34 / km
ahr:130 max:164 shoes: Grey Hawk 2

Still very icy. Found a hill for 10 x 20 s hill sprints. Could have done a second set, but slipped coming down after the last one and was in a boo.

Monday Dec 28, 2020 #

4 PM

Running 31:58 intensity: (9:57 @1) + (3:54 @2) + (18:07 @3) 7.18 km (4:27 / km) +70m 4:15 / km
ahr:126 max:146 shoes: Blue Symm

Start of an easier week.
9 PM

Rehab 10:00 intensity: (8:13 @1) + (1:47 @2)
ahr:104 max:120

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