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Training Log Archive: Kris

In the 7 days ending Jan 10, 2021:

activity # timemileskm+mload
  Running12 10:54:22 94.89(6:54) 152.71(4:17) 1102165.0
  Strength and Conditioning2 1:33:0012.8
  Rehab2 55:015.5
  Total16 13:22:23 94.89 152.71 1102183.3

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MoTuWeThFrSaSu

Sunday Jan 10, 2021 #

8 AM

Running 1:39:53 intensity: (2:49 @1) + (34:20 @2) + (1:02:44 @3) 25.0 km (4:00 / km) +63m 3:57 / km
ahr:135 max:153 shoes: Grey Hawk 2

Tentsmuir - super icy, not the best place for running at the moment but found a few spots which were nicer running.
7 PM

Rehab 27:00 [1]
ahr:77 max:114

Saturday Jan 9, 2021 #

12 PM

Running 1:15:22 intensity: (6:53 @1) + (34:52 @2) + (6:16 @3) + (22:13 @4) + (5:08 @5) 18.83 km (4:00 / km) +138m 3:52 / km
ahr:141 max:179 shoes: White Fast

6 mins (2 mins), 2 x 3 mins (90 s), 3 x 2:15 (60 s), 4 x 60 s (45 s)
This was meant to be a track session but that's not possible so I was back in the industrial estate loop. I was looking forward to the track, as it would have been nice to get back into the rhythm of faster running (which I find always comes better on the track). Equally, it was nice to not worry so much about pace and nail the effort.
5 PM

Running 38:54 intensity: (3:13 @1) + (9:20 @2) + (26:13 @3) + (8 @4) 8.79 km (4:25 / km) +85m 4:13 / km
ahr:136 max:155 shoes: Blue Symm

8 PM

Rehab 28:01 [1]
ahr:84 max:116

Friday Jan 8, 2021 #

12 PM

Running 27:10 [2] 5.96 km (4:33 / km) +43m 4:24 / km
ahr:129 max:156 shoes: Blue Float 2

Easy jog - cars and ice blocking where I usually go for strides.
5 PM

Running 23:36 intensity: (1:37 @1) + (2:12 @2) + (18:55 @3) + (52 @4) 4.28 km (5:31 / km) +47m 5:14 / km
ahr:139 max:160 shoes: Black Fast

Just a short one to tick off the strides I missed earlier. 9 x ~80 m. A bit icy and left hip flexor a bit tight.

Thursday Jan 7, 2021 #

12 PM

Running 1:14:00 intensity: (2:58 @1) + (35:59 @2) + (35:03 @3) 18.41 km (4:01 / km) +147m 3:52 / km
ahr:133 max:154 shoes: Blue Symm

Moving ok today.
5 PM

Strength and Conditioning 43:00 intensity: (32:32 @1) + (10:28 @2)
ahr:104 max:133

Wednesday Jan 6, 2021 #

7 AM

Running 40:24 intensity: (7:57 @1) + (28:00 @2) + (4:27 @3) 8.8 km (4:35 / km) +82m 4:23 / km
ahr:122 max:142 shoes: Grey Hawk 2

Very cold but not slippery.
5 PM

Running 1:12:49 intensity: (5:37 @1) + (41:14 @2) + (25:58 @3) 16.55 km (4:24 / km) +136m 4:14 / km
ahr:130 max:149 shoes: Blue Float 2

Very cold again but ice not really a problem. Not as cold as Ralph.

Tuesday Jan 5, 2021 #

7 AM

Running 36:52 intensity: (20:35 @1) + (13:52 @2) + (2:25 @3) 7.22 km (5:06 / km) +57m 4:55 / km
ahr:115 max:154 shoes: Grey Hawk 2

Daily Dundee ice update - 95% fine, 5% argh!
5 x 100 m strides
5 PM

Running 1:19:10 intensity: (7:43 @1) + (30:34 @2) + (8:29 @3) + (31:19 @4) + (1:05 @5) 20.34 km (3:54 / km) +162m 3:45 / km
ahr:141 max:177 shoes: White Fast

15 x 2 mins (45 s)
Found a stretch in an industrial estate which was quiet and meant I could run in the road. All the worst ice is on the pavements. Uphill on the odd reps and down on the evens.

Monday Jan 4, 2021 #

8 AM

Running 33:22 intensity: (27:25 @1) + (5:57 @2) 6.78 km (4:55 / km) +61m 4:43 / km
ahr:106 max:124 shoes: Green More

Ice, ice baby.
12 PM

Strength and Conditioning 50:00 intensity: (27:52 @1) + (20:11 @2) + (1:57 @3)
ahr:112 max:141

5 PM

Running 52:50 intensity: (29:58 @1) + (22:52 @2) 11.74 km (4:30 / km) +82m 4:21 / km
ahr:111 max:126 shoes: Green More

Much better than this morning but still a few icy patches.

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