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Training Log Archive: Kris

In the 7 days ending Apr 18, 2021:

activity # timemileskm+mload
  Running10 10:01:25 88.07(6:50) 141.74(4:15) 849147.9
  Strength and Conditioning1 50:006.8
  Rehab1 16:302.2
  Total12 11:07:55 88.07 141.74 849156.8

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MoTuWeThFrSaSu

Sunday Apr 18, 2021 #

9 AM

Running 1:37:15 intensity: (2:07 @1) + (53:00 @2) + (42:08 @3) 24.29 km (4:00 / km) +67m 3:57 / km
ahr:131 max:147 shoes: Blue Float 2

Tentsmuir with Jamie and James.
5 PM

Running 45:44 intensity: (9:14 @1) + (25:54 @2) + (7:35 @3) + (3:01 @4) 9.32 km (4:54 / km) +78m 4:43 / km
ahr:126 max:167 shoes: White Fast

Easy with 8 x 100 m strides. Neck/shoulder finally starting to loosen off a bit. A bit further than I had planned.

Saturday Apr 17, 2021 #

12 PM

Running 37:40 intensity: (7:17 @1) + (30:23 @2) 8.62 km (4:22 / km) +83m 4:10 / km
ahr:119 max:131 shoes: Black Symm

Shoulder/neck better than yesterday but still a bit sore.
7 PM

Rehab 16:30 intensity: (11:29 @1) + (5:01 @2)
ahr:104 max:128

Friday Apr 16, 2021 #

10 AM

Running 1:07:49 intensity: (4:51 @1) + (15:30 @2) + (18:11 @3) + (23:34 @4) + (5:43 @5) 18.64 km (3:38 / km) +46m 3:36 / km
ahr:147 max:181 shoes: Black Speed

3 miles tempo, 2 x 1 mile, 2 x 90 s
15:02, 4:38, 4:37
Meant to be a 3rd mile but I was labouring so I switched in the shorter reps.
5 PM

Running 45:09 intensity: (8:04 @1) + (35:37 @2) + (1:28 @3) 10.25 km (4:24 / km) +80m 4:14 / km
ahr:121 max:143 shoes: White Fast

No strides this evening. Trapped a nerve in my shoulder overnight and, although it was fine for the session, I felt a little more beaten up tonight.

Thursday Apr 15, 2021 #

7 AM

Running 57:55 intensity: (4:31 @1) + (51:02 @2) + (2:22 @3) 13.68 km (4:14 / km) +80m 4:07 / km
ahr:124 max:144 shoes: Blue Symm

5 PM

Strength and Conditioning 50:00 intensity: (32:31 @1) + (16:50 @2) + (39 @3)
ahr:110 max:141

Wednesday Apr 14, 2021 #

12 PM

Running 43:31 intensity: (14:10 @1) + (29:21 @2) 10.07 km (4:19 / km) +79m 4:09 / km
ahr:119 max:134 shoes: Blue Symm

Big blister on my toe (from last tuesday) so I gave the build run a miss last night. A bit better today.
5 PM

Running 1:11:02 intensity: (5:07 @1) + (1:04:27 @2) + (1:28 @3) 17.04 km (4:10 / km) +167m 3:58 / km
ahr:124 max:140 shoes: Blue Float 3

Legs feeling quite good after yesterday actually.

Tuesday Apr 13, 2021 #

10 AM

Running 26:28 intensity: (10:29 @1) + (15:42 @2) + (17 @3) 4.73 km (5:36 / km) +42m 5:22 / km
ahr:117 max:137 shoes: Blue Float 3

Running 35:34 intensity: (20 @1) + (2:43 @2) + (5:30 @3) + (21:51 @4) + (5:10 @5) 9.03 km (3:56 / km) +3m 3:56 / km
ahr:162 max:182 shoes: Yellow Tarta

2 x (2 x 1 km, 75 s, 5 x 400 m, 45 s) with 200 easy jog between sets.
2:42, 2:47, 65, 63, 65, 64, 63,
2:44, 2:44, 65, 64, 64, 64, 62.
Aiming for 66's (2:45) and 64's and, even though it was hard work, I felt pretty good. One of the better track sessions I have probably done.

Running 22:42 intensity: (3:32 @1) + (18:43 @2) + (27 @3) 4.4 km (5:10 / km) +40m 4:56 / km
ahr:121 max:136 shoes: Blue Float 3

Monday Apr 12, 2021 #

5 PM

Running 50:36 intensity: (14:42 @1) + (35:54 @2) 11.66 km (4:20 / km) +84m 4:11 / km
ahr:117 max:133 shoes: Blue Float 3

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