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Training Log Archive: Kris

In the 7 days ending May 23:

activity # timemileskm+mload
  Running12 11:05:34 98.5(6:45) 158.52(4:12) 1043154.6
  Strength and Conditioning1 31:053.1
  Total12 11:36:39 98.5 158.52 1043157.7

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MoTuWeThFrSaSu

Sunday May 23 #

9 AM

Running 1:34:57 intensity: (1:09 @1) + (32:47 @2) + (1:01:01 @3) 24.05 km (3:57 / km) +45m 3:55 / km
ahr:136 max:150 shoes: Blue Floatride 2

Long run with James. Felt a twinge in my hamstring at about 15 km, quite similar to the twinge I had in my calf before the World Half (almost a bit like cramp), and took it very easy from there to the end. Hopefully nothing too bad.

Saturday May 22 #

8 AM

Running 33:33 intensity: (12:09 @1) + (19:05 @2) + (2:19 @3) 7.65 km (4:23 / km) +79m 4:10 / km
ahr:119 max:143 shoes: Black Float

5 PM

Running 35:16 intensity: (16:47 @1) + (18:28 @2) + (1 @3) 7.94 km (4:26 / km) +121m 4:08 / km
ahr:113 max:131 shoes: Blue Floatride 3

Friday May 21 #

12 PM

Running 59:38 intensity: (11:27 @1) + (19:06 @2) + (20:19 @3) + (8:46 @4) 15.14 km (3:56 / km)
ahr:133 max:170 shoes: Black Speed

Out in the bad weather. 5 km 'tempo' (4 mins), 2 x 1 km (60 s).
Tempo was into a strong headwind and km's with the wind behind. Stopped the session early as my stomach wasn't very good. I've been on antibiotics since Monday for a toothache, and it's messed with my gut a little bit.

Thursday May 20 #

12 PM

Running 50:50 intensity: (17:05 @1) + (33:27 @2) + (18 @3) 11.7 km (4:21 / km) +83m 4:12 / km
ahr:116 max:138 shoes: Blue Floatride 3

6 PM

Running 49:36 intensity: (15:00 @1) + (24:58 @2) + (5:49 @3) + (3:49 @4) 10.92 km (4:33 / km) +79m 4:23 / km
ahr:123 max:167 shoes: White Run Fast

With 8 x 15 s strides

Wednesday May 19 #

7 AM

Running 46:12 intensity: (16:10 @1) + (30:02 @2) 10.57 km (4:22 / km) +80m 4:13 / km
ahr:116 max:129 shoes: Black Float

Morning shuffle
5 PM

Running 1:15:09 intensity: (17:24 @1) + (57:40 @2) + (5 @3) 17.63 km (4:16 / km) +181m 4:03 / km
ahr:119 max:137

Feeling ok this evening

Strength and Conditioning 31:05 [1]
ahr:76 max:113

Tuesday May 18 #

10 AM

Running 38:18 intensity: (2:24 @2) + (11:00 @3) + (16:28 @4) + (8:26 @5) 10.1 km (3:48 / km) +86m 3:38 / km
ahr:136 max:181 shoes: Black Pro

10 x 600, 3 x 400 (200 jog)
It was meant to be 15 x 600 progressing pace through the session (67, 66, 65 s per 400) but I started a bit quick and was feeling a bit flat. I swapped in some 400's instead of the last few 600's, just so that I had a bit of that faster speed, but I was a bit cooked by this point and called it a day before I dug too big a hole.
1:40, 1:39, 1:40, 1:39, 1:38
1:40, 1:39, 1:38, 1:38, 1:39
63, 63, 64

Running 55:33 intensity: (20:00 @1) + (35:33 @2) 10.65 km (5:13 / km)
shoes: Blue Floatride 2

6 PM

Running 38:14 intensity: (24 @1) + (46 @2) + (18:30 @3) + (18:34 @4) 11.72 km (3:16 / km) +82m 3:09 / km
ahr:152 max:168 shoes: Black Speed

Build run. Feeling much smoother than earlier. Tipping it down.

Monday May 17 #

8 AM

Running 40:39 intensity: (12:04 @1) + (28:35 @2) 9.5 km (4:17 / km) +84m 4:06 / km
ahr:118 max:131 shoes: Black Symm

Back to routine
5 PM

Running 47:39 intensity: (22:42 @1) + (24:57 @2) 10.95 km (4:21 / km) +124m 4:07 / km
ahr:112 max:130 shoes: Blue Symm

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