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Training Log Archive: Kris

In the 7 days ending May 30:

activity # timemileskm+mload
  Running9 8:27:16 72.31(7:01) 116.36(4:22) 837120.6
  Strength and Conditioning1 20:002.1
  Total10 8:47:16 72.31 116.36 837122.7

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MoTuWeThFrSaSu

Sunday May 30 #

10 AM

Running 1:20:12 intensity: (1:14 @1) + (19:59 @2) + (58:35 @3) + (24 @4) 20.13 km (3:59 / km) +105m 3:53 / km
ahr:138 max:156 shoes: Black Trail

Saturday May 29 #

4 PM

Running 1:02:51 intensity: (7:02 @1) + (49:31 @2) + (6:18 @3) 14.71 km (4:16 / km) +185m 4:01 / km
ahr:125 max:141 shoes: Black Symm

Friday May 28 #

11 AM

Running 44:45 intensity: (2:42 @2) + (6:44 @3) + (27:11 @4) + (8:08 @5) 13.0 km (3:27 / km) +85m 3:20 / km
ahr:142 max:182 shoes: White Dragon

Bonderenko

1 set is 2 km split into: 400 m hard, 400 m float, 300 m hard, 300 m float, 200 m hard, 200 m float, 100 m hard, 100 m float.

3 sets (4 mins), 2 sets (4 mins), 1 set.

Times for the 2 km sets were:
6:07, 6:05, 6:04
6:07, 6:14
6:07

The difference was almost entirely in the floats being slower in the slower sets. Average pace for hard segments was 2:37 min/km (62.9 s/400m) and 3:28 min/km (83.3 s/400m) for the floats.

It maybe would have been better to not have as much gap between the paces (maybe 66/78) but felt good on the hard running and enjoyed turning the legs over.

Running 36:53 intensity: (12:15 @1) + (24:38 @2) 7.12 km (5:11 / km)
shoes: Blue Floatride 3

8 PM

Strength and Conditioning 20:00 intensity: (18:43 @1) + (1:17 @2)
ahr:92 max:122

Thursday May 27 #

12 PM

Running 43:16 intensity: (8:36 @1) + (34:05 @2) + (35 @3) 10.2 km (4:15 / km) +105m 4:02 / km
ahr:121 max:138 shoes: Blue Floatride 3

5 PM

Running 1:04:30 intensity: (30:06 @1) + (28:07 @2) + (5:54 @3) + (23 @4) 10.19 km (6:20 / km) +85m 6:05 / km
ahr:115 max:159 shoes: White Run Fast

To the track for drills and 10 x 100 m strides. Feeling pretty good (not surprising given the rest!)

Wednesday May 26 #

11 AM

Running 45:19 intensity: (1:20 @1) + (21:06 @2) + (22:53 @3) 10.93 km (4:09 / km) +77m 4:00 / km
ahr:133 max:152 shoes: Black Symm

Feeling good - no issues with hamstring.
5 PM

Running 1:04:12 [2] 15.45 km (4:09 / km) +98m 4:02 / km
ahr:140 max:173 shoes: Black Float

Cycle paths

Tuesday May 25 #

7 AM

Running 32:14 intensity: (17:01 @1) + (15:13 @2) 7.16 km (4:30 / km) +60m 4:19 / km
ahr:114 max:133 shoes: Black Symm

Easy - Hamstring feeling fine.

I am wondering if it is possibly a side-effect from having physio treatment/massage. I had a sports massage on Saturday and the only time I have had anything similar is with my calf at World Half and Euro Cup - where I will have had some treatment before an event.
5 PM

Running 33:04 intensity: (15:45 @1) + (10:43 @2) + (6:36 @3) 7.46 km (4:26 / km) +37m 4:20 / km
ahr:120 max:150 shoes: Blue Floatride 3

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