Training Log Archive: KrisIn the 7 days ending Jun 3, 2021:
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Thursday Jun 3, 2021 #
5 PM
Running 48:09 11.11 km (4:20 / km) +24m 4:17 / km
ahr:116 max:131 shoes: Blue Float 3
Easy around Tentsmuir. Ready to race now.
Wednesday Jun 2, 2021 #
12 PM
Running 43:32 10.46 km (4:10 / km) +47m 4:04 / km
ahr:132 max:166 shoes: Black Speed
2 km tempo + 6 x 30 s strides
5 PM
Running 46:28 10.92 km (4:15 / km) +78m 4:06 / km
ahr:124 max:140 shoes: Black Symm
Monday May 31, 2021 #
11 AM
Running 1:08:53 14.43 km (4:46 / km) +75m 4:39 / km
ahr:126 max:176
2 x 1200, 800, 400 (400/800 jog)
3:20, 2:11, 62; 3:18, 2:09, 59.
Trying to stay relaxed today and not push too hard. I just wanted to get the legs turning over and convince myself that 68's will feel easy on Saturday!
3:20, 2:11, 62; 3:18, 2:09, 59.
Trying to stay relaxed today and not push too hard. I just wanted to get the legs turning over and convince myself that 68's will feel easy on Saturday!
Sunday May 30, 2021 #
10 AM
Running 1:20:12 20.13 km (3:59 / km) +105m 3:53 / km
ahr:138 max:156 shoes: Black Trail
Saturday May 29, 2021 #
4 PM
Running 1:02:51 14.71 km (4:16 / km) +185m 4:01 / km
ahr:125 max:141 shoes: Black Symm
Friday May 28, 2021 #
11 AM
Running 44:45 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.
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 7.12 km (5:11 / km)
shoes: Blue Float 3
8 PM
Strength and Conditioning 20:00
ahr:92 max:122