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Training Log: Kris

In the last 7 days:

activity # timemileskm+mload
  Running11 10:41:32 83.14(7:43) 133.79(4:48) 3032137.2
  Cross training1 50:00 1.03(48:46) 1.65(30:18) 130030.0
  Strength and Conditioning2 40:004.0
  Total13 12:11:32 84.16 135.44 4332171.3
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TuWeThFrSaSuMo

Monday Jul 15 #

12 PM

Running 41:21 intensity: (21:28 @1) + (19:53 @2) 8.59 km (4:49 / km) +40m 4:42 / km
ahr:112 max:127 shoes: Blue Chal 2

Legs pretty tired today
5 PM

Running 1:01:15 intensity: (25:03 @1) + (36:12 @2) 13.57 km (4:31 / km) +9m 4:30 / km
ahr:114 max:126 shoes: Blue Chal 2

A bit better once I warmed up

Sunday Jul 14 #

10 AM

Running 3:00:10 intensity: (5:03 @1) + (51:28 @2) + (1:06:36 @3) + (57:03 @4) 34.33 km (5:15 / km) +1946m 4:05 / km
ahr:143 max:163 shoes: Green Mafate

Mount Keen x 3. Feeling good on the uphills - a bit tired on the downs by the end. Found a good rhythm overall. 330 g carbs and ~2.2 l water.

Saturday Jul 13 #

10 AM

Running 54:40 intensity: (9:53 @1) + (43:33 @2) + (1:14 @3) 12.71 km (4:18 / km) +95m 4:09 / km
ahr:120 max:138 shoes: Blue Clif 2

9 PM

Strength and Conditioning 20:00 [1]

Friday Jul 12 #

12 PM

Running 35:30 intensity: (9:02 @1) + (20:52 @2) + (5:36 @3) 7.27 km (4:53 / km) +79m 4:38 / km
ahr:122 max:153 shoes: Blue Clif 2

With 8 x 12 s hills
6 PM

Running 11:40 intensity: (6:43 @1) + (3:21 @2) + (1:36 @3) 2.74 km (4:15 / km) +11m 4:10 / km
ahr:114 max:144 shoes: White Rd

Cross training 50:00 [4] 1.65 km (30:18 / km) +1300m 6:08 / km
ahr:127 max:168 shoes: White Rd

50 uphill tempo on the stairs after the WOC broadcast finished. Felt pretty rubbish and tired to start but found a rhythm.

Running 3:02 intensity: (1:39 @1) + (1:05 @2) + (18 @3) 0.45 km (6:46 / km) +39m 4:43 / km
ahr:114 max:137 shoes: White Rd

Thursday Jul 11 #

7 AM

Running 40:05 intensity: (27:50 @1) + (12:15 @2) 8.45 km (4:45 / km) +123m 4:25 / km
ahr:110 max:123 shoes: Blue/Green Mach

Wednesday Jul 10 #

6 AM

Running 41:00 intensity: (35:12 @1) + (5:48 @2) 8.44 km (4:51 / km) +134m 4:30 / km
ahr:107 max:122 shoes: Blue/Green Mach

5 PM

Running 1:11:04 intensity: (21:08 @1) + (49:56 @2) 15.69 km (4:32 / km) +279m 4:10 / km
ahr:118 max:134 shoes: Blue/Green Mach

Tuesday Jul 9 #

7 AM

Running 40:00 intensity: (14:29 @1) + (25:31 @2) 8.6 km (4:39 / km)
ahr:113 max:123 shoes: Blue/Green Mach

Gym treadmill
5 PM

Running 1:01:45 intensity: (36:39 @1) + (25:06 @2) 12.95 km (4:46 / km) +277m 4:19 / km
ahr:112 max:132 shoes: Blue/Green Mach

Beacon hill
9 PM

Strength and Conditioning 20:00 intensity: (19:54 @1) + (6 @2)
ahr:74 max:115

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