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Training Log: Kris

In the last 7 days:

activity # timemileskm+mload
  Running10 8:32:30 71.05(7:13) 114.34(4:29) 288159.1
  Strength and Conditioning1 30:003.0
  Total10 9:02:30 71.05 114.34 288162.1
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ThFrSaSuMoTuWe

Wednesday Nov 14 #

6 AM

Running 11:00 [1] 2.1 km (5:14 / km) +20m 5:00 / km

Strength and Conditioning 30:00 [1]

Bar warm up
{Back squat @ 70 x 5, TRX hanging row x 10} x 3
{SL squat L+R @ 40 x 5, Shoulder press @ 15 x 10} x 3
5 PM

Running 1:29:10 intensity: (1:56 @1) + (51:50 @2) + (35:24 @3) 20.18 km (4:25 / km) +64m 4:21 / km
ahr:132 max:152

Tuesday Nov 13 #

12 PM

Running 37:55 intensity: (7:39 @1) + (20:45 @2) + (9:31 @3) 8.38 km (4:32 / km) +57m 4:23 / km
ahr:125 max:148

Having my cake (lie in) and eating it (double running) by running at lunch. Unfortunately, there was no actual cake.
5 PM

Running 33:26 intensity: (24:05 @1) + (9:21 @2) 6.5 km (5:09 / km) +39m 5:00 / km
ahr:110 max:131

Running 26:50 intensity: (48 @1) + (4:08 @2) + (3:12 @3) + (9:50 @4) + (8:52 @5) 6.36 km (4:13 / km) +2m 4:13 / km
ahr:160 max:181

~1400, ~500, ~1200, ~500, ~1000, ~500, ~700, ~500 (75-85s)
3.50, 78, 3.13, 79, 2.40, 78, 1.49, 77

Feeling good tonight and moving really well.

Running 18:59 intensity: (9 @1) + (16:22 @2) + (2:28 @3) 3.81 km (4:59 / km) +34m 4:46 / km
ahr:129 max:142

Monday Nov 12 #

7 AM

Running 31:53 intensity: (5:44 @1) + (24:57 @2) + (1:12 @3) 6.95 km (4:35 / km) +72m 4:22 / km
ahr:121 max:140

Feeling fine, had jobs to do in the evening so didn't get out again. Will aim for about 10 hours this week including a session on Tuesday, some strides on Thursday and Braids race on Saturday. Hopefully, I should feel ok on the faster stuff after a few easier few days.

Sunday Nov 11 #

Note
(rest day)

Long sleep and felt better this morning, but clearly fighting something the last few days so took the day off to recover. I've had a good few weeks and there isn't any sense in pushing it and getting ill now.

Saturday Nov 10 #

11 AM

Running 18:00 intensity: (5:31 @1) + (12:18 @2) + (11 @3) 4.18 km (4:18 / km)
ahr:109 max:136

Running 21:00 intensity: (17 @1) + (4 @2) + (10 @3) + (9:45 @4) + (10:44 @5) 6.6 km (3:11 / km)
ahr:172 max:181

Mona fartlek (almost!) on the grass in spikes. Felt a bit rubbish throughout, not helped by adding in an extra 30s effort.

2 x 90s, 4 x 60s, 5 x 30s, 4 x 15s - equal float recovery.

Running 19:37 intensity: (25 @1) + (16:14 @2) + (2:58 @3) 4.1 km (4:47 / km)
ahr:130 max:139

7 PM

Running 53:33 intensity: (6:42 @1) + (46:19 @2) + (32 @3) 12.1 km (4:26 / km)
ahr:124 max:137

I had a headache all afternoon but got out for another run after the rugby, felt ok during the run but not very well afterwards.

Friday Nov 9 #

7 AM

Running 40:35 intensity: (13:23 @1) + (26:46 @2) + (26 @3) 8.8 km (4:37 / km)
ahr:117 max:136

Feeling OK but a bit tired during the day so left it at that.

Thursday Nov 8 #

7 AM

Running 33:00 intensity: (23:06 @1) + (9:54 @2) 6.96 km (4:44 / km)
ahr:111 max:129

5 PM

Running 1:17:32 intensity: (6:12 @1) + (1:08:19 @2) + (2:05 @3) + (56 @4) 17.33 km (4:28 / km)
ahr:124 max:161

Feeling much better tonight. Nice easy run in the dark and rain. Finished with 5 x ~100m strides and moving well..

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