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Training Log: Kris

In the last 7 days:

activity # timemileskm+m
  Running7 7:04:37 49.52(8:34) 79.7(5:20) 729
  Total7 7:04:37 49.52(8:34) 79.7(5:20) 729
  [1-5]7 7:04:30
«
1:30
0:00
SaSuMoTuWeThFr

Thursday May 21 #

6 PM

Running 1:07:55 [2] 13.37 km (5:05 / km) +188m 4:45 / km

Wednesday May 20 #

5 PM

Running 16:17 3.44 km (4:44 / km) +39m 4:29 / km
ahr:128 max:149

Running 59:17 10.54 km (5:38 / km) +45m 5:30 / km
ahr:139 max:182

10 tempo (10 mins), 30s, 120s, 30s, 105s, 30s, 75s, 30s, 60s (all 90s, aiming to get faster on every long one), (10 mins), 2km tempo.

Only one doing the first 10mins so that was a bit grim, then the pace was very quick for the shorter reps and I struggled to get any faster as they went along. The last tempo felt fine though.

Running 15:13 2.73 km (5:35 / km) +3m 5:33 / km
ahr:120 max:132

Tuesday May 19 #

5 PM

Running 1:02:28 [2] 11.53 km (5:25 / km) +175m 5:02 / km

Monday May 18 #

10 AM

Running 32:21 [2] 6.68 km (4:51 / km) +42m 4:42 / km

5 PM

Running 49:52 [2] 10.18 km (4:54 / km) +134m 4:36 / km

Sunday May 17 #

4 PM

Running 33:31 3.42 km (9:48 / km) +3m 9:46 / km
ahr:116 max:148

Running race 8:30 3.0 km (2:50 / km)
ahr:181 max:190

LIA, 3000m

So this week has been a write off. Cold still lingering but I had to put myself on the start line. After all I had pretty much tapered. Everyone on the startline (bar me) had a pb of faster than 8.35 and pacemakers were going for sub 8 pace so guaranteed a fast race. Didn't know how I would cope.

Fast first km in the bunch, then started to drop off but worked my way through some stragglers in the last km or so. Legs felt great, head felt full of cold as expected. 8:29.72. Sneaked under.

Pretty pleased, obviously had the benefit of being fresh. Hopefully I can do some training next week.

Running 16:53 3.47 km (4:52 / km) +33m 4:39 / km
ahr:142 max:154

Running 9:33 1.68 km (5:41 / km) +3m 5:38 / km
ahr:122 max:134

Running 12:32 2.41 km (5:12 / km) +3m 5:10 / km
ahr:128 max:142

Saturday May 16 #

6 PM

Running 40:15 [2] 7.26 km (5:33 / km) +61m 5:19 / km

Same as yesterday with some strides, feeling a bit better, still lingering.

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