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Training Log Archive: Kris

In the 30 days ending Nov 30, 2013:

activity # timemileskm+mload
  Running33 30:10:04 204.05(8:52) 328.39(5:31) 7551514.8
  Strength and Conditioning7 4:58:1633.4
  Orienteering5 2:55:58 16.0 25.74 70686.9
  Football1 1:15:00
  Total37 39:19:18 220.04 354.13 8257635.1
  [1-5]36 38:03:06

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Saturday Nov 30, 2013 #

Running 42:00 [2] 8.0 km (5:15 / km) +200m 4:40 / km

Friday Nov 29, 2013 #

3 PM

Running 57:59 intensity: (29 @1) + (23:47 @2) + (28:50 @3) + (4:49 @4) + (4 @5) 10.08 km (5:45 / km) +251m 5:07 / km
ahr:138 max:175

Thursday Nov 28, 2013 #

5 PM

Running 24:10 intensity: (58 @1) + (15:40 @2) + (7:32 @3) 4.86 km (4:58 / km) +32m 4:49 / km
ahr:130 max:154

Running 11:18 intensity: (1:31 @1) + (7:50 @2) + (1:57 @3) 1.9 km (5:57 / km) +3m 5:54 / km
ahr:126 max:146

Running 24:26 intensity: (1 @0) + (1 @1) + (1:38 @2) + (1:15 @3) + (8:19 @4) + (13:12 @5) 6.77 km (3:37 / km) +7m 3:35 / km
ahr:170 max:185

Running 6:36 intensity: (2 @0) + (14 @1) + (2:19 @2) + (2:19 @3) + (1:42 @4) 1.0 km (6:37 / km) +3m 6:31 / km
ahr:141 max:169

Running 32:09 intensity: (48 @1) + (12:19 @2) + (15:26 @3) + (3:36 @4) 5.43 km (5:56 / km) +148m 5:13 / km
ahr:135 max:152

Wednesday Nov 27, 2013 #

5 PM

Running 4:49 intensity: (15 @1) + (21 @2) + (1:59 @3) + (2:14 @4) 0.96 km (4:59 / km)
ahr:148 max:164

Strength and Conditioning 44:14 intensity: (32 @0) + (30:40 @1) + (8:15 @2) + (4:47 @3)
ahr:104 max:153

Running 1:00:17 intensity: (2:21 @1) + (27:44 @2) + (29:01 @3) + (1:11 @4) 10.85 km (5:33 / km) +300m 4:53 / km
ahr:133 max:171

Tuesday Nov 26, 2013 #

6 PM

Running 50:14 intensity: (1 @0) + (7:10 @1) + (32:14 @2) + (9:16 @3) + (1:33 @4) 9.15 km (5:29 / km) +175m 5:01 / km
ahr:126 max:168

Monday Nov 25, 2013 #

2 PM

Running 54:11 intensity: (22:15 @1) + (31:04 @2) + (52 @3) 9.39 km (5:46 / km) +224m 5:09 / km
ahr:117 max:142

Sunday Nov 24, 2013 #

Football 1:15:00 [0]

Saturday Nov 23, 2013 #

10 AM

Running 10:07 intensity: (2 @0) + (59 @1) + (2:38 @2) + (6:28 @3) 1.58 km (6:23 / km) +31m 5:49 / km
ahr:134 max:153

Orienteering 20:32 intensity: (1 @0) + (1:15 @1) + (34 @2) + (2:04 @3) + (12:01 @4) + (4:37 @5) 2.91 km (7:03 / km) +124m 5:49 / km
ahr:163 max:181

Orienteering 17:33 [4]

Orienteering 13:35 intensity: (29 @1) + (2 @2) + (19 @3) + (5:22 @4) + (7:23 @5) 2.31 km (5:53 / km) +43m 5:23 / km
ahr:169 max:195

Running 19:06 intensity: (1:10 @1) + (10:06 @2) + (7:50 @3) 2.02 km (9:27 / km) +67m 8:06 / km
ahr:132 max:150

Running 9:43 intensity: (1 @0) + (30 @1) + (3:34 @2) + (5:24 @3) + (14 @4) 1.42 km (6:50 / km) +57m 5:42 / km
ahr:137 max:155

Friday Nov 22, 2013 #

1 PM

Strength and Conditioning 40:22 [1]

3 PM

Running 56:07 intensity: (1 @0) + (37 @1) + (13:31 @2) + (32:31 @3) + (7:52 @4) + (1:35 @5) 10.05 km (5:35 / km) +257m 4:57 / km
ahr:143 max:187

Thursday Nov 21, 2013 #

6 PM

Running 1:01:36 intensity: (1:02 @1) + (3:47 @2) + (47:55 @3) + (8:52 @4) 11.89 km (5:11 / km) +219m 4:45 / km
ahr:146 max:173

Wednesday Nov 20, 2013 #

5 PM

Running 1:34:05 intensity: (3 @0) + (5:27 @1) + (53:50 @2) + (34:45 @3) 16.92 km (5:34 / km) +376m 5:00 / km
ahr:130 max:151

Tuesday Nov 19, 2013 #

6 PM

Running 13:26 intensity: (12 @0) + (1:02 @1) + (2:00 @2) + (6:58 @3) + (3:14 @4) 2.41 km (5:34 / km) +60m 4:57 / km
ahr:141 max:166

Running 28:22 intensity: (1 @0) + (9 @1) + (13 @2) + (13 @3) + (13:45 @4) + (14:01 @5) 7.39 km (3:50 / km) +278m 3:14 / km
ahr:173 max:183

Springvale spirals. Timetrial, none of this racing rubbish. 50 seconds faster than last year and feeling good all the way.

Running 15:22 intensity: (59 @1) + (12:03 @2) + (2:20 @3) 2.51 km (6:07 / km) +73m 5:21 / km
ahr:126 max:142

Monday Nov 18, 2013 #

9 AM

Running 33:00 [2] 5.62 km (5:52 / km) +109m 5:21 / km
ahr:127 max:144

Morning Jog
4 PM

Strength and Conditioning 55:00 [1]

Grinding it out.
5 PM

Running 29:16 intensity: (1 @0) + (4:20 @1) + (24:33 @2) + (22 @3) 4.91 km (5:58 / km) +86m 5:29 / km
ahr:122 max:136

Sunday Nov 17, 2013 #

9 AM

Running 15:00 [2] 2.0 km (7:30 / km)

10 AM

Running 2:48:52 intensity: (1:08:52 @2) + (1:10:00 @3) + (30:00 @4) 32.19 km (5:15 / km) +1350m 4:20 / km

Hope Moors and Tors. Pretty steady pace the whole way, just to see if I am able to run a long race. I am. Job done.

Saturday Nov 16, 2013 #

11 AM

Running 17:46 intensity: (22 @1) + (7:33 @2) + (9:51 @3) 3.18 km (5:35 / km) +85m 4:55 / km
ahr:135 max:151

Orienteering 15:04 intensity: (2 @0) + (2:40 @1) + (4:30 @2) + (6:28 @3) + (1:24 @4) 2.15 km (7:01 / km) +46m 6:20 / km
ahr:134 max:157

Hanging controls
3 PM

Orienteering 46:07 intensity: (2:13 @1) + (16:36 @2) + (24:19 @3) + (2:59 @4) 6.77 km (6:49 / km) +187m 5:59 / km
ahr:137 max:163

Collecting controls

Running 17:38 intensity: (6 @0) + (5:46 @2) + (11:12 @3) + (34 @4) 3.59 km (4:55 / km) +15m 4:49 / km
ahr:138 max:160

Friday Nov 15, 2013 #

3 PM

Strength and Conditioning 55:06 [1]

Running 37:19 intensity: (2:17 @1) + (20:45 @2) + (14:17 @3) 7.0 km (5:20 / km)
ahr:129 max:146

Thursday Nov 14, 2013 #

11 AM

Running 14:50 intensity: (12:50 @2) + (2:00 @4) 3.22 km (4:36 / km)

Running 17:10 intensity: (9:49 @2) + (7:21 @5) 2.0 km (8:35 / km)

V02 max test
6 PM

Running 6:47 intensity: (27 @1) + (55 @2) + (4:01 @3) + (1:24 @4) 1.27 km (5:21 / km) +45m 4:32 / km
ahr:144 max:170

Orienteering 34:21 intensity: (31 @1) + (2:00 @2) + (14:37 @3) + (17:13 @4) 5.79 km (5:56 / km) +238m 4:55 / km
ahr:152 max:168

Night O in Rivelin. Hard map to read in the dark.

Running 11:53 intensity: (7:30 @1) + (4:23 @2) 0.93 km (12:47 / km) +13m 11:57 / km
ahr:104 max:128

Running 6:08 [2] 1.36 km (4:31 / km)
ahr:123 max:131

Wednesday Nov 13, 2013 #

2 PM

Running 1:03:04 intensity: (1 @0) + (11:17 @1) + (35:20 @2) + (15:43 @3) + (43 @4) 9.36 km (6:44 / km) +217m 6:02 / km
ahr:125 max:160

Tuesday Nov 12, 2013 #

Running 51:38 [3] 10.5 km (4:55 / km) +300m 4:18 / km

This has deleted from my watch for some reason.

Monday Nov 11, 2013 #

2 PM

Strength and Conditioning 44:24 [1]

Session 1.

Onto 40kg bench presses. #Hench
3 PM

Running 51:06 intensity: (1:04 @1) + (22:07 @2) + (27:55 @3) 10.71 km (4:46 / km) +300m 4:11 / km
ahr:137 max:161

After uni, for some reason tomorrows gps trace is here too..

Sunday Nov 10, 2013 #

5 PM

Running 1:24:13 intensity: (7:16 @1) + (18:18 @2) + (51:25 @3) + (7:14 @4) 14.59 km (5:46 / km) +340m 5:10 / km
ahr:141 max:170

Saturday Nov 9, 2013 #

10 AM

Running 57:22 intensity: (1 @0) + (1:08 @1) + (24:52 @2) + (27:14 @3) + (4:07 @4) 10.11 km (5:40 / km) +261m 5:02 / km
ahr:137 max:167

Friday Nov 8, 2013 #

2 PM

Strength and Conditioning 30:00 [1]
ahr:74 max:77

Running 53:25 intensity: (1 @0) + (22 @1) + (24:47 @2) + (28:06 @3) + (9 @4) 10.69 km (5:00 / km) +240m 4:30 / km
ahr:134 max:157

Thursday Nov 7, 2013 #

12 PM

Running 40:32 intensity: (22:32 @2) + (6:00 @3) + (6:00 @4) + (6:00 @5) 9.0 km (4:30 / km)

Lactate test. Ran out of time to do VO2max.

Running 8:48 [2] 1.14 km (7:44 / km) +76m 5:48 / km

6 PM

Running 59:35 [3] 10.4 km (5:44 / km) +252m 5:07 / km

Rivelin

Wednesday Nov 6, 2013 #

Note
(rest day)

Anwen here and some testing tomorrow so a rest today.

Tuesday Nov 5, 2013 #

4 PM

Running 1:00:30 intensity: (6:11 @1) + (13:11 @2) + (27:56 @3) + (13:12 @4) 9.65 km (6:16 / km) +170m 5:46 / km
ahr:144 max:171

Easy up Porter

Monday Nov 4, 2013 #

3 PM

Strength and Conditioning 29:10 intensity: (22:11 @1) + (3:20 @2) + (1:08 @3) + (2:31 @4)
ahr:93 max:158

Easy week Session 2

Running 1:18:32 intensity: (48 @1) + (31:51 @2) + (38:49 @3) + (7:04 @4) 14.51 km (5:25 / km) +378m 4:47 / km
ahr:138 max:164

After the gym

Sunday Nov 3, 2013 #

11 AM

Running 9:54 intensity: (1 @0) + (11 @1) + (1:24 @2) + (3:39 @3) + (4:31 @4) + (8 @5) 1.55 km (6:23 / km) +7m 6:15 / km
ahr:150 max:179

Orienteering 28:46 intensity: (18 @1) + (36 @3) + (17:09 @4) + (10:43 @5) 5.81 km (4:57 / km) +68m 4:40 / km
ahr:171 max:183

Bowden Hausteads Middle.

Really rubbish to start, better in the middle and pretty good by the end. Nice area, good course.

Running 9:10 intensity: (2 @0) + (56 @1) + (8:12 @2) 1.4 km (6:34 / km) +4m 6:28 / km
ahr:122 max:133

Saturday Nov 2, 2013 #

11 AM

Note

Muesli Sultanas and Yogurt
3 PM

Note

Muffin
5 PM

Running 1:19:39 intensity: (2:56 @1) + (25:51 @2) + (48:47 @3) + (2:05 @4) 13.92 km (5:43 / km) +304m 5:10 / km
ahr:136 max:166

Extended rivelin

Friday Nov 1, 2013 #

10 AM

Note

Museli, sultanas and yogurt
4 PM

Note

Cheese and chutney sandwich
Salt and vinegar crisps
Cookie
Bottle of water
6 PM

Running 50:54 [2] 8.99 km (5:40 / km) +238m 5:00 / km

Easy after uni.
7 PM

Note

Big pizza, pint of nesquik
10 PM

Note

Slice of cake

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