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Training Log Archive: Kris

In the 7 days ending Dec 27, 2016:

activity # timemileskm+mload
  Running9 10:45:10 82.72(7:48) 133.13(4:51) 1115160.2
  Total9 10:45:10 82.72(7:48) 133.13(4:51) 1115160.2

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WeThFrSaSuMoTu

Tuesday Dec 27, 2016 #

9 AM

Running 57:27 [2] 9.13 km (6:17 / km) +185m 5:43 / km

With Matt and Paddy around clyne
6 PM

Running 48:28 intensity: (2:44 @1) + (42:59 @2) + (2:45 @3) 10.21 km (4:45 / km) +95m 4:32 / km
ahr:123 max:139

With Matt on his bike
C • Hold on 2

Monday Dec 26, 2016 #

10 AM

Running 29:42 [2] 5.33 km (5:35 / km) +14m 5:30 / km

Running race 23:49 [5] 8.05 km (2:58 / km) +41m 2:53 / km

Glynneath 5.

Legs still a bit tired from Saturday but there was a good group of Swansea Harriers out with Jonny, Guy and Danal. A few surges at the start but we were setting a good pace on the way out. At the turn, I put in a bit of a dig and tried to run it home. I don't know when I got the gap as I didn't want to look back but with a mile left I had 75m (I asked Matt who had cycled it to watch as I still didn't want to look back). Happy with the time in pretty good conditions.

Running 1:47 [1] 0.2 km (9:00 / km) +2m 8:38 / km

C • Happy with the time..... 1

Running 21:42 [2] 3.7 km (5:52 / km) +11m 5:47 / km

Sunday Dec 25, 2016 #

7 AM

Running 52:28 intensity: (47:38 @1) + (3:52 @2) + (58 @3) 8.35 km (6:17 / km) +117m 5:52 / km
ahr:105 max:151

Down the beach early with Matt..
3 PM

Running 1:06:56 intensity: (3:09 @1) + (1:03:12 @2) + (35 @3) 14.22 km (4:42 / km) +111m 4:32 / km
ahr:122 max:138

Saturday Dec 24, 2016 #

8 AM

Running 30:46 intensity: (4:12 @1) + (25:56 @2) + (38 @3) 6.93 km (4:26 / km) +4m 4:26 / km
ahr:122 max:141

Running race 14:58 intensity: (19 @1) + (11 @2) + (5 @3) + (5:32 @4) + (8:51 @5) 5.02 km (2:59 / km)
ahr:172 max:182

Jones family Christmas parkrun to kick off some festive racing.

Into the wind for just under half and then with the wind behind to the finish. Solo from the start.

Running 30:49 intensity: (9:14 @1) + (21:02 @2) + (33 @3) 5.26 km (5:52 / km) +101m 5:21 / km
ahr:118 max:138

Friday Dec 23, 2016 #

7 AM

Running 1:01:04 [2] 11.7 km (5:13 / km) +222m 4:46 / km

Thursday Dec 22, 2016 #

5 PM

Running 1:51:02 intensity: (8:23 @1) + (1:03:42 @2) + (23:34 @3) + (15:23 @4) 25.91 km (4:17 / km) +123m 4:11 / km
ahr:133 max:167

Inc. 3 x 4km progressions (1km recovery)

Wednesday Dec 21, 2016 #

5 PM

Running 1:34:12 intensity: (1:37 @1) + (1:23:52 @2) + (6:05 @3) + (2:38 @4) 19.13 km (4:55 / km) +90m 4:49 / km
ahr:127 max:161

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