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Training Log Archive: Kris

In the 7 days ending Aug 20:

activity # timemileskm+m
  Running8 9:23:05 77.42(7:16) 124.59(4:31) 525
  Strength and Conditioning4 32:00
  Total12 9:55:05 77.42 124.59 525

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MoTuWeThFrSaSu

Sunday Aug 20 #

9 AM

Running 27:26 intensity: (1:35 @1) + (25:48 @2) + (3 @3) 6.11 km (4:29 / km) +10m 4:27 / km
ahr:122 max:132

4 PM

Running 33:26 intensity: (6:19 @1) + (14:24 @2) + (3:36 @3) + (9:07 @4) 6.8 km (4:55 / km) +1m 4:55 / km
ahr:132 max:165

Running race 14:30 intensity: (10 @1) + (4 @2) + (10 @3) + (1:54 @4) + (12:12 @5) 5.0 km (2:54 / km)
ahr:177 max:187

BAL in Manchester. Running as the 'B' string runner. Considering I don't feel fit at the minute I'm happy with the time.. It was hard work and I died a bit in the 4th km but I had two Cardiff guys in front with 500 to go so I had to put in a big effort on the last lap to get 1st of the 'B' guys.. Worth the journey as Swansea promoted to the premier league..

37, 69, 67, 69, 70, 71, 70, 70, 72, 70, 72, 70, 64
2.53, 2.54, 2.55, 2.58, 2.50

Running 26:07 intensity: (19 @1) + (25:48 @2) 5.34 km (4:53 / km) +2m 4:53 / km
ahr:126 max:134

Running 11:51 intensity: (1:27 @1) + (10:24 @2) 2.38 km (4:59 / km) +14m 4:51 / km
ahr:118 max:127

Saturday Aug 19 #

11 AM

Running 1:18:37 intensity: (1:13 @1) + (54:47 @2) + (21:46 @3) + (51 @4) 17.91 km (4:23 / km) +128m 4:14 / km
ahr:131 max:159

Friday Aug 18 #

7 AM

Strength and Conditioning 10:00 [1]

4 PM

Running 1:08:22 intensity: (8:11 @1) + (51:50 @2) + (6:01 @3) + (2:20 @4) 15.3 km (4:28 / km) +49m 4:24 / km
ahr:122 max:163

Thursday Aug 17 #

6 AM

Running 1:22:42 intensity: (5:26 @1) + (1:08:41 @2) + (8:35 @3) 18.05 km (4:35 / km) +72m 4:30 / km
ahr:128 max:143

Commute run reverse
7 PM

Strength and Conditioning 5:00 [1]

Wednesday Aug 16 #

5 PM

Running 1:30:49 intensity: (3:03 @1) + (1:15:07 @2) + (12:02 @3) + (37 @4) 19.94 km (4:33 / km) +119m 4:25 / km
ahr:129 max:162

The return of the Leuchars to Dundee commute run.. Foot seems to be recovering - probably the new shoes that caused it..

Tuesday Aug 15 #

7 AM

Strength and Conditioning 10:00 [1]

5 PM

Running 42:48 intensity: (10:43 @1) + (28:25 @2) + (3:40 @3) 8.07 km (5:18 / km) +64m 5:06 / km
ahr:120 max:145

Running 25:54 intensity: (19 @1) + (25 @2) + (6:02 @3) + (15:23 @4) + (3:45 @5) 6.54 km (3:58 / km)
ahr:162 max:178

Foot the same, maybe a little better but no worse after. 16 X 300 (45s)
50, 50, 50, 49, 49, 49, 50, 49,
48, 48, 49, 49, 49, 48, 49, 49

Running 18:21 intensity: (2:08 @1) + (15:00 @2) + (1:13 @3) 3.71 km (4:57 / km) +35m 4:43 / km
ahr:122 max:149

Monday Aug 14 #

7 AM

Strength and Conditioning 7:00 [1]

5 PM

Running 42:12 intensity: (1:51 @1) + (40:21 @2) 9.44 km (4:28 / km) +30m 4:24 / km
ahr:123 max:132

Not really better or worse but I'll see how it goes this week.

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