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Training Log Archive: Kris

In the 7 days ending Nov 12, 2017:

activity # timemileskm+mload
  Cycling5 5:55:0038.1
  Running6 5:46:57 48.44(7:10) 77.96(4:27) 489118.7
  Strength and Conditioning3 36:003.6
  Total14 12:17:57 48.44 77.96 489160.4

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Sunday Nov 12, 2017 #

2 PM

Cycling 2:00:00 intensity: (1:43:17 @1) + (11:25 @2) + (5:15 @3) + (3 @4)
ahr:101 max:155

Left calf a bit tender and legs generally feeling a bit tired and sore but given the last 6 weeks I'm happy that I feel like I've worked hard once again.

Saturday Nov 11, 2017 #

11 AM

Running 15:53 intensity: (4:37 @1) + (2:00 @2) + (7:09 @3) + (2:07 @4) 3.05 km (5:12 / km) +26m 4:59 / km
ahr:131 max:161

Running 1:12:42 intensity: (10 @1) + (5 @2) + (16 @3) + (1:10:06 @4) + (2:05 @5) 21.08 km (3:27 / km) +161m 3:19 / km
ahr:169 max:177

Glen clova half marathon.
Not sure whether it was a good idea to run this but in truth I'm a bit fed up of being a bit injured so thought I'd do it and just try to keep relaxed. Shin taped and most cushioned shoes on and my main goal was to not make any of my various niggles worse - which I think I've achieved. Didn't feel like I was working to hard aerobically but my legs were tired in the last 7km or so. I'm not at all surprised by this. 2nd in the race, way behind Robbie Simpson.

Running 17:05 intensity: (2:11 @1) + (14:35 @2) + (19 @3) 2.88 km (5:56 / km) +4m 5:53 / km
ahr:122 max:135

Friday Nov 10, 2017 #

6 AM

Cycling 1:00:00 intensity: (59:18 @1) + (42 @2)
ahr:84 max:123

6 PM

Strength and Conditioning 12:00 [1]

Thursday Nov 9, 2017 #

7 AM

Cycling 1:40:00 intensity: (1:36:55 @1) + (3:05 @2)
ahr:93 max:132

6 PM

Running 40:01 intensity: (42 @1) + (17:21 @2) + (15:33 @3) + (6:25 @4) 8.36 km (4:47 / km) +50m 4:39 / km
ahr:138 max:165

Wednesday Nov 8, 2017 #

7 AM

Running 48:41 intensity: (2:12 @1) + (21:52 @2) + (5:46 @3) + (18:51 @4) 10.46 km (4:39 / km) +44m 4:34 / km
ahr:141 max:168

With 10 x 30s/30s. Felt slow and unfamiliar but nothing hurt so that was positive. Forgot to tape my shin as well so seems like that is recovering..
6 PM

Running 36:48 intensity: (1:52 @1) + (24:07 @2) + (6:30 @3) + (4:19 @4) 7.49 km (4:55 / km) +48m 4:46 / km
ahr:132 max:164

8 PM

Strength and Conditioning 12:00 [1]

Tuesday Nov 7, 2017 #

7 AM

Running 1:23:51 intensity: (7 @1) + (49:29 @2) + (29:10 @3) + (5:05 @4) 18.16 km (4:37 / km) +140m 4:27 / km
ahr:134 max:165

Laced my shoes differently and no pain on the top of my foot this morning. Right hip flexor a bit tight by the end but feeling good niggle-wise.
2 PM

Strength and Conditioning 12:00 [1]

6 PM

Cycling 30:00 [1]

Monday Nov 6, 2017 #

7 AM

Cycling 45:00 [1]
ahr:86 max:103

Back stiff after sleeping but warmed up ok. Need to keep moving to stop it stiffening up.
5 PM

Running 31:56 intensity: (4:04 @1) + (27:06 @2) + (46 @3) 6.48 km (4:56 / km) +17m 4:52 / km
ahr:119 max:138

Legs a bit tired, back getting better, top of foot quite sore.

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