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Training Log Archive: Kris

In the 7 days ending Nov 26, 2017:

activity # timemileskm+m
  Running8 7:23:03 56.25(7:53) 90.52(4:54) 1060
  Cycling3 2:30:00
  Strength and Conditioning3 1:27:00
  Total12 11:20:03 56.25 90.52 1060

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Sunday Nov 26, 2017 #

10 AM

Running 1:54:22 intensity: (7:24 @1) + (1:19:51 @2) + (25:50 @3) + (1:17 @4) 20.73 km (5:31 / km) +482m 4:57 / km
ahr:129 max:161

Nice trip out to the headstone. Bit tired but not too bad. Left hamstring a bit tight but otherwise niggle free.

Saturday Nov 25, 2017 #

9 AM

Running 9:08 intensity: (50 @1) + (6:46 @2) + (1:32 @3) 1.77 km (5:09 / km) +15m 4:57 / km
ahr:127 max:144

12 PM

Running 14:21 intensity: (2:17 @1) + (5:43 @2) + (5:39 @3) + (42 @4) 2.88 km (4:58 / km) +2m 4:57 / km
ahr:130 max:160

Running 26:12 intensity: (3:59 @1) + (9:37 @2) + (9:06 @3) + (3:30 @4) 4.66 km (5:37 / km) +62m 5:16 / km
ahr:132 max:163

Running race 31:51 intensity: (1:08 @1) + (1:19 @2) + (3:36 @3) + (11:42 @4) + (14:06 @5) 9.57 km (3:20 / km) +96m 3:10 / km
ahr:165 max:180

Liverpool cross 24th.

Was originally very keen for this but considering the winter I've had so far I was really just there for the team. Didn't start too quickly as I didn't know how to judge it but started working my way through and generally passed people the whole way. I think this was more a case of slowing less than others rather than running faster though.. On the last lap I could see Max Nichols of Tonbridge ahead and considering they were one of the rivals in the team competition I dug in to try to catch him and with what felt like a slow motion sprint finish I just got him on the line..

Leg feels ok now so hopefully I've turned a corner and I can continue getting back into proper training because with a bit more training behind me I think I could have done quite well today..

Running 28:56 intensity: (6:57 @1) + (10:41 @2) + (6:36 @3) + (4:42 @4) 5.16 km (5:36 / km) +22m 5:29 / km
ahr:130 max:159

Friday Nov 24, 2017 #

7 AM

Cycling 30:00 [1]
ahr:95 max:103

Thursday Nov 23, 2017 #

6 AM

Running 11:00 [1] 2.1 km (5:14 / km) +40m 4:47 / km

Strength and Conditioning 35:00 [1]

6 PM

Running 1:23:35 intensity: (1:16 @1) + (1:03:52 @2) + (18:16 @3) + (11 @4) 18.3 km (4:34 / km) +140m 4:24 / km
ahr:130 max:155

Wednesday Nov 22, 2017 #

7 AM

Cycling 1:00:00 intensity: (59:46 @1) + (14 @2)
ahr:89 max:117

8 AM

Strength and Conditioning 12:00 [1]

Tuesday Nov 21, 2017 #

6 AM

Running 11:00 [1] 2.1 km (5:14 / km) +30m 4:53 / km

Leg a bit sore/stiff running down but ok running back.

Strength and Conditioning 40:00 [1]

Bar warm up.

Back Squat x 5 - 50, 60, 60, 60
Hanging row x 10

Deadlift x 5 - 60, 60, 60, 60
DB Shoulder Press x 10 - 8, 8, 8, 8

{45s Plank, 45s Side Plank L+R, 30s SL Bridge L+R, 10 x Arabesque L+R, 5 x SL box jumps L+R} x 2
6 PM

Running 25:22 intensity: (4:06 @1) + (12:58 @2) + (8:11 @3) + (7 @4) 5.09 km (4:59 / km) +66m 4:41 / km
ahr:127 max:157

Running 17:46 intensity: (1:51 @1) + (2:07 @2) + (1:11 @3) + (10:04 @4) + (2:33 @5) 4.2 km (4:14 / km)
ahr:157 max:178

2 miles sustained (3 mins), 2 x 400 (90s)
10.09, 65, 65
Not feeling great but not feeling awful either..

Running 17:54 intensity: (1:25 @1) + (14:19 @2) + (2:10 @3) 3.34 km (5:22 / km) +35m 5:06 / km
ahr:125 max:139

Monday Nov 20, 2017 #

7 AM

Cycling 1:00:00 [1]
ahr:88 max:106

6 PM

Running 51:36 intensity: (55 @1) + (27:03 @2) + (10:14 @3) + (13:24 @4) 10.61 km (4:52 / km) +71m 4:42 / km
ahr:139 max:166

Feeling ok again.

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