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Training Log Archive: Kris

In the 7 days ending Oct 21, 2018:

activity # timemileskm+mload
  Running11 11:50:08 97.25(7:18) 156.52(4:32) 1107143.5
  Strength and Conditioning2 45:004.5
  Total12 12:35:08 97.25 156.52 1107148.0

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MoTuWeThFrSaSu

Sunday Oct 21, 2018 #

8 AM

Running 2:13:16 intensity: (18:06 @1) + (1:51:09 @2) + (4:01 @3) 29.32 km (4:33 / km) +94m 4:28 / km
ahr:123 max:142

Long run with the Hawks.

Saturday Oct 20, 2018 #

8 AM

Running 33:29 intensity: (10:54 @1) + (21:42 @2) + (53 @3) 6.11 km (5:29 / km) +102m 5:04 / km
ahr:117 max:140

Running 15:31 intensity: (13 @1) + (5 @2) + (27 @3) + (8:56 @4) + (5:50 @5) 5.0 km (3:06 / km) +99m 2:49 / km
ahr:170 max:184

Camperdown parkrun - 3 seconds faster than my old record.

Running 42:41 intensity: (12 @1) + (7:30 @2) + (28:10 @3) + (6:49 @4) 11.12 km (3:50 / km) +54m 3:45 / km
ahr:144 max:160

Went the longer way and then realised I was late so I had to hustle.

Friday Oct 19, 2018 #

7 AM

Running 39:37 intensity: (6:38 @1) + (32:59 @2) 8.75 km (4:32 / km) +93m 4:18 / km
ahr:120 max:133

5 morning trainings but no bacon roll - disappointing.
5 PM

Running 1:08:06 intensity: (14:24 @1) + (53:42 @2) 13.95 km (4:53 / km) +69m 4:46 / km
ahr:119 max:134

Been getting into the Inside Running Podcast over the last week or so. It's a running podcast by some (very good) Australian runners and a couple of weeks back they interviewed Steve Moneghetti. To paraphrase one bit that stuck out:

'There were guys who would stick with or beat me in training, but when it came to racing I would be streets ahead. After the race they would always say "wow, you are so good at racing" but they had it wrong - I was good at training. They had no clue and would often empty the tank in training but I never did. I saved that for the races.'

In other news, I swallowed a massive fly on this run and it made me feel quite sick.
C • Thanks 2

Thursday Oct 18, 2018 #

6 AM

Running 1:25:24 intensity: (14:15 @1) + (1:08:12 @2) + (2:57 @3) 19.66 km (4:21 / km) +72m 4:16 / km
ahr:123 max:141

Picked up a dead head torch which made the first bit after the bridge a bit tricky. Luckily it wasn't dark for long and the surface was good. Passed a man with a massive dog called bear.
5 PM

Running 33:02 intensity: (12:25 @1) + (20:37 @2) 6.89 km (4:48 / km) +50m 4:38 / km
ahr:115 max:128

Wednesday Oct 17, 2018 #

6 AM

Running 11:00 [1] 2.1 km (5:14 / km) +20m 5:00 / km

Strength and Conditioning 35:00 [1]

Bar warm up
{Back squat x 5 @ 60, 60, 65, 65, Hanging row x 10} x 4
{Reverse lunge L+R x 5 @ 40, Plate overhead press x 10 @ 10} x 3
{Side plank 45s, Leg raise x 10} L+ R x 3
5 PM

Running 1:34:51 intensity: (7:40 @1) + (1:27:10 @2) + (1 @3) 21.05 km (4:30 / km) +174m 4:20 / km
ahr:123 max:134

Tuesday Oct 16, 2018 #

7 AM

Running 41:26 intensity: (16:52 @1) + (24:34 @2) 8.78 km (4:43 / km) +94m 4:29 / km
ahr:116 max:133

Sore throat still rumbling on in the background
5 PM

Running 1:09:01 intensity: (6:12 @1) + (53:49 @2) + (6:23 @3) + (2:37 @4) 14.99 km (4:36 / km) +92m 4:28 / km
ahr:126 max:169

Inc. 4 x 30s (90s)

Monday Oct 15, 2018 #

7 AM

Running 42:44 intensity: (29:18 @1) + (13:26 @2) 8.8 km (4:51 / km) +93m 4:37 / km
ahr:111 max:132

6 PM

Strength and Conditioning 10:00 [1]

Band exercises and calf raises

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