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Training Log Archive: Kris

In the 7 days ending Apr 7:

activity # timemileskm+mload
  Running9 8:12:17 70.58(6:58) 113.58(4:20) 1025136.4
  Strength and Conditioning4 55:005.5
  Total13 9:07:17 70.58 113.58 1025141.9

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Sunday Apr 7 #

11 AM

Running 1:02:20 intensity: (31 @1) + (47 @2) + (41:56 @3) + (19:06 @4) 15.21 km (4:06 / km) +133m 3:56 / km
ahr:150 max:166 shoes: Grey Dyna

First run at altitude. Legs felt good but heart rate was about 10-15 beats higher than what the effort felt. Well have to watch this to make sure I'm not working too hard.
6 PM

Running 38:42 intensity: (2:52 @1) + (11:58 @2) + (22:23 @3) + (1:29 @4) 8.03 km (4:49 / km) +156m 4:24 / km
ahr:137 max:162 shoes: Blue Nimbus

From the house. Took it easier than this morning but Jonny still pushing the pace.
8 PM

Strength and Conditioning 5:00 [1]

Band

Saturday Apr 6 #

10 PM

Note
(rest day)

4 am start in Edinburgh. Arrived in Albuquerque at 10 pm, including the 7 hour time change.

Friday Apr 5 #

6 AM

Running 44:49 intensity: (5:40 @1) + (33:56 @2) + (5:13 @3) 9.9 km (4:32 / km) +92m 4:20 / km
ahr:126 max:141 shoes: Green Peg 1

Early morning plod. Everything a bit tight to start with and Achilles nagged a little bit (1-2) - eased after about 10 minute as I started to loosen off.
4 PM

Running 40:14 intensity: (32 @1) + (9:40 @2) + (30:02 @3) 9.47 km (4:15 / km) +89m 4:03 / km
ahr:136 max:148

Before getting the train that starts the journey to Albuquerque.

Thursday Apr 4 #

6 AM

Running 1:26:51 intensity: (6:10 @1) + (39:00 @2) + (41:41 @3) 20.01 km (4:20 / km) +122m 4:13 / km
ahr:132 max:147 shoes: Blue Nimbus

Big DOMS but actually moving OK when I got going. Everyday life is a bit of a struggle though.
12 PM

Strength and Conditioning 15:00 [1]

Physio exercises.
5 PM

Running 33:06 intensity: (2:08 @1) + (30:35 @2) + (23 @3) 6.82 km (4:51 / km) +47m 4:41 / km
ahr:123 max:136 shoes: Blue Nimbus

Easy after work. Very windy.

Wednesday Apr 3 #

7 AM

Strength and Conditioning 20:00 [1]

Home gym.
5 PM

Running 1:37:36 intensity: (1:48 @1) + (10:27 @2) + (49:42 @3) + (31:38 @4) + (4:01 @5) 25.28 km (3:52 / km) +186m 3:43 / km
ahr:150 max:178 shoes: Green Peg 2

Immediately undoing the effects of yesterdays rest day.

After a little warm up I ran 3 km hard on bigger trails (av: 3.28), 2 km easy on little trails and 6 km hard on bigger trails again (av: 3.14). Eased off to the bridge, still running under 4 min/km until the uphill, before doing 5 x 5 lamp post strides. Felt very good on the strides, moving very smoothly. Knackered at the end.

I wanted to do some harder running but probably got a bit carried away again. That said, I'm happy enough with how I felt considering and nothing hurt injury-wise. I will feel this tomorrow though.

Tuesday Apr 2 #

Note
(rest day)

I may have a travel enforced rest day on Saturday, depending on whether I can get out after the flight, but thought it best that I a proper rest day before going. Training has been going well but I need to be careful building it back so this is a step to ensure I don't get carried away..
7 PM

Strength and Conditioning 15:00 [1]

Physio exercises

Monday Apr 1 #

7 AM

Running 40:27 intensity: (12:58 @1) + (26:57 @2) + (32 @3) 8.81 km (4:36 / km) +95m 4:21 / km
ahr:117 max:138 shoes: Green Peg 2

First morning run in a long time. Had a stretch beforehand but it still took 10 minutes for everything to loosen off. No Achilles soreness, but a bit of Tib Post soreness that eased through the run (1-2).
5 PM

Running 48:12 intensity: (21:07 @1) + (27:05 @2) 10.06 km (4:48 / km) +106m 4:33 / km
ahr:114 max:128 shoes: Grey Dyna

Easy around Kingsbarns, similar feelings to this morning. Had a good stretch and roll in the evening.

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