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Training Log Archive: Kris

In the 7 days ending Apr 14:

activity # timemileskm+mload
  Running11 12:33:16 94.19(8:00) 151.58(4:58) 2759223.8
  Strength and Conditioning3 50:005.0
  Total12 13:23:16 94.19 151.58 2759228.8

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Sunday Apr 14 #

9 AM

Running 1:54:20 intensity: (2:06 @1) + (3:20 @2) + (58:46 @3) + (50:08 @4) 29.46 km (3:53 / km) +104m 3:49 / km
ahr:151 max:168 shoes: Grey Dyna

Long run on the bike path with Jonny and Matt for a bit. Felt really good on the way out but waited until an hour to pick up the pace. Unfortunately the second half was into the wind, but I was moving well. Got a stitch at around 1 hour 45 so cruised it in from there.

Saturday Apr 13 #

9 AM

Running 50:04 intensity: (1:16 @1) + (16:46 @2) + (32:02 @3) 11.52 km (4:21 / km) +123m 4:08 / km
ahr:136 max:154 shoes: Black Roc

Easy around the high school cross country course.
4 PM

Strength and Conditioning 15:00 [1]

Friday Apr 12 #

10 AM

Running 16:29 intensity: (1:08 @1) + (2:58 @2) + (7:54 @3) + (4:29 @4) 3.63 km (4:33 / km) +50m 4:15 / km
ahr:142 max:170 shoes: Grey Dyna

Running 13:25 intensity: (8:36 @1) + (3:03 @2) + (1:46 @3) 1.03 km (13:02 / km) +36m 11:05 / km
ahr:114 max:147

Drills and strides

Running 48:13 intensity: (7:22 @1) + (5:37 @2) + (9:36 @3) + (25:27 @4) + (11 @5) 9.22 km (5:14 / km) +92m 4:59 / km
ahr:148 max:176

Down at the UNM track for a session. Running the session with Jonny, Charlotte, Jenny and Clara.

1600 (3 mins), 4 x 4 x 200 (60-70 s/2 - 5 min), 1600.
4.44, 28-31, 4.54
Miles were meant to be controlled so I pulled the second one back to avoid overcooking it. Quite happy with how I felt and how my niggles felt.

Running 18:02 intensity: (19 @1) + (13:10 @2) + (4:33 @3) 3.44 km (5:14 / km) +27m 5:02 / km
ahr:129 max:142 shoes: Grey Dyna

4 PM

Running 34:13 intensity: (1:15 @1) + (18:33 @2) + (14:25 @3) 7.1 km (4:49 / km) +112m 4:28 / km
ahr:131 max:146 shoes: Blue Nimbus

Easy with Matt

Thursday Apr 11 #

9 AM

Running 55:24 intensity: (4:50 @1) + (26:24 @2) + (18:23 @3) + (5:47 @4) 9.81 km (5:39 / km) +362m 4:46 / km
ahr:140 max:168 shoes: Black Roc

Easy explore around the foothills - very windy.
11 PM

Running 48:59 intensity: (2:28 @1) + (23:02 @2) + (23:29 @3) 11.46 km (4:16 / km) +132m 4:02 / km
ahr:132 max:152 shoes: Blue Nimbus

On the cross country course with the girls.

Wednesday Apr 10 #

9 AM

Running 1:10:00 intensity: (1:40 @1) + (7:02 @2) + (1:01:18 @3) 17.02 km (4:07 / km) +55m 4:03 / km
ahr:142 max:153 shoes: Blue Nimbus

Easy with Jonny. Felt really good actually - similar feeling to Sunday but heart rate 8 beats lower.
3 PM

Running 37:38 intensity: (22 @1) + (10:36 @2) + (25:49 @3) + (51 @4) 7.85 km (4:48 / km) +134m 4:25 / km
ahr:139 max:163 shoes: Grey Dyna

Easy run and 6 x 15 s strides.

Running 4:13 intensity: (19 @1) + (3:05 @2) + (49 @3) 0.8 km (5:15 / km) +31m 4:25 / km
ahr:128 max:138 shoes: Grey Dyna

Strength and Conditioning 10:00 [1]
ahr:79 max:91

Core

Tuesday Apr 9 #

9 AM

Running 50:16 intensity: (1:04 @1) + (22:17 @2) + (26:55 @3) 11.66 km (4:19 / km) +141m 4:04 / km
ahr:134 max:145 shoes: Grey Dyna

Easy on trails by the river. Felt pretty good after yesterdays exploits but I'll keep to the one run today. Heart rate much more normal than it has been.
4 PM

Running 20:00 intensity: (16:32 @1) + (3:10 @2) + (18 @3) 1.06 km (18:48 / km) +9m 18:03 / km
ahr:113 max:139 shoes: Blue Nimbus

Some drills at the house and then a jog to the gym to meet Jake.

Strength and Conditioning 25:00 [1]

Bar warm up,
Core circuit,
Calf raises.

Monday Apr 8 #

8 AM

Running 2:52:00 intensity: (44 @1) + (45:24 @2) + (1:58:52 @3) + (7:00 @4) 26.5 km (6:29 / km) +1350m 5:10 / km
ahr:145 max:159 shoes: Black Roc

Went for a long run from the house, I thought I might do 80-90 with the option to do a little more if I was near the top. Hit a fork after 60 minutes and thought, 'Yeah, I'm pretty near the top, it's just up there'. It took me another 30 minutes to reach the top. Oh well, a bit longer than I thought but not too bad. Except I took a wrong turn on the way down and ended up at a different trailhead, 3 miles from the one I started at. Bugger. Knackered at the end, but it was a cool run. I'll take it very easy tomorrow now.

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