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Training Log Archive: Kris

In the 7 days ending Jun 16, 2019:

activity # timemileskm+mload
  Running9 10:09:43 83.26(7:19) 134.0(4:33) 1148149.8
  Total9 10:09:43 83.26(7:19) 134.0(4:33) 1148149.8

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MoTuWeThFrSaSu

Sunday Jun 16, 2019 #

8 AM

Running 2:35:07 intensity: (4:20 @1) + (1:18:54 @2) + (1:11:14 @3) + (39 @4) 34.47 km (4:30 / km) +515m 4:11 / km
ahr:133 max:163 shoes: Green Peg 1

Over to Camperdown to meet the hawks and then out towards Auchterhouse on the trails. I had negotiated a lift back but decided just to run it. I enjoyed this run.

Saturday Jun 15, 2019 #

5 PM

Running 1:29:55 intensity: (6:16 @1) + (1:09:29 @2) + (14:10 @3) 20.03 km (4:29 / km) +142m 4:20 / km
ahr:128 max:142 shoes: Grey Dyna

Lower calves have been a bit tight the last couple of days but I have them a good massage this afternoon and they felt ok on this. I didn't want to risk anything faster though.

Friday Jun 14, 2019 #

4 PM

Running 40:20 intensity: (5:20 @1) + (35:00 @2) 8.87 km (4:33 / km) +104m 4:18 / km
ahr:120 max:133 shoes: Blue Nimbus

Tired today. I don't feel like I've got much mojo at the minute - I guess that's a symptom of a lack of racing and some broken training over the last few months. The second point isn't going to be helped by heading over to the amateur championships tomorrow - anticipating a couple of very long days.

Thursday Jun 13, 2019 #

12 PM

Running 39:51 intensity: (16:37 @1) + (23:14 @2) 7.93 km (5:01 / km) +92m 4:45 / km
ahr:115 max:129 shoes: White Hawk

Wet lunch run.
5 PM

Running 1:00:49 intensity: (1:32 @1) + (13:00 @2) + (21:50 @3) + (24:13 @4) + (14 @5) 16.02 km (3:48 / km) +34m 3:45 / km
ahr:147 max:176 shoes: White Hawk

2 km warm up, 12 km progression, 2 km warm down with 2 x 20 s strides. Still wet but warmed up into this quite well.

Wednesday Jun 12, 2019 #

12 PM

Running 33:48 [2] 6.79 km (4:59 / km) +69m 4:44 / km
ahr:130 max:147 shoes: Grey Dyna

Lunch run.
5 PM

Running 1:10:58 [2] 15.05 km (4:43 / km) +12m 4:42 / km
ahr:142 max:163 shoes: Grey Dyna

Around Tentsmuir after work, legs feeling quite tired.

Tuesday Jun 11, 2019 #

4 PM

Running 26:43 intensity: (10:45 @1) + (11:43 @2) + (4:15 @3) 4.64 km (5:45 / km) +66m 5:22 / km
ahr:114 max:148 shoes: Blue Nimbus

Running 32:11 intensity: (5:45 @1) + (2:24 @2) + (2:59 @3) + (10:43 @4) + (10:20 @5) 7.95 km (4:03 / km) +23m 3:59 / km
ahr:153 max:182 shoes: Blue Tarta

3 km (3 mins 30 s), 2 x 2 x 1 km (60 s) (5 mins)
8.51, 2.50, 2.48, 2.51, 2.50

Felt like rubbish but the pace was ok and it's another session in the bag. Still bringing up lots of phlegm so hopefully I'll feel a bit better over the next couple of weeks.

Running 21:51 intensity: (1:06 @1) + (20:40 @2) + (5 @3) 4.27 km (5:07 / km) +15m 5:01 / km
ahr:124 max:135 shoes: Blue Nimbus

Monday Jun 10, 2019 #

4 PM

Running 38:10 intensity: (11:13 @1) + (26:54 @2) + (3 @3) 7.97 km (4:48 / km) +76m 4:34 / km
ahr:120 max:135 shoes: Green Peg 2

Easy after work. Focusing on getting in some decent sessions over the next few weeks and not worrying about volume.

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