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Training Log Archive: Kris

In the 7 days ending Aug 11:

activity # timemileskm+mload
  Running11 12:02:52 93.23(7:45) 150.04(4:49) 2236155.2
  Strength and Conditioning2 10:001.0
  Total12 12:12:52 93.23 150.04 2236156.2

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MoTuWeThFrSaSu

Sunday Aug 11 #

10 AM

Running 2:58:00 intensity: (1:40:00 @2) + (58:00 @3) + (20:00 @4) 31.62 km (5:38 / km) +1227m 4:43 / km
shoes: Black Roc

A nice loop up Mount Keen and along the ridge. The climb was all on nice paths but with quite a big headwind at times. The undulating run along the ridge was in the heather and mist and the descent was back on nice paths again. Rushed a bit on the descent to try to get back in time for the rugby but it was further than I'd anticipated..

Saturday Aug 10 #

8 AM

Running 31:08 intensity: (17:26 @1) + (12:08 @2) + (1:30 @3) + (4 @4) 5.22 km (5:58 / km) +21m 5:51 / km
ahr:111 max:155 shoes: White Hawk

Running 30:30 intensity: (8:56 @1) + (4:18 @2) + (3:21 @3) + (8:07 @4) + (5:48 @5) 6.11 km (5:00 / km) +172m 4:23 / km
ahr:142 max:180

Track surfing continues, in Stirling with Jamie Crowe.
2 x 200 m strides (200 m jog)
1600, 2 x 1000, 2 x 400 (3 min/200 m)
32, 33, 4.30, 2.45, 2.43, 60, 59
Probably the fastest 400's I've run..

Running 20:04 intensity: (7 @1) + (8:14 @2) + (11:43 @3) 4.14 km (4:51 / km) +20m 4:44 / km
ahr:135 max:144 shoes: White Hawk

6 PM

Running 34:08 intensity: (15:50 @1) + (17:24 @2) + (54 @3) 7.03 km (4:52 / km) +95m 4:33 / km
ahr:116 max:138 shoes: Grey Dyna

Strength and Conditioning 5:00 [1]

Friday Aug 9 #

12 PM

Running 41:28 intensity: (11:34 @1) + (29:54 @2) 8.57 km (4:50 / km) +117m 4:32 / km
ahr:117 max:132 shoes: Grey Cumulus

Soggy
5 PM

Running 41:07 intensity: (3:22 @1) + (31:10 @2) + (6:35 @3) 9.56 km (4:18 / km) +82m 4:07 / km
ahr:126 max:145 shoes: Grey Hawk

Less soggy

Thursday Aug 8 #

6 AM

Running 1:20:30 intensity: (40:30 @1) + (40:00 @2) 18.48 km (4:21 / km) +54m 4:18 / km
shoes: Grey Hawk

Back to fetch the car.

Wednesday Aug 7 #

6 AM

Running 28:45 intensity: (18:30 @1) + (10:15 @2) 5.81 km (4:57 / km) +66m 4:41 / km
ahr:110 max:124 shoes: Grey Dyna

Still knackered.
5 PM

Running 1:18:59 intensity: (1:10 @1) + (18:29 @2) + (56:44 @3) + (2:36 @4) 20.29 km (3:54 / km) +226m 3:41 / km
ahr:140 max:159 shoes: White Hawk

Another change in plan, replaced the session with a steadier run instead.

Tuesday Aug 6 #

12 PM

Running 39:08 intensity: (26:27 @1) + (12:41 @2) 8.02 km (4:53 / km) +66m 4:41 / km
ahr:111 max:131 shoes: Grey Cumulus

Feeling quite broken today, pushing track back to the weekend and will do a road session tomorrow instead.
4 PM

Running 1:09:48 intensity: (29:42 @1) + (40:01 @2) + (5 @3) 14.77 km (4:44 / km) +73m 4:37 / km
ahr:114 max:135 shoes: Grey Cumulus

Monday Aug 5 #

12 PM

Strength and Conditioning 5:00 [1]

5 PM

Running 49:17 intensity: (28:59 @1) + (20:18 @2) 10.44 km (4:43 / km) +18m 4:41 / km
ahr:113 max:122 shoes: White Hawk

Luckily there was very little water on this run so I got a good recovery from yesterday.

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