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Training Log Archive: Kris

In the 7 days ending Nov 3, 2019:

activity # timemileskm+mload
  Running11 12:25:02 101.58(7:20) 163.48(4:33) 1207158.2
  Strength and Conditioning2 10:001.0
  Total13 12:35:02 101.58 163.48 1207159.2

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MoTuWeThFrSaSu

Sunday Nov 3, 2019 #

8 AM

Running 2:15:18 intensity: (36:04 @1) + (1:19:42 @2) + (19:32 @3) 30.3 km (4:28 / km) +364m 4:13 / km
ahr:122 max:150 shoes: Black Dyna

Hawks long run - a bit stop start

Saturday Nov 2, 2019 #

11 AM

Running 26:07 intensity: (6:47 @1) + (18:13 @2) + (1:07 @3) 6.05 km (4:19 / km) +56m 4:08 / km
ahr:119 max:136 shoes: Orange Ride

Running 16:27 intensity: (13 @1) + (56 @2) + (37 @3) + (10:08 @4) + (4:33 @5) 5.14 km (3:12 / km) +22m 3:08 / km
ahr:166 max:180

Deeks quarters (8 x 400 hard/200 float) in Dawson park. Just to get used to running in XC spikes before next weekend. Felt ok - about 14:50 for the 4.8km.

Running 57:00 intensity: (11 @1) + (10:59 @2) + (45:50 @3) 14.08 km (4:03 / km) +88m 3:56 / km
ahr:139 max:151 shoes: Orange Ride

1 PM

Strength and Conditioning 5:00 [1]

Friday Nov 1, 2019 #

7 AM

Running 39:38 intensity: (7:52 @1) + (31:11 @2) + (35 @3) 8.84 km (4:29 / km) +87m 4:16 / km
ahr:120 max:138 shoes: Orange Ride

5 PM

Running 48:11 intensity: (6:47 @1) + (41:23 @2) + (1 @3) 10.2 km (4:43 / km) +82m 4:33 / km
ahr:120 max:135 shoes: Black Dyna

Thursday Oct 31, 2019 #

6 AM

Running 1:29:26 intensity: (10:20 @1) + (1:16:18 @2) + (2:48 @3) 19.8 km (4:31 / km) +100m 4:24 / km
ahr:123 max:138 shoes: Grey Cumulus

Light in the mornings again (not for long).
5 PM

Running 35:41 intensity: (17:31 @1) + (16:27 @2) + (1:43 @3) 7.13 km (5:00 / km) +39m 4:52 / km
ahr:115 max:154 shoes: Grey Cumulus

Wednesday Oct 30, 2019 #

5 PM

Running 1:32:00 [2] 19.8 km (4:39 / km) +83m 4:33 / km
ahr:150 max:176 shoes: Grey Hawk

I forgot to charge my torch which made for a slightly awkward run. Luckily it lasted long enough to get past the single track in Tentsmuir.

Tuesday Oct 29, 2019 #

12 PM

Running 32:12 intensity: (6:27 @1) + (22:05 @2) + (3:40 @3) 6.8 km (4:44 / km) +48m 4:35 / km
ahr:122 max:139 shoes: Grey Cumulus

Still quite tired, but moving ok.
5 PM

Running 30:29 intensity: (13:07 @1) + (17:22 @2) 5.45 km (5:36 / km) +38m 5:25 / km
ahr:111 max:130

Running 34:56 intensity: (3:38 @1) + (6:31 @2) + (6:27 @3) + (18:20 @4) 7.13 km (4:54 / km) +4m 4:53 / km
ahr:147 max:173

First night at new track but taking it quite easy after Sunday.

1600 (2 mins), 12 x 400 (70 s)
5:06,
70, 69, 69, 69, 69, 71,
70, 69, 69, 69, 69, 74 (stopped by a junior stepping into lane one)

Running 18:18 intensity: (3:24 @1) + (12:47 @2) + (2:07 @3) 3.92 km (4:40 / km) +41m 4:26 / km
ahr:122 max:139

Monday Oct 28, 2019 #

7 AM

Running 40:15 intensity: (10:39 @1) + (29:36 @2) 8.83 km (4:34 / km) +102m 4:19 / km
ahr:117 max:134 shoes: Grey Cumulus

Legs don't feel too smashed, just tired.
12 PM

Strength and Conditioning 5:00 [1]

5 PM

Running 49:04 intensity: (19:31 @1) + (29:33 @2) 10.02 km (4:54 / km) +54m 4:46 / km
ahr:115 max:127 shoes: Grey Hawk

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