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Training Log Archive: Kris

In the 7 days ending Jan 26:

activity # timemileskm+mload
  Running11 11:32:35 96.97(7:09) 156.05(4:26) 837149.7
  Strength and Conditioning1 30:003.1
  Total11 12:02:35 96.97 156.05 837152.9

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MoTuWeThFrSaSu

Sunday Jan 26 #

8 AM

Running 2:09:44 intensity: (32:44 @1) + (1:22:09 @2) + (14:51 @3) 29.17 km (4:27 / km) +247m 4:16 / km
ahr:122 max:151 shoes: White Hawk 2

Hawks long run to round out a solid week.

Saturday Jan 25 #

10 AM

Running 27:14 intensity: (10:20 @1) + (13:45 @2) + (3:09 @3) 5.42 km (5:02 / km) +37m 4:52 / km
ahr:118 max:151 shoes: Orange ride

Running 27:34 intensity: (1:09 @1) + (1:49 @2) + (3:33 @3) + (15:50 @4) + (5:13 @5) 7.57 km (3:39 / km) +2m 3:38 / km
ahr:162 max:178 shoes: Blue 4's

Saturday track
3200 (90s), 2 x 1000 (200 jog), 4 x 400 (60s)
9.22, 2.50, 2.54, 65, 65, 64, 63

Planned a longer session but cooked myself in the wind at the start of the first rep and struggled a bit from then on. Shortened the session from the plan since I didn't want to dig myself into too much fatigue.

Running 28:36 intensity: (7:16 @1) + (21:04 @2) + (16 @3) 5.82 km (4:55 / km) +38m 4:45 / km
ahr:120 max:137 shoes: Orange ride

5 PM

Running 45:25 intensity: (27:36 @1) + (17:49 @2) 9.51 km (4:46 / km) +91m 4:33 / km
ahr:112 max:128 shoes: White Hawk 2

Friday Jan 24 #

5 PM

Running 51:37 intensity: (36:05 @1) + (13:08 @2) + (2:13 @3) + (11 @4) 10.8 km (4:47 / km) +13m 4:45 / km
ahr:113 max:156 shoes: Black Dyna

Rolling mileage high so I dropped a run today to bring it down a touch. Finished with 6 x 10 s sprints.

Thursday Jan 23 #

7 AM

Running 1:25:41 intensity: (8:17 @1) + (1:12:14 @2) + (5:10 @3) 19.9 km (4:18 / km) +52m 4:15 / km
ahr:126 max:140 shoes: Black Hawk

A weird one. Normally I feel pretty tight and running is a bit awkward on this run (Tuesday DOMS hitting me hard) but this run was a real mix. Some stiff km's and some where I felt really free and easy - but mixed up, not freeing up during the run.
5 PM

Running 25:34 intensity: (16:40 @1) + (6:45 @2) + (2:09 @3) 5.2 km (4:55 / km) +20m 4:49 / km
ahr:115 max:150 shoes: Black Hawk

Short jog (feeling pretty stiff in the hips) and 4 x 15 s strides (feeling ok).

Wednesday Jan 22 #

6 AM

Running 5:28 [1] 1.08 km (5:04 / km)
ahr:93 max:107 shoes: Orange ride

Strength and Conditioning 30:00 intensity: (28:47 @1) + (1:13 @2)
ahr:85 max:121

Bar warm up
4 x Back squat x 6 @ 50 / Double calf raise x 10 @ 50
3 x Step up x 6 (L+R) @ 25 / Shoulder press x 6 @ 25
Band stuff to finish

Running 6:07 intensity: (3:28 @1) + (2:39 @2) 1.01 km (6:04 / km) +45m 4:58 / km
ahr:112 max:128 shoes: Orange ride

5 PM

Running 1:25:58 intensity: (1:33 @1) + (1:15:01 @2) + (9:24 @3) 19.91 km (4:19 / km) +88m 4:14 / km
ahr:128 max:141 shoes: Orange ride

Standard midweek commute run. Feeling pretty good today.

Tuesday Jan 21 #

12 PM

Running 29:47 intensity: (15:34 @1) + (14:13 @2) 6.78 km (4:24 / km) +44m 4:15 / km
ahr:114 max:129 shoes: Black Dyna

5 PM

Running 27:45 intensity: (15:10 @1) + (12:21 @2) + (14 @3) 5.51 km (5:02 / km) +52m 4:49 / km
ahr:111 max:141 shoes: White Hawk 2

Running 39:41 intensity: (1:31 @1) + (2:46 @2) + (3:48 @3) + (25:10 @4) + (6:26 @5) 11.37 km (3:29 / km)
ahr:162 max:180 shoes: White Hawk 2

5 x 2 km (60 s), (30 s extra) 2 x 400 (60 s)
6.01, 5.58, 5.58, 5.57, 5.55, 64, 62

Quite warm tonight but reasonably comfortable. It was meant to be a 1 km to finish (Jamie ran a 2.37) but stomach started to turn on the last 2 km and so I swapped in 2 x 400.

Running 32:23 intensity: (1:18 @1) + (31:05 @2) 6.78 km (4:46 / km) +40m 4:38 / km
ahr:122 max:132 shoes: White Hawk 2

Monday Jan 20 #

12 PM

Running 44:01 intensity: (7:50 @1) + (34:42 @2) + (1:29 @3) 10.23 km (4:18 / km) +71m 4:10 / km
ahr:120 max:138 shoes: Black Dyna

Monday lunch run - some quad DOMS hanging around from Saturday.

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