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Training Log Archive: Kris

In the 7 days ending Feb 2:

activity # timemileskm+mload
  Running12 10:17:37 86.59(7:08) 139.35(4:26) 876146.0
  Strength and Conditioning2 1:00:007.0
  Total12 11:17:37 86.59 139.35 876153.0

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MoTuWeThFrSaSu

Sunday Feb 2 #

8 AM

Running 43:53 [2] 10.09 km (4:21 / km) +36m 4:16 / km
ahr:147 max:164 shoes: White Hawk 2

Down to Broughty Ferry to pick up the car - all I had time for today!

Saturday Feb 1 #

8 AM

Running 49:35 intensity: (3:15 @1) + (21:18 @2) + (25:02 @3) 10.45 km (4:45 / km) +126m 4:29 / km
ahr:131 max:142 shoes: Orange ride

Running 15:32 intensity: (8 @1) + (7 @2) + (21 @3) + (10:01 @4) + (4:55 @5) 4.92 km (3:09 / km) +91m 2:53 / km
ahr:169 max:184 shoes: Blue Jawz

I do, think that this was good way to start the day.

Running 15:57 intensity: (5:51 @1) + (7:29 @2) + (2:37 @3) 3.11 km (5:08 / km) +56m 4:42 / km
ahr:121 max:141 shoes: Orange ride

Friday Jan 31 #

12 PM

Running 40:07 intensity: (7:44 @1) + (27:59 @2) + (3:21 @3) + (1:03 @4) 8.69 km (4:37 / km) +59m 4:28 / km
ahr:122 max:165 shoes: Black Dyna

4 PM

Running 1:00:28 intensity: (3:34 @1) + (56:54 @2) 12.96 km (4:40 / km) +17m 4:38 / km
ahr:119 max:129 shoes: Black Dyna

Thursday Jan 30 #

7 AM

Running 5:13 intensity: (1:23 @1) + (3:50 @2) 1.06 km (4:55 / km)
ahr:119 max:134 shoes: Black Hawk

Strength and Conditioning 30:00 intensity: (22:04 @1) + (7:56 @2)
ahr:107 max:132

Running 5:44 intensity: (1:03 @1) + (4:17 @2) + (24 @3) 1.06 km (5:25 / km) +45m 4:28 / km
ahr:123 max:136 shoes: Black Hawk

12 PM

Running 36:01 intensity: (6:51 @1) + (29:10 @2) 8.22 km (4:23 / km) +57m 4:14 / km
ahr:119 max:134 shoes: Black Hawk

5 PM

Running 59:14 intensity: (1:39 @1) + (23:38 @2) + (33:57 @3) 14.78 km (4:00 / km) +41m 3:57 / km
ahr:134 max:148 shoes: Black Hawk

Feeling good and miles ticked by easy.

Wednesday Jan 29 #

6 AM

Running 40:07 intensity: (10:20 @1) + (28:41 @2) + (1:06 @3) 8.9 km (4:30 / km) +85m 4:18 / km
ahr:119 max:140 shoes: Grey Hawk

Tired this morning but legs got moving ok.
6 PM

Running 1:11:46 intensity: (21:41 @1) + (48:58 @2) + (1:07 @3) 16.61 km (4:19 / km) +81m 4:13 / km
ahr:119 max:139 shoes: Black Dyna

Tuesday Jan 28 #

5 PM

Running 29:52 intensity: (12:44 @1) + (15:09 @2) + (1:59 @3) 5.55 km (5:23 / km) +37m 5:12 / km
ahr:116 max:145 shoes: White Hawk 2

Running 40:53 intensity: (3:38 @1) + (3:43 @2) + (4:27 @3) + (19:08 @4) + (9:57 @5) 11.27 km (3:38 / km)
ahr:158 max:182 shoes: White Hawk 2

2 mile tempo (~10 minutes of faffing) followed by 6 x 1km (200 jog)

9.48, 2.51, 2.53, 2.52, 2.52, 2.52, 2.51

Alternating leading the reps with Jamie and getting dropped by a couple of seconds on each of the ones he led. He has a big performance coming.

Running 35:50 intensity: (5:12 @1) + (30:38 @2) 6.81 km (5:16 / km) +32m 5:09 / km
ahr:119 max:132 shoes: White Hawk 2

Monday Jan 27 #

6 AM

Strength and Conditioning 30:00 intensity: (27:33 @1) + (2:27 @2)
ahr:87 max:133

Bar warm up
4 x Back squat @ 55 x 6 / SL Calf Raise x 10 @ 25
2 x Hang clean @ 25 x 6 / Shoulder press x 6 @ 25
2 x Split squat @ 25 x 6 (L+R)

Running 12:59 intensity: (9:02 @1) + (3:57 @2) 2.37 km (5:29 / km) +44m 5:01 / km
ahr:116 max:128 shoes: Orange ride

12 PM

Running 54:26 intensity: (6:11 @1) + (38:57 @2) + (8:47 @3) + (31 @4) 12.5 km (4:21 / km) +71m 4:14 / km
ahr:126 max:158 shoes: Black Dyna

Easy lunch with 4 x 15 s strides to finish.

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