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Training Log Archive: Kris

In the 7 days ending Feb 9:

activity # timemileskm+mload
  Running10 10:49:24 93.46(6:57) 150.42(4:19) 1061145.2
  Strength and Conditioning1 30:003.2
  Total10 11:19:24 93.46 150.42 1061148.4

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MoTuWeThFrSaSu

Sunday Feb 9 #

2 PM

Running 1:33:50 intensity: (3:15 @1) + (1:14:45 @2) + (15:50 @3) 22.25 km (4:13 / km) +142m 4:05 / km
ahr:129 max:147 shoes: Blue ride

Tired but got a decent run in.

Saturday Feb 8 #

11 AM

Running 1:35:36 intensity: (3:07 @1) + (18:54 @2) + (1:13:35 @3) 24.31 km (3:56 / km) +80m 3:52 / km
ahr:138 max:153 shoes: Blue ride

Swansea bay with Anwen on the bike (at times).

Friday Feb 7 #

12 PM

Running 39:08 intensity: (11:47 @1) + (27:21 @2) 8.3 km (4:43 / km) +57m 4:33 / km
ahr:117 max:134 shoes: White Hawk 2

Feeling pretty run down this week. The stress of married life getting to me.
4 PM

Running 21:56 intensity: (10:46 @1) + (10:49 @2) + (21 @3) 4.25 km (5:10 / km) +12m 5:05 / km
ahr:114 max:144 shoes: White Hawk 2

Running 25:44 intensity: (55 @1) + (3:57 @2) + (4:21 @3) + (14:27 @4) + (2:04 @5) 5.82 km (4:25 / km)
ahr:156 max:177 shoes: White Hawk 2

9 x 600 (1 min)
Alternating tailwind and headwind.
1.39, 1.51, 1.40, 1.51, 1.37, 1.58, 1.38, 1.54, 1.37

Running 18:22 intensity: (3:54 @1) + (14:28 @2) 3.51 km (5:14 / km) +22m 5:05 / km
ahr:120 max:132 shoes: White Hawk 2

Thursday Feb 6 #

6 AM

Running 5:23 [1] 1.1 km (4:53 / km)
ahr:92 max:104 shoes: Orange ride

Strength and Conditioning 30:00 intensity: (28:22 @1) + (1:38 @2)
ahr:83 max:134

Bar warm up.
Back squat x 6 @ 50,60,60,60
Reverse lunge x 6 L+R @ 25, 25 + Shoulder press x 6 @ 25, 25

Running 5:59 intensity: (3:07 @1) + (2:52 @2) 1.04 km (5:46 / km) +45m 4:45 / km
ahr:115 max:134 shoes: Orange ride

5 PM

Running 55:01 intensity: (39:25 @1) + (8:43 @2) + (6:53 @3) 11.63 km (4:44 / km) +25m 4:41 / km
ahr:115 max:153 shoes: Black Dyna

Wednesday Feb 5 #

10 AM

Running 1:41:44 intensity: (19:14 @1) + (1:10:32 @2) + (7:18 @3) + (4:40 @4) 22.94 km (4:26 / km) +400m 4:05 / km
ahr:124 max:164 shoes: Black Scott

Nice run sticking to the big tracks through the forest. Went a bit further down the road than I thought which made for a slog back up the road to finish.
5 PM

Running 31:53 intensity: (9:29 @1) + (15:21 @2) + (5:01 @3) + (2:02 @4) 7.19 km (4:26 / km) +72m 4:13 / km
ahr:124 max:162 shoes: Orange ride

Easy run after getting home with some strides. Afternoon tea gave me insta-stitch but this wore off quite quickly.

Tuesday Feb 4 #

11 AM

Running 1:04:52 intensity: (6:17 @1) + (43:39 @2) + (7:05 @3) + (7:51 @4) 16.03 km (4:03 / km) +105m 3:55 / km
ahr:129 max:163 shoes: Blue 4's

Planned to do a session but started off with some tempo and felt pretty flat and useless - decided not to risk it. The bounce is completely gone from these shoes now, I estimate that they lasted ~55-60 km before degrading..

Monday Feb 3 #

10 AM

Running 1:29:56 intensity: (3:18 @1) + (1:06:09 @2) + (20:29 @3) 22.04 km (4:05 / km) +103m 3:59 / km
ahr:130 max:153 shoes: Black Hawk

Nice and easy along the side of Loch Rannoch

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