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Training Log Archive: Kris

In the 7 days ending Feb 23:

activity # timemileskm+mload
  Running7 6:59:30 58.24(7:12) 93.72(4:29) 75892.9
  Strength and Conditioning1 28:233.1
  Total7 7:27:53 58.24 93.72 75896.0

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MoTuWeThFrSaSu

Sunday Feb 23 #

8 AM

Running 2:15:18 intensity: (15:10 @1) + (1:43:53 @2) + (16:15 @3) 29.85 km (4:32 / km) +314m 4:18 / km
ahr:125 max:144 shoes: White Hawk 2

Hawks long run - nice and easy and feeling recovered from last weekend.

Saturday Feb 22 #

10 AM

Running 1:29:55 intensity: (4:15 @1) + (27:23 @2) + (49:09 @3) + (9:08 @4) 22.03 km (4:05 / km) +156m 3:57 / km
ahr:137 max:172 shoes: Blue ride

Lap of the ring with 10 x 30 s (30 s) near the end.

Friday Feb 21 #

6 AM

Running 4:45 intensity: (42 @1) + (3:02 @2) + (1:01 @3) 1.08 km (4:25 / km)
ahr:126 max:140 shoes: Blue ride

Back in the game.

Strength and Conditioning 28:23 intensity: (25:18 @1) + (3:05 @2)
ahr:104 max:126

Bar warm up
3 x {6 x Back squat @ 50, 10 x Calf raise L+R}
3 x {6 x Reverselunge @ 25 L+R, 6 x Shoulder press @25}

Running 20:01 intensity: (17:09 @2) + (2:52 @3) 4.8 km (4:10 / km)
ahr:129 max:150 shoes: Blue ride

Treadmill

Running 12:19 [2] 2.65 km (4:39 / km) +58m 4:11 / km
ahr:133 max:152 shoes: Blue ride

12 PM

Running 37:54 intensity: (3:14 @1) + (19:29 @2) + (12:18 @3) + (2:53 @4) 8.49 km (4:28 / km) +57m 4:19 / km
ahr:133 max:170 shoes: Black Hawk

Quite windy - saw a seagull walking down the path get blown off it's feet.
5 PM

Running 39:31 intensity: (3:12 @1) + (36:17 @2) + (2 @3) 8.19 km (4:50 / km) +58m 4:40 / km
ahr:121 max:135 shoes: Black Hawk

Wednesday Feb 19 #

12 PM

Running 40:01 intensity: (15:06 @1) + (23:37 @2) + (1:10 @3) + (8 @4) 8.48 km (4:43 / km) +58m 4:34 / km
ahr:116 max:155 shoes: Black Hawk

Always planned to train by how I felt this week - looks like that isn't very much! Nice to have a little break and refresh before spring season.

Monday Feb 17 #

5 PM

Running 39:46 [2] 8.16 km (4:53 / km) +57m 4:43 / km
ahr:137 max:156 shoes: Orange ride

Wow - I haven't been this tired in a long time. Big time shuffle.

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