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Training Log Archive: Kris

In the 7 days ending Mar 1:

activity # timemileskm+mload
  Running11 11:52:28 91.0(7:50) 146.45(4:52) 1340151.3
  Strength and Conditioning1 30:003.4
  Total11 12:22:28 91.0 146.45 1340154.8

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MoTuWeThFrSaSu

Sunday Mar 1 #

12 PM

Running 1:13:07 [2] 15.51 km (4:43 / km) +148m 4:30 / km
ahr:155 max:168 shoes: White Hawk 2

Awful weather but good company.

Saturday Feb 29 #

11 AM

Running 2:11:27 intensity: (20:51 @1) + (1:18:20 @2) + (31:14 @3) + (1:02 @4) 21.3 km (6:10 / km) +544m 5:28 / km
ahr:126 max:157 shoes: Black Scott

Long run with the guys. Not feeling too fresh but enjoyed the snow.

Friday Feb 28 #

11 AM

Running 46:38 intensity: (5:47 @1) + (40:51 @2) 10.44 km (4:28 / km) +81m 4:18 / km
ahr:120 max:134 shoes: Black Hawk

Legs feeling pretty trashed today, especially hamstrings.
5 PM

Running 41:24 intensity: (2:54 @1) + (36:22 @2) + (2:08 @3) 8.67 km (4:46 / km) +126m 4:27 / km
ahr:124 max:139 shoes: White Hawk 2

A little jog once we'd got up to Newtonmore.

Thursday Feb 27 #

6 AM

Running 1:21:14 intensity: (9:55 @1) + (1:07:04 @2) + (4:15 @3) 18.39 km (4:25 / km) +64m 4:21 / km
ahr:124 max:140 shoes: Blue ride

Cold, but clear and calm. A nice morning for it.
6 PM

Running 17:33 intensity: (7:59 @1) + (9:34 @2) 2.52 km (6:57 / km)
ahr:111 max:131 shoes: Blue ride

Running 22:10 intensity: (10:00 @2) + (5:20 @3) + (6:50 @4) 5.33 km (4:09 / km) +3m 4:09 / km
ahr:125 max:167 shoes: Blue ride

Experimenting to see if I can handle two sessions in the week - one 5km/10km type session and a faster one.
Joined in with Bruce's group.
6 x 300 (3 mins), 6 min jog, 4 x 200 (200 walk)
46, 45, 45, 46, 46, 46, 29, 29, 30, 30.
Legs pretty cooked after 3 300's but didn't really get slower. I think I'm going to really feel this the next couple of days.

(Session took just over 40 minutes but I've deleted the time spent in i1 since I don't want to log this as 40 minutes of running)

Running 12:40 intensity: (9 @1) + (12:31 @2) 2.36 km (5:22 / km) +2m 5:21 / km
ahr:121 max:125 shoes: Blue ride

Wednesday Feb 26 #

6 AM

Running 5:40 intensity: (1:35 @1) + (4:05 @2) 1.12 km (5:04 / km)
ahr:118 max:134 shoes: Orange ride

Strength and Conditioning 30:00 intensity: (25:34 @1) + (4:26 @2)
ahr:101 max:126

Bar warm up
3 x {Back squat x 6 @ 55, Seated calf raise x 10 @ 40}
3 x {Reverse lunge L+R x 6 @ 27.5, Shoulder press x 6 @ 27.5}

Running 5:50 intensity: (16 @1) + (5:34 @2) 0.94 km (6:14 / km) +39m 5:10 / km
ahr:125 max:134 shoes: Orange ride

5 PM

Running 1:30:36 intensity: (8:43 @1) + (1:12:51 @2) + (9:02 @3) 19.86 km (4:34 / km) +89m 4:28 / km
ahr:123 max:147 shoes: White Hawk 2

White shoes were an error.

Tuesday Feb 25 #

12 PM

Running 38:34 intensity: (7:09 @1) + (30:15 @2) + (1:10 @3) 8.27 km (4:40 / km) +58m 4:30 / km
ahr:119 max:141 shoes: White Hawk 2

6 PM

Running 23:52 intensity: (11:46 @1) + (11:20 @2) + (46 @3) 4.77 km (5:00 / km) +37m 4:49 / km
ahr:113 max:142 shoes: Blue ride

Running 29:22 intensity: (4 @1) + (3:48 @2) + (4:05 @3) + (16:00 @4) + (5:25 @5) 7.8 km (3:46 / km)
ahr:160 max:180 shoes: Blue Fuzex

3 x 1200, 800, 400 (60 s)
3.27, 2.16, 64
3.27, 2.15, 64
3.26, 2.15, 61

Feeling pretty good tonight but happy to leave it like that and not go all out.

Running 20:34 intensity: (5:06 @1) + (14:39 @2) + (49 @3) 4.04 km (5:06 / km) +39m 4:52 / km
ahr:121 max:138 shoes: Blue ride

Monday Feb 24 #

4 PM

Running 1:11:47 intensity: (27:15 @1) + (44:32 @2) 15.12 km (4:45 / km) +111m 4:35 / km
ahr:116 max:130 shoes: Black Hawk

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