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Training Log Archive: Kris

In the 7 days ending Aug 23:

activity # timemileskm+mload
  Running9 9:05:03 81.67(6:40) 131.43(4:09) 587146.3
  Strength and Conditioning2 1:36:4512.4
  Rehab3 40:00
  Total14 11:21:48 81.67 131.43 587158.7
  [1-5]11 10:41:48

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MoTuWeThFrSaSu

Sunday Aug 23 #

7 AM

Running 1:40:09 intensity: (3:17 @1) + (25:57 @2) + (1:10:55 @3) 25.61 km (3:55 / km) +69m 3:51 / km
ahr:136 max:149 shoes: Blue floatride

Pre breakfast but legs feeling good after the test yesterday. Had a shock when a sea eagle flew about 10 ft in front of me, through the trees. Incredibly impressive bird, I've not seen anything like it up close - at least not in the wild. It was holding something quite dead looking in its claws and when I saw a rabbit hopping along the path a few hundred metres later I thought - maybe best to find somewhere to lay low buddy..

https://forestryandland.gov.scot/blog/white-tailed...

Saturday Aug 22 #

9 PM

Rehab 15:00 [0]
(rest day)

Full day off = lots of DIY

Friday Aug 21 #

7 AM

Running 33:42 intensity: (9:07 @1) + (21:29 @2) + (3:06 @3) 7.05 km (4:47 / km) +60m 4:35 / km
ahr:119 max:154 shoes: Black/Blue Ride

Inc. 4 strides
5 PM

Running 1:10:32 intensity: (5:05 @1) + (11:11 @2) + (9:46 @3) + (44:30 @4) 19.68 km (3:35 / km) +45m 3:33 / km
ahr:152 max:174 shoes: Black Run Fast

45 minute tempo in 3 progressive blocks (5 mins, 5 mins, 5 mins).
Into the wind in the way out and then with the wind in the way back.
3:20, 3:14, 3:09, 3:18, 3:13, 3:08, 3:18, 3:12, 3:04 min/km for the 5 min blocks. 3:13 average.

Thursday Aug 20 #

12 PM

Strength and Conditioning 51:45 intensity: (48:44 @1) + (3:01 @2)
ahr:96 max:121

5 PM

Running 1:10:43 intensity: (9:12 @1) + (55:25 @2) + (6:06 @3) 15.57 km (4:33 / km) +151m 4:20 / km
ahr:124 max:141 shoes: Green More

Not as spritely as yesterday so I just kept it easy.
9 PM

Rehab 10:00 [0]

Wednesday Aug 19 #

7 AM

Running 49:41 intensity: (2:54 @1) + (40:05 @2) + (6:22 @3) + (20 @4) 11.14 km (4:28 / km) +83m 4:18 / km
ahr:125 max:157 shoes: Black/Blue Ride

5 PM

Running 1:10:00 intensity: (48 @1) + (1:03:39 @2) + (5:33 @3) 16.69 km (4:12 / km) +41m 4:09 / km
ahr:129 max:139 shoes: Grey Ride

Tentsmuir - feeling good
9 PM

Rehab 15:00 [0]

Tuesday Aug 18 #

7 AM

Running 33:31 intensity: (10:11 @1) + (19:52 @2) + (2:57 @3) + (31 @4) 6.92 km (4:51 / km) +59m 4:39 / km
ahr:119 max:162 shoes: Blue floatride

With 4 strides - Achilles feeling good
5 PM

Running 1:06:40 intensity: (10:19 @1) + (11:13 @2) + (18:40 @3) + (21:29 @4) + (4:59 @5) 17.16 km (3:53 / km)
ahr:144 max:180 shoes: Black Run Fast

5, 4, 3, 2, 1, 3, 2, 1 (equal recovery)
Stomach not great (the second half was a grind) but I got it done.
3:11, 3:03, 2:56, 2:56, 2:46, 2:56, 2:51, 2:42

Monday Aug 17 #

1 PM

Strength and Conditioning 45:00 intensity: (23:50 @1) + (18:13 @2) + (2:57 @3)
ahr:114 max:147

5 PM

Running 50:05 intensity: (6:48 @1) + (43:17 @2) 11.62 km (4:19 / km) +81m 4:10 / km
ahr:121 max:134 shoes: Green More

Easier week coming.

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