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Training Log Archive: Kris

In the 7 days ending Nov 15:

activity # timemileskm+mload
  Running9 8:56:02 79.57(6:44) 128.06(4:11) 605140.7
  Strength and Conditioning2 1:43:1511.2
  Rehab2 48:415.6
  Total13 11:27:58 79.57 128.06 605157.4

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MoTuWeThFrSaSu

Sunday Nov 15 #

9 AM

Running 1:58:03 intensity: (1:04 @1) + (16:18 @2) + (1:31:40 @3) + (9:01 @4) 30.99 km (3:49 / km) +83m 3:46 / km
ahr:145 max:166 shoes: Grey Hawk 2

3 PM

Rehab 25:00 intensity: (22:48 @1) + (2:12 @2)
ahr:92 max:121

Friday Nov 13 #

8 AM

Running 32:51 intensity: (12:55 @1) + (18:33 @2) + (1:23 @3) 7.14 km (4:36 / km) +93m 4:19 / km
ahr:118 max:142 shoes: Grey Ride

5 PM

Running 1:19:39 intensity: (10:00 @1) + (19:47 @2) + (5:50 @3) + (43:43 @4) + (19 @5) 20.91 km (3:49 / km) +85m 3:44 / km
ahr:146 max:175 shoes: Black Run Fast

10 km tempo (3 mins), 3 x 1 mile (90 s)
31.45, 4.48, 4.44, 4.43
The 10 km was my contribution to James Cruickshank's ASICS Ekiden team - I didn't fancy a flat out virtual race, this was hard enough.

Thursday Nov 12 #

12 PM

Strength and Conditioning 50:15 intensity: (49:08 @1) + (1:07 @2)
ahr:87 max:123

Warm up: Inch worm to press up x 5, leg circles forward/back x 5, Squat with plate x 10, Lunge with twist x 2, Band star x 10, Band forward raise x 10, Band OH press x 10 DL Calf raise x 15)

3 x (6 x Deadlift @ 55 kg, 40 x DL hops)
3 x (10 x Reverse lunge @ 15 kg, 10 x BOR @ 15 kg)
3 x (20 x Seated calf raise @ 30 kg, 10 x crunch, 10 x twist crunch)
5 PM

Running 52:36 intensity: (19:34 @1) + (29:54 @2) + (3:08 @3) 11.82 km (4:27 / km) +81m 4:18 / km
ahr:118 max:143 shoes: Green More

Wednesday Nov 11 #

11 AM

Running 50:00 intensity: (20:49 @1) + (29:11 @2) 11.65 km (4:18 / km)
ahr:115 max:127 shoes: Black/Blue Ride

Treadmill
5 PM

Rehab 23:41 intensity: (18:59 @1) + (4:35 @2) + (7 @3)
ahr:98 max:137

Tuesday Nov 10 #

12 PM

Running 31:35 intensity: (17:06 @1) + (14:29 @2) 7.16 km (4:25 / km) +70m 4:12 / km
ahr:111 max:128 shoes: Blue floatride

5 PM

Running 1:24:10 intensity: (21:33 @1) + (19:19 @2) + (7:03 @3) + (33:44 @4) + (2:31 @5) 20.97 km (4:01 / km) +70m 3:57 / km
ahr:137 max:178 shoes: Black Run Fast

5 min, 4, 3, 2, 1, 3, 2, 1 (equal float recovery).
42 mins at 3:08 average. Feeling good - although the last few reps were tough.

Monday Nov 9 #

8 AM

Running 50:16 intensity: (19:18 @1) + (30:48 @2) + (10 @3) 11.66 km (4:19 / km) +81m 4:10 / km
ahr:117 max:135 shoes: Blue floatride

Calves pretty tight this morning.
12 PM

Strength and Conditioning 53:00 intensity: (45:29 @1) + (7:31 @2)
ahr:90 max:128

Warm up: Inch worm to press up x 5, leg circles forward/back x 5, Squat with plate x 10, Lunge with twist x 2, Band star x 10, Band forward raise x 10, Band OH press x 10 DL Calf raise x 15)

3 x (8 x Front squat @ 35 kg, 40 x DL hops)
3 x (10 x SLDL @ 15 kg, 10 x DB OH Press @ 15 kg)
3 x (20 x Seated calf raise @ 30 kg, 10 x crunch, 10 x twist crunch)
5 PM

Running 36:52 intensity: (23:24 @1) + (11:03 @2) + (2:22 @3) + (3 @4) 5.76 km (6:24 / km) +41m 6:11 / km
ahr:108 max:155 shoes: Black Run Fast

8 X 100 m strides. Easier week coming.

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