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Training Log Archive: Kris

In the 7 days ending Nov 29, 2020:

activity # timemileskm+mload
  Running8 8:39:08 71.6(7:15) 115.23(4:30) 534116.7
  Strength and Conditioning2 1:20:119.5
  Rehab1 25:002.6
  Total11 10:24:19 71.6 115.23 534128.8

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MoTuWeThFrSaSu

Sunday Nov 29, 2020 #

11 AM

Running 25:56 intensity: (12:24 @1) + (9:07 @2) + (4:25 @3) 4.2 km (6:10 / km) +12m 6:05 / km
ahr:115 max:148 shoes: Black/Blue Ride

Running 3:04 intensity: (31 @1) + (52 @2) + (1:41 @3) 0.67 km (4:35 / km)
ahr:131 max:145 shoes: Hakone

Running race 14:10 intensity: (29 @1) + (38 @2) + (43 @3) + (7:47 @4) + (4:33 @5) 5.0 km (2:50 / km) +35m 2:44 / km
ahr:167 max:178 shoes: Hakone

Scottish Athletics 5 km
Just happy to race! 5 laps of a cycle track - a bit undulating but otherwise a good venue. Everyone went out hard. I did a bit of work at the front for the first couple of laps but fell back a bit in the third and spent the 4th and 5th laps just hanging onto Jamie and Jonny Glen. I'd lose a couple of metres and then gain it back - not really in the fight but not completely out of it either. Jonny won in about 14:05, Jamie a couple of seconds back and then me.
I'm pretty satisfied with that for now - it felt like a shock to the system and I couldn't quite hurt myself like you need to in a 5km but I stuck in ok.
2:46, 2:50, 2:52, 2:52, 2:50

Running 1:03:01 intensity: (2:48 @1) + (42:41 @2) + (17:32 @3) 14.6 km (4:19 / km) +59m 4:14 / km
ahr:130 max:150 shoes: Black/Blue Ride

6 PM

Rehab 25:00 intensity: (23:46 @1) + (1:14 @2)
ahr:79 max:125

Saturday Nov 28, 2020 #

11 AM

Running 1:13:00 [2] 16.5 km (4:25 / km)
shoes: Black/Blue Ride

Tentsmuir with some beautiful sun rays breaking through the trees.

Friday Nov 27, 2020 #

11 AM

Running 44:08 intensity: (3:16 @1) + (33:53 @2) + (6:59 @3) 10.65 km (4:09 / km) +79m 4:00 / km
ahr:126 max:141 shoes: Blue Float

5 PM

Running 47:55 intensity: (22:11 @1) + (19:34 @2) + (5:05 @3) + (1:05 @4) 8.78 km (5:27 / km) +74m 5:14 / km
ahr:117 max:158 shoes: Black Fast

With 10 x 100 m strides

Thursday Nov 26, 2020 #

8 AM

Running 40:00 intensity: (5:57 @1) + (20:18 @2) + (13:45 @3) 9.8 km (4:05 / km)
ahr:128 max:141 shoes: Blue Float

Calf feeling a lot better today.
5 PM

Strength and Conditioning 25:11 intensity: (21:26 @1) + (3:32 @2) + (13 @3)
ahr:102 max:139

Wednesday Nov 25, 2020 #

5 PM

Running 1:17:23 intensity: (24:17 @1) + (53:01 @2) + (5 @3) 17.71 km (4:22 / km) +124m 4:13 / km
ahr:117 max:135 shoes: Black/Blue Ride

Right calf a bit sore today.

Tuesday Nov 24, 2020 #

6 PM

Running 40:56 intensity: (11:00 @2) + (9:19 @3) + (18:29 @4) + (2:08 @5) 8.0 km (5:07 / km) +69m 4:54 / km
ahr:134 max:179 shoes: Blue Tarta

16 x 400 (60s).
64, 65, 64, 64, 64, 64, 65, 64,
66, 65, 64, 64, 63, 62, 63, 60.
Change to the plan to join Jamie with something shorter ahead of the weekend. Felt pretty decent until the calves started to complain. Hopefully they will stop complaining if I keep doing sessions in flats.

Running 37:04 [2] 7.55 km (4:55 / km)
shoes: Grey Hawk 2

Monday Nov 23, 2020 #

12 PM

Strength and Conditioning 55:00 intensity: (44:40 @1) + (9:46 @2) + (34 @3)
ahr:93 max:138

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)

4 x (4 x Front squat @ 40 kg, 20 x SL hops)
3 x (10 x SLDL @ 15 kg, 10 x DB OH Press @ 15 kg)
3 x (20 x Seated calf raise @ 35 kg, 10 x crunch with 5 kg plate, 10 x Russian twist 5 kg)
5 PM

Running 52:31 intensity: (21:49 @1) + (30:42 @2) 11.77 km (4:28 / km) +83m 4:19 / km
ahr:115 max:127 shoes: Black/Blue Ride

Easier week planned. 5km race on Sunday.

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