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Training Log Archive: Kris

In the 7 days ending Dec 27, 2020:

activity # timemileskm+mload
  Running11 12:20:24 106.15(6:59) 170.83(4:20) 1392172.6
  Strength and Conditioning1 54:005.4
  Rehab2 40:004.0
  Total14 13:54:24 106.15 170.83 1392182.0

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MoTuWeThFrSaSu

Sunday Dec 27, 2020 #

9 AM

Running 1:56:36 intensity: (4:41 @1) + (52:26 @2) + (58:18 @3) + (1:11 @4) 29.11 km (4:00 / km) +361m 3:46 / km
ahr:134 max:157 shoes: Grey Hawk 2

Long run with James. Very cold out.
8 PM

Rehab 23:00 intensity: (22:52 @1) + (8 @2)
ahr:86 max:117

Saturday Dec 26, 2020 #

11 AM

Running 50:44 intensity: (10:00 @1) + (39:18 @2) + (1:26 @3) 11.68 km (4:21 / km) +81m 4:12 / km
ahr:121 max:139 shoes: Green More

5 PM

Running 43:21 intensity: (3:25 @1) + (13:47 @2) + (26:09 @3) 9.93 km (4:22 / km) +101m 4:09 / km
ahr:133 max:149 shoes: Blue Symm

Friday Dec 25, 2020 #

10 AM

Running 1:14:15 [1] 12.89 km (5:46 / km) +278m 5:12 / km
ahr:123 max:158 shoes: Black Scott

Easy with Anwen in the Sidlaws - lots of new paths. Merry Christmas.
7 PM

Running 26:05 intensity: (21:10 @1) + (4:55 @2) 5.4 km (4:50 / km) +59m 4:35 / km
ahr:108 max:127 shoes: Black Duo

Thursday Dec 24, 2020 #

10 AM

Running 1:27:22 intensity: (10:53 @1) + (22:11 @2) + (3:20 @3) + (48:24 @4) + (2:34 @5) 23.93 km (3:39 / km) +2m 3:39 / km
ahr:149 max:180 shoes: White Run Fast

10 mile tempo alternating 5:20 and 4:55 pace.
5:14, 4:53, 5:19, 4:52, 5:27, 5:05, 5:29, 4:57, 5:21, 4:47 - 51:14
Nice loop around Barry Budden, pretty good for sessions. Getting windier as the session went on and with a couple of icy patches and closed gates to negotiate.

Running 16:53 intensity: (1:05 @1) + (15:48 @2) 3.46 km (4:52 / km)
ahr:122 max:132 shoes: White Run Fast

Wednesday Dec 23, 2020 #

2 PM

Running 1:29:44 intensity: (2:09 @1) + (1:27:34 @2) + (1 @3) 21.0 km (4:16 / km) +46m 4:14 / km
ahr:125 max:135 shoes: Grey Hawk 2

Tentsmuir
5 PM

Rehab 17:00 [1]
ahr:77 max:111

Tuesday Dec 22, 2020 #

11 AM

Running 37:13 intensity: (7:00 @1) + (19:31 @2) + (10:23 @3) + (19 @4) 6.85 km (5:26 / km) +56m 5:13 / km
ahr:126 max:156 shoes: Blue floatride

With 10 x 100 m strides. Not feeling particularly spritely.
5 PM

Running 1:22:03 intensity: (19:56 @1) + (31:43 @2) + (7:17 @3) + (23:07 @4) 19.1 km (4:18 / km) +273m 4:01 / km
ahr:132 max:172 shoes: White Run Fast

3 miles tempo, 2 x (2 min, 3 x 1 min hills).
Felt pretty good.

Monday Dec 21, 2020 #

8 AM

Running 46:00 intensity: (19:50 @1) + (22:15 @2) + (3:55 @3) 11.0 km (4:11 / km)
ahr:117 max:146 shoes: Blue Symm

Slowly working my way through every sport show on Prime video.
2 PM

Strength and Conditioning 54:00 [1]
ahr:110 max:152

5 PM

Running 1:10:08 intensity: (9:00 @1) + (56:18 @2) + (4:50 @3) 16.47 km (4:16 / km) +136m 4:05 / km
ahr:123 max:143 shoes: Blue floatride

Sound the ring road and back along Perth road. Nice enough evening for it.

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