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Training Log Archive: Kris

In the 7 days ending Feb 14:

activity # timemileskm+mload
  Running7 7:42:15 62.12(7:27) 99.97(4:37) 938121.0
  Cycling6 4:30:0032.0
  Strength and Conditioning2 1:14:407.5
  Rehab1 25:002.5
  Total14 13:51:55 62.12 99.97 938163.0

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MoTuWeThFrSaSu

Sunday Feb 14 #

11 AM

Running 1:54:24 intensity: (3:00 @1) + (1:01:40 @2) + (49:44 @3) 27.47 km (4:10 / km) +366m 3:54 / km
ahr:132 max:150 shoes: Grey Hawk 2

Nice long run out toward Auchterhouse/Balkello. Snow starting to disappear but a few slippery sections.
8 PM

Rehab 25:00 [1]

Saturday Feb 13 #

11 AM

Running 43:00 intensity: (1:52 @2) + (12:19 @3) + (22:33 @4) + (6:16 @5) 10.55 km (4:05 / km) +145m 3:49 / km
ahr:142 max:179 shoes: Hakone

10 x 1 km (45 s)
3:03, 2:59, 3:03, 2:44, 3:04, 2:55, 3:01, 2:46, 3:04, 2:57
Around Dunsinane industrial estate so odd reps were net uphill and even net down. Pushed reps 4 and 8 harder.

Running 38:19 [2] 8.9 km (4:18 / km)
shoes: Blue floatride 2

6 PM

Cycling 40:00 intensity: (37:39 @1) + (2:21 @2)
ahr:106 max:123

Friday Feb 12 #

12 PM

Running 49:08 intensity: (5:13 @1) + (23:11 @2) + (19:08 @3) + (1:36 @4) 9.82 km (5:00 / km) +82m 4:48 / km
ahr:131 max:160 shoes: Grey Hawk 2

Pavements a little better today but still not fun. Finished with 8 x 10 s hill sprints. Right hip a bit stiff.
5 PM

Cycling 50:00 intensity: (49:33 @1) + (27 @2)
ahr:100 max:118

Thursday Feb 11 #

12 PM

Running 54:34 intensity: (1:35 @1) + (44:32 @2) + (8:27 @3) 11.96 km (4:34 / km) +82m 4:25 / km
ahr:128 max:144 shoes: Blue Symm

Pavements still covered in snow/ice and quite rutted - making it difficult running. Toe a bit sore after this.
5 PM

Cycling 50:00 intensity: (45:21 @1) + (4:39 @2)
ahr:105 max:126

Adjusted my bike fit and much more comfortable today. Anwen had used it last month and all I did was nice the seat up, but it seems like I had the seat too high, since the fitting instructions had me lower it by a few inches.

Strength and Conditioning 38:40 [1]
ahr:81 max:137

Wednesday Feb 10 #

12 PM

Cycling 35:00 intensity: (31:07 @1) + (3:53 @2)
ahr:106 max:127

Sore arse after yesterday..
5 PM

Running 1:12:03 intensity: (54 @1) + (5:06 @2) + (1:05:41 @3) + (22 @4) 13.23 km (5:27 / km) +100m 5:15 / km
ahr:142 max:156 shoes: Blue O

Tried to stay off road as much as possible to keep it soft - very slow going though.

Tuesday Feb 9 #

12 PM

Cycling 45:00 intensity: (42:42 @1) + (2:18 @2)
ahr:93 max:126

Toe has been niggling away for a few weeks - pretty sure it was brought on by the last spell of ice - so I'm playing it cautious and getting the turbo out (considering we now have about a foot of snow).
5 PM

Cycling 50:00 intensity: (24:38 @1) + (14:08 @2) + (11:14 @3)
ahr:117 max:153

Worked a bit harder than this morning but still struggle to get the HR up on the bike.

Monday Feb 8 #

11 AM

Running 48:09 intensity: (6:56 @1) + (33:48 @2) + (7:25 @3) 10.4 km (4:38 / km) +81m 4:27 / km
ahr:124 max:149 shoes: Black Duo

5 PM

Running 42:38 intensity: (12:10 @1) + (26:23 @2) + (4:05 @3) 7.64 km (5:35 / km) +82m 5:18 / km
ahr:121 max:141 shoes: Grey Hawk 2

Found a snow free patch to do 8 x 10 s hill sprints

Strength and Conditioning 36:00 [1]
ahr:87 max:130

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