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Training Log Archive: Kris

In the 7 days ending Feb 21:

activity # timemileskm+mload
  Running13 12:00:49 105.13(6:51) 169.2(4:16) 1191192.1
  Strength and Conditioning2 1:08:008.4
  Rehab3 56:315.7
  Total15 14:05:20 105.13 169.2 1191206.1

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MoTuWeThFrSaSu

Sunday Feb 21 #

9 AM

Running 2:07:58 intensity: (1:12 @1) + (14:31 @2) + (1:17:02 @3) + (35:13 @4) 34.56 km (3:42 / km) +192m 3:36 / km
ahr:148 max:167 shoes: Blue floatride 2

Out with James and Jamie. Longest run in a while and rolling nicely at the end.
9 PM

Rehab 25:00 [1]

Saturday Feb 20 #

9 AM

Running 33:27 intensity: (18:36 @1) + (14:51 @2) 7.12 km (4:42 / km) +60m 4:30 / km
ahr:113 max:131 shoes: Black Duo

Easy easy today.
5 PM

Running 34:08 intensity: (29:45 @1) + (4:22 @2) + (1 @3) 7.23 km (4:43 / km) +71m 4:30 / km
ahr:108 max:124 shoes: Blue Symm

Friday Feb 19 #

11 AM

Running 1:26:34 intensity: (22:32 @1) + (32:39 @2) + (6:30 @3) + (24:29 @4) + (24 @5) 18.19 km (4:45 / km) +111m 4:37 / km
ahr:133 max:176 shoes: Hakone

4 x 1 mile (3 mins), 8 x 30 s (60 s)
4:39, 4:37, 4:35, 4:35. ~ 200 m for the 30 s reps.
Around the industrial estate again. Not used to having this much recovery and the session felt hard on the legs but quite easy aerobically. A bit of a struggle to get out the door today, but I felt good once I started.
4 PM

Strength and Conditioning 36:00 intensity: (30:29 @1) + (5:31 @2)
ahr:102 max:125

Running 34:03 intensity: (15:28 @1) + (18:35 @2) 7.1 km (4:48 / km) +130m 4:23 / km
ahr:115 max:132 shoes: Black Duo

Joggle

Thursday Feb 18 #

8 AM

Running 41:00 intensity: (4:31 @1) + (33:56 @2) + (2:33 @3) 9.07 km (4:31 / km) +83m 4:19 / km
ahr:123 max:141 shoes: Grey Hawk 2

5 PM

Running 15:02 intensity: (7:16 @1) + (7:46 @2) 3.1 km (4:51 / km) +38m 4:34 / km
ahr:110 max:127 shoes: Blue floatride 2

Running 20:59 intensity: (11:34 @1) + (6:30 @2) + (2:55 @3) 3.67 km (5:43 / km) +5m 5:41 / km
ahr:113 max:149 shoes: Blue floatride 2

8 x 10 s hill sprints

Rehab 15:01 intensity: (14:44 @1) + (17 @2)
ahr:81 max:119

Wednesday Feb 17 #

8 AM

Running 47:33 intensity: (5:57 @1) + (41:05 @2) + (31 @3) 10.76 km (4:25 / km) +81m 4:16 / km
ahr:122 max:137 shoes: Blue Symm

(Unsurprisingly) tired this morning.
5 PM

Running 1:10:52 intensity: (4:23 @1) + (1:04:28 @2) + (2:01 @3) 16.71 km (4:15 / km) +132m 4:05 / km
ahr:125 max:140 shoes: Blue floatride 2

Feeling better than this morning - still taking it easy.

Tuesday Feb 16 #

10 AM

Running 1:05:32 intensity: (3:21 @1) + (14:48 @2) + (4:22 @3) + (42:07 @4) + (54 @5) 18.3 km (3:35 / km) +45m 3:32 / km
ahr:153 max:177 shoes: Hakone

10 x 2 mins, 10 x 1 mins (45 s)
Av. 3:01 min/km on the efforts and 3:52 min/km on the recovery. Big headwind on the way out and tailwind on the return. Luxury of being too warm in shorts and a long sleeve.
6 PM

Running 41:40 intensity: (1:28 @1) + (6:22 @2) + (15:14 @3) + (18:36 @4) 11.69 km (3:34 / km) +81m 3:27 / km
ahr:147 max:167 shoes: White Run Fast

Build run

Monday Feb 15 #

7 AM

Running 51:43 intensity: (4:36 @1) + (45:06 @2) + (2:01 @3) 11.65 km (4:26 / km) +81m 4:17 / km
ahr:124 max:141 shoes: Blue floatride 2

Happy that the snow is finally melting.
5 PM

Running 50:18 intensity: (7:35 @1) + (35:34 @2) + (5:32 @3) + (1:37 @4) 10.03 km (5:01 / km) +82m 4:49 / km
ahr:124 max:159 shoes: Black Run Fast

With 8 x 10 s hills

Strength and Conditioning 32:00 intensity: (22:28 @1) + (8:40 @2) + (52 @3)
ahr:107 max:143

9 PM

Rehab 16:30 [1]
ahr:89 max:121

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