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Training Log Archive: Kris

In the 7 days ending May 2, 2021:

activity # timemileskm+mload
  Running12 11:14:51 100.7(6:42) 162.05(4:10) 1179166.0
  Strength and Conditioning2 44:004.4
  Rehab1 24:002.4
  Total14 12:22:51 100.7 162.05 1179172.8

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MoTuWeThFrSaSu

Sunday May 2, 2021 #

8 AM

Running 1:46:33 intensity: (50 @1) + (30:02 @2) + (1:15:41 @3) 28.28 km (3:46 / km) +205m 3:38 / km
ahr:137 max:149 shoes: Black Float

With Jamie from Newtyle. Very nice running out here.
4 PM

Strength and Conditioning 20:00 [1]
ahr:77 max:122

Saturday May 1, 2021 #

12 PM

Running 48:57 intensity: (17:26 @1) + (29:45 @2) + (1:46 @3) 11.2 km (4:22 / km) +79m 4:13 / km
ahr:117 max:139 shoes: Black Symm

5 PM

Running 33:24 intensity: (22:08 @1) + (11:01 @2) + (15 @3) 6.9 km (4:51 / km) +121m 4:27 / km
ahr:110 max:135 shoes: Blue Float 2

Friday Apr 30, 2021 #

10 AM

Running 41:04 intensity: (1:52 @2) + (7:11 @3) + (31:01 @4) + (1:00 @5) 10.92 km (3:46 / km) +74m 3:38 / km
ahr:140 max:177 shoes: Black Pro

24 x 400 (45, 30, 15 s)
67.2 average.
I didn't like the look of this one on paper but I found a good rhythm and it felt like a pretty sustainable effort. Happy with that.
C • 45s recovery never felt so ... 3

Running 36:48 [2] 6.68 km (5:31 / km)
shoes: Blue Symm

5 PM

Running 35:20 intensity: (11:00 @1) + (20:28 @2) + (3:52 @3) 7.41 km (4:46 / km) +60m 4:35 / km
ahr:119 max:151 shoes: Black Float

With 6 x 100 m strides

Thursday Apr 29, 2021 #

11 AM

Running 50:30 intensity: (13:44 @1) + (36:46 @2) 11.86 km (4:16 / km) +86m 4:07 / km
ahr:118 max:130 shoes: Blue Float 3

9 PM

Rehab 24:00 [1]
ahr:97 max:122

Wednesday Apr 28, 2021 #

7 AM

Running 1:11:14 intensity: (3:54 @1) + (1:01:53 @2) + (5:27 @3) 16.97 km (4:12 / km) +190m 3:59 / km
ahr:125 max:145 shoes: Black Symm

5 PM

Running 52:17 intensity: (12:08 @1) + (40:06 @2) + (3 @3) 12.15 km (4:18 / km) +25m 4:16 / km
ahr:118 max:135 shoes: Blue Float 2

Tentsmuir - thankfully the hail only lasted for five minutes.

Strength and Conditioning 24:00 intensity: (23:42 @1) + (18 @2)
ahr:84 max:119

Tuesday Apr 27, 2021 #

9 AM

Running 19:34 intensity: (5:36 @1) + (8:54 @2) + (5:04 @3) 3.72 km (5:16 / km) +43m 4:59 / km
ahr:122 max:143 shoes: Black Speed

Running 32:17 intensity: (2 @1) + (26 @2) + (5:10 @3) + (26:24 @4) + (15 @5) 9.6 km (3:22 / km)
ahr:162 max:176 shoes: Yellow Tarta

Horrible weather, wet and windy, and I modified the session because I wasn't going to be able to run what was planned.
6 x 1 km (200 jog), 6 x 200 (200 jog).
The planned session was 8 x 1 km (60 s) with reps 5-7 faster (<2:50) and the others controlled (2:55-3:00). I swapped in the 200's to keep an element of that faster pace and did a jog recovery so that I didn't get cold between reps.
3:05, 3:03, 3:03, 3:03, 2:59, 2:56,
31, 31, 32, 31, 30, 31.

Running 13:33 intensity: (4:16 @1) + (8:58 @2) + (19 @3) 2.87 km (4:43 / km) +32m 4:28 / km
ahr:119 max:137 shoes: Black Speed

6 PM

Running 40:31 intensity: (1:03 @1) + (5:50 @2) + (22:26 @3) + (11:12 @4) 11.68 km (3:28 / km) +83m 3:21 / km
ahr:146 max:165 shoes: White Fast

Build run - I didn't want to get out at first but I was fine once out (as is often the case in these runs). Weather much better than earlier, which is a little frustrating.

Monday Apr 26, 2021 #

12 PM

Running 48:06 intensity: (3:00 @1) + (43:45 @2) + (1:21 @3) 11.68 km (4:07 / km) +81m 3:59 / km
ahr:125 max:138 shoes: Blue Float 3

Feeling pretty good this morning and running a bit faster than normal.
5 PM

Running 44:43 intensity: (13:01 @1) + (26:41 @2) + (5:01 @3) 10.14 km (4:25 / km) +100m 4:12 / km
ahr:121 max:143 shoes: Blue Symm

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