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Training Log Archive: Kris

In the 7 days ending Nov 7:

activity # timemileskm+mload
  Running9 5:48:09 47.77(7:17) 76.88(4:32) 87879.0
  Cycling2 1:45:0015.2
  Strength and Conditioning1 33:153.3
  Total10 8:06:24 47.77 76.88 87897.5

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MoTuWeThFrSaSu

Sunday Nov 7 #

11 AM

Running 1:07:23 intensity: (1:25 @1) + (16:40 @2) + (49:18 @3) 16.56 km (4:04 / km) +132m 3:55 / km
ahr:137 max:152 shoes: Black Symm

Shin fine again, although my stomach wasn't particularly happy. Seems that the shin is fine with everything except faster running, since it has flared up after that this last couple of weeks. I'll give it a break from faster running for the next couple of weeks and see if I can regain some consistency that way. I'll try to progress the volume (without any faster running) and get some harder work on the bike also.
4 PM

Cycling 1:00:00 [1]

Saturday Nov 6 #

7 AM

Running 36:13 intensity: (4:23 @1) + (17:56 @2) + (13:54 @3) 7.64 km (4:44 / km) +144m 4:20 / km
ahr:128 max:146 shoes: Black Float

Easy before driving back to Dundee.

Friday Nov 5 #

1 PM

Running 1:02:48 intensity: (4:17 @1) + (16:34 @2) + (41:57 @3) 15.35 km (4:06 / km) +241m 3:48 / km
ahr:135 max:152 shoes: Black Float

Longer run around Llandudno - shin fine again. Still there, but not affecting my running and not getting any worse at this pace.

Thursday Nov 4 #

6 PM

Running 46:20 intensity: (4:29 @1) + (30:38 @2) + (11:13 @3) 10.38 km (4:28 / km) +186m 4:06 / km
ahr:128 max:150 shoes: Black Float

Easy in the dark. Shin taped and ok.

Wednesday Nov 3 #

11 AM

Running 5:13 [1] 0.95 km (5:29 / km)
ahr:90 max:109

Cycling 45:00 intensity: (16:19 @1) + (14:59 @2) + (12:01 @3) + (1:41 @4)
ahr:122 max:159

6 X 90 s (60 s) on the spinning bike in the gym.

Running 6:34 intensity: (27 @1) + (3:18 @2) + (2:49 @3) 1.19 km (5:31 / km) +58m 4:26 / km
ahr:130 max:141

Tuesday Nov 2 #

7 AM

Running 30:17 intensity: (5:35 @1) + (24:41 @2) + (1 @3) 6.45 km (4:42 / km) +2m 4:41 / km
ahr:120 max:135 shoes: Blue Float 3

Laps of the playing fields with Kristoff - a bit stiff this morning.
5 PM

Running 4:43 [1] 1.0 km (4:44 / km)
ahr:97 max:111 shoes: Black Speed

Running 8:00 intensity: (4:16 @1) + (3:44 @2) 1.6 km (5:00 / km)
ahr:111 max:124 shoes: Black Speed

Started running but r shin a bit sore. Will give it a couple of days off and stick to singles for a little while because it seems to need a little time to recover. Had similar in 2017.

Monday Nov 1 #

12 PM

Running 37:58 intensity: (10:17 @1) + (18:15 @2) + (6:50 @3) + (2:36 @4) 6.09 km (6:14 / km) +20m 6:08 / km
ahr:124 max:163 shoes: Black Float

Drills and 8 strides
6 PM

Strength and Conditioning 33:15 [1]
ahr:67 max:105

Warm up,
2 X 5 Deadlift @ 65 kg, 10 kB Swing @ 12 kg
2 X 8 OH press @ 30 kg, 20 SL calf raise @ 12 kg
1 X 8 arabesque e/s @ 10 kg

Running 42:40 intensity: (4:04 @1) + (32:28 @2) + (6:08 @3) 9.66 km (4:25 / km) +96m 4:12 / km
ahr:126 max:142 shoes: Black Symm

Easy

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