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Training Log Archive: Kris

In the 7 days ending May 8, 2022:

activity # timemileskm+mload
  Running11 11:52:42 101.46(7:01) 163.28(4:22) 1205163.8
  Strength and Conditioning2 1:04:456.5
  Total13 12:57:27 101.46 163.28 1205170.2

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MoTuWeThFrSaSu

Sunday May 8, 2022 #

10 AM

Running 1:53:18 intensity: (1:38 @1) + (26:44 @2) + (1:24:55 @3) + (1 @4) 29.44 km (3:51 / km) +311m 3:39 / km
ahr:139 max:155 shoes: Black Pro

Got up around the time Anwen started her race, had breakfast, let breakfast go down. Went for my 'long run' and when I get back she is not only still going, but still has to ascend and descend Snowdon. Definitely makes me feel a bit lazy..

Saturday May 7, 2022 #

3 PM

Running 1:26:44 intensity: (7:21 @1) + (50:09 @2) + (28:19 @3) + (55 @4) 20.39 km (4:15 / km) +268m 4:00 / km
ahr:130 max:158 shoes: Geo Float

Legs feeling ok - forgot my HR strap so some of the spikes a bit dodgy. Pretty relaxed.

Friday May 6, 2022 #

11 AM

Running 25:29 intensity: (12:49 @1) + (12:05 @2) + (35 @3) 4.14 km (6:09 / km) +44m 5:51 / km
ahr:112 max:143 shoes: White float

Running 29:15 intensity: (3:17 @1) + (5:22 @2) + (4:59 @3) + (15:03 @4) + (34 @5) 6.23 km (4:42 / km)
ahr:148 max:176 shoes: White Dragon

3 x 4 x 400 (30, 60, 90 s / 3 mins)
67, 66, 67, 67,
63, 61, 62, 64,
59, 60, 63, 61.
Cooked myself with the first two reps of the last set but rallied ok on the last one.

Running 17:42 intensity: (43 @1) + (13:32 @2) + (3:14 @3) + (13 @4) 3.8 km (4:39 / km) +40m 4:25 / km
ahr:129 max:156 shoes: White float

5 PM

Running 55:30 intensity: (8:54 @1) + (45:20 @2) + (1:16 @3) 12.17 km (4:34 / km) +63m 4:27 / km
ahr:121 max:137 shoes: Blue Dyna

With Keiran from city quay.

Thursday May 5, 2022 #

7 AM

Running 41:18 intensity: (20:38 @1) + (20:40 @2) 8.98 km (4:36 / km) +97m 4:22 / km
ahr:114 max:131 shoes: Black Evo

Back into more of a routine of getting up to run rather than punting it to lunchtime
12 PM

Running 47:22 intensity: (14:59 @1) + (32:23 @2) 10.0 km (4:44 / km) +38m 4:39 / km
ahr:116 max:132 shoes: Black Duo

Pitmully loop
6 PM

Strength and Conditioning 31:15 [1]
ahr:67 max:108

Wednesday May 4, 2022 #

7 AM

Running 44:12 intensity: (15:53 @1) + (28:19 @2) 9.43 km (4:41 / km) +83m 4:29 / km
ahr:116 max:134 shoes: Blue React

5 PM

Running 1:12:11 intensity: (5:28 @1) + (1:06:43 @2) 16.65 km (4:20 / km) +47m 4:17 / km
ahr:121 max:131 shoes: Geo Float

Tentsmuir - a bit tired but got going ok

Tuesday May 3, 2022 #

4 PM

Running 27:01 intensity: (18:22 @1) + (8:00 @2) + (39 @3) 4.8 km (5:38 / km) +44m 5:23 / km
ahr:110 max:145 shoes: Blue Dyna

Running 54:31 intensity: (2:20 @1) + (2:36 @2) + (3:12 @3) + (46:19 @4) + (4 @5) 16.28 km (3:21 / km)
ahr:161 max:176 shoes: Blue Apro

5 X 3200 (90 s)
9:41, 39, 36, 35, 36
The best I've felt since having the flu. Nice rhythm and just ticking off the laps. Nice confidence boost after a few 'meh' weeks

Running 13:56 intensity: (4:25 @1) + (9:31 @2) 2.87 km (4:52 / km) +32m 4:36 / km
ahr:119 max:133 shoes: Blue Dyna

Monday May 2, 2022 #

7 AM

Running 41:39 intensity: (20:30 @1) + (21:09 @2) 8.94 km (4:39 / km) +96m 4:25 / km
ahr:114 max:132 shoes: Blue Dyna

12 PM

Running 42:34 intensity: (32:50 @1) + (9:44 @2) 9.16 km (4:39 / km) +42m 4:32 / km
ahr:110 max:123 shoes: Geo Float

Golf course - nice and easy.
6 PM

Strength and Conditioning 33:30 [1]
ahr:192 max:224

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