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Training Log Archive: Kris

In the 7 days ending Feb 12, 2023:

activity # timemileskm+mload
  Running10 10:03:20 87.16(6:55) 140.28(4:18) 1010130.6
  Strength and Conditioning2 38:004.1
  Total11 10:41:20 87.16 140.28 1010134.7

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MoTuWeThFrSaSu

Sunday Feb 12, 2023 #

7 AM

Running 1:02:52 intensity: (11:13 @1) + (51:11 @2) + (28 @3) 14.02 km (4:29 / km) +114m 4:18 / km
ahr:120 max:137 shoes: Green Tecton

5 PM

Running 1:05:32 intensity: (48:20 @1) + (17:12 @2) 14.34 km (4:34 / km) +79m 4:27 / km
ahr:112 max:126 shoes: Orange Rinc

Saturday Feb 11, 2023 #

11 AM

Running 1:14:43 intensity: (2:00 @1) + (1:03:39 @2) + (9:04 @3) 17.55 km (4:15 / km) +205m 4:01 / km
ahr:128 max:140 shoes: White Mach

Strength and Conditioning 18:00 intensity: (15:26 @1) + (2:34 @2)
ahr:95 max:129

Friday Feb 10, 2023 #

5 PM

Running 1:01:20 intensity: (1:12 @1) + (19:02 @2) + (16:03 @3) + (25:03 @4) 17.56 km (3:30 / km) +139m 3:22 / km
ahr:146 max:171 shoes: Green Rocket

2 x 3 mi progressive with 1 mile float
5:13, 5:05, 4:52, 5:43, 5:10, 5:05, 4:53
Windy, so I went to the industrial estate where I could have a headwind on the downhill and tailwind on the up. Felt comfortable, not a hard effort. Ran in the shoes for the marathon - all good.

Thursday Feb 9, 2023 #

12 PM

Running 40:09 intensity: (16:18 @1) + (23:51 @2) 8.83 km (4:33 / km) +39m 4:27 / km
ahr:115 max:133 shoes: Blue Clif

Lunchtime golf course.
6 PM

Running 1:02:18 intensity: (24:29 @1) + (28:02 @2) + (8:50 @3) + (57 @4) 14.31 km (4:21 / km) +72m 4:15 / km
ahr:119 max:159 shoes: Blue Clif

Out to Broughty Ferry with 10 x 20 s strides

Wednesday Feb 8, 2023 #

6 AM

Running 1:07:39 intensity: (9:16 @1) + (53:24 @2) + (4:59 @3) 14.95 km (4:31 / km) +143m 4:19 / km
ahr:124 max:146 shoes: Blue Clif

Morning run catching up with John
5 PM

Running 42:33 intensity: (17:00 @1) + (25:33 @2) 9.21 km (4:37 / km) +80m 4:26 / km
ahr:116 max:133 shoes: Blue Goat

Around the golf course after work.

Tuesday Feb 7, 2023 #

5 PM

Running 21:03 intensity: (14:11 @1) + (6:34 @2) + (18 @3) 3.86 km (5:27 / km) +42m 5:10 / km
ahr:105 max:139 shoes: Orange Rinc

Running 31:23 intensity: (5 @1) + (25 @2) + (2:58 @3) + (26:06 @4) + (1:49 @5) 10.0 km (3:08 / km)
ahr:164 max:178 shoes: Blue Apro

8 x 1 k (200), 400
2:58, 3:01, 3:00, 2:59, 2:59, 2:57, 2:59, 2:55, 69
Running a little above threshold this week - wanting the overall effort to be around threshold with the last minute or so of the reps a little above. Felt pretty comfortable and moving well. Did the same in August (here) and was running well at the time.

Running 21:23 intensity: (6:31 @1) + (14:21 @2) + (31 @3) 4.08 km (5:14 / km) +42m 4:59 / km
ahr:119 max:141 shoes: Orange Rinc

Monday Feb 6, 2023 #

12 PM

Running 52:25 intensity: (16:24 @1) + (35:57 @2) + (4 @3) 11.57 km (4:32 / km) +55m 4:26 / km
ahr:117 max:137 shoes: Blue React

Easy around the golf course. Easing back a little this week - plan for around 10 hours of running - before a proper taper next week.
6 PM

Strength and Conditioning 20:00 intensity: (19:52 @1) + (8 @2)
ahr:77 max:117

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