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Training Log: Kris

In the last 7 days:

activity # timemileskm+mload
  Running9 9:01:45 79.47(6:49) 127.9(4:14) 917138.4
  Strength and Conditioning1 40:004.0
  Total10 9:41:45 79.47 127.9 917142.4
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ThFrSaSuMoTuWe

Wednesday Apr 14 #

12 PM

Running 43:31 intensity: (14:10 @1) + (29:21 @2) 10.07 km (4:19 / km) +79m 4:09 / km
ahr:119 max:134 shoes: Blue Symm

Tuesday Apr 13 #

10 AM

Running 26:28 intensity: (10:29 @1) + (15:42 @2) + (17 @3) 4.73 km (5:36 / km) +42m 5:22 / km
ahr:117 max:137 shoes: Blue Floatride 3

Running 35:34 intensity: (20 @1) + (2:43 @2) + (5:30 @3) + (21:51 @4) + (5:10 @5) 9.03 km (3:56 / km) +3m 3:56 / km
ahr:162 max:182 shoes: Yellow Tarta

2 x (2 x 1 km, 75 s, 5 x 400 m, 45 s) with 200 easy jog between sets.
2:42, 2:47, 65, 63, 65, 64, 63,
2:44, 2:44, 65, 64, 64, 64, 62.
Aiming for 66's (2:45) and 64's and, even though it was hard work, I felt pretty good. One of the better track sessions I have probably done.

Running 22:42 intensity: (3:32 @1) + (18:43 @2) + (27 @3) 4.4 km (5:10 / km) +40m 4:56 / km
ahr:121 max:136 shoes: Blue Floatride 3

Monday Apr 12 #

5 PM

Running 50:36 intensity: (14:42 @1) + (35:54 @2) 11.66 km (4:20 / km) +84m 4:11 / km
ahr:117 max:133 shoes: Blue Floatride 3

Sunday Apr 11 #

8 AM

Running 1:46:04 intensity: (1:32 @1) + (7:32 @2) + (1:36:51 @3) + (9 @4) 27.73 km (3:49 / km) +100m 3:45 / km
ahr:142 max:157 shoes: Blue Symm

5 PM

Running 35:39 intensity: (8:56 @1) + (21:51 @2) + (4:52 @3) 6.9 km (5:10 / km) +72m 4:55 / km
ahr:121 max:153 shoes: White Run Fast

8 hill sprints to round out the week.

Saturday Apr 10 #

11 AM

Running 37:44 intensity: (16:05 @1) + (21:39 @2) 8.0 km (4:43 / km) +71m 4:31 / km
ahr:114 max:131 shoes: Black Duo

Easy jog

Friday Apr 9 #

12 PM

Running 1:06:00 intensity: (1:11 @1) + (18:25 @2) + (16:27 @3) + (29:57 @4) 18.57 km (3:33 / km) +153m 3:25 / km
ahr:147 max:173 shoes: Black Speed

7 miles tempo: 5:16, 5:02, 4:51, 5:15, 5:01, 4:52, 5:17
Plan was 9 miles in 3 x 3 mile progressive blocks but feeling a bit fatigued from the volume and didn't want to push it too much.
5 PM

Running 37:35 intensity: (11:22 @1) + (17:59 @2) + (6:08 @3) + (2:06 @4) 8.55 km (4:24 / km) +65m 4:14 / km
ahr:124 max:162

With strides. Well earned recovery day tomorrow.

Thursday Apr 8 #

12 PM

Strength and Conditioning 40:00 [1]
ahr:102 max:133

5 PM

Running 1:19:52 intensity: (7:32 @1) + (1:10:04 @2) + (2:16 @3) 18.24 km (4:23 / km) +209m 4:08 / km
ahr:123 max:142 shoes: Blue Floatride 3

Windy and longer than intended, but nice to run a different route for once.

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