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Training Log: Kris

In the last 7 days:

activity # timemileskm+m
  Running8 9:49:29 81.04(7:16) 130.42(4:31) 596
  Strength and Conditioning3 25:00
  Total11 10:14:29 81.04 130.42 596
«
1:53
0:00
WeThFrSaSuMoTu

Tuesday Aug 22 #

5 PM

Running 40:34 intensity: (13:18 @1) + (26:57 @2) + (19 @3) 7.78 km (5:13 / km) +67m 5:00 / km
ahr:115 max:137

Running 28:12 intensity: (38 @1) + (2:56 @2) + (3:11 @3) + (15:45 @4) + (5:42 @5) 7.56 km (3:44 / km)
ahr:161 max:179

6 x 1200 (60s)
3.38, 3.36, 3.36, 3.36, 3.35, 3.37
Legs a bit tired but once I got going it all felt pretty comfortable (until the last couple at least). Happy with that as the last couple of Tuesdays I have felt slow and tired.

Running 24:08 intensity: (8:42 @1) + (15:26 @2) 4.63 km (5:13 / km) +34m 5:02 / km
ahr:117 max:133

Monday Aug 21 #

7 AM

Strength and Conditioning 10:00 [1]

12 PM

Running 1:02:45 intensity: (1:39 @1) + (57:03 @2) + (4:03 @3) 13.61 km (4:37 / km) +99m 4:27 / km
ahr:126 max:143

Felt pretty good which was unexpected..

Sunday Aug 20 #

9 AM

Running 27:26 intensity: (1:35 @1) + (25:48 @2) + (3 @3) 6.11 km (4:29 / km) +10m 4:27 / km
ahr:122 max:132

4 PM

Running 33:26 intensity: (6:19 @1) + (14:24 @2) + (3:36 @3) + (9:07 @4) 6.8 km (4:55 / km) +1m 4:55 / km
ahr:132 max:165

Running race 14:30 intensity: (10 @1) + (4 @2) + (10 @3) + (1:54 @4) + (12:12 @5) 5.0 km (2:54 / km)
ahr:177 max:187

BAL in Manchester. Running as the 'B' string runner. Considering I don't feel fit at the minute I'm happy with the time.. It was hard work and I died a bit in the 4th km but I had two Cardiff guys in front with 500 to go so I had to put in a big effort on the last lap to get 1st of the 'B' guys.. Worth the journey as Swansea promoted to the premier league..

37, 69, 67, 69, 70, 71, 70, 70, 72, 70, 72, 70, 64
2.53, 2.54, 2.55, 2.58, 2.50

Running 26:07 intensity: (19 @1) + (25:48 @2) 5.34 km (4:53 / km) +2m 4:53 / km
ahr:126 max:134

Running 11:51 intensity: (1:27 @1) + (10:24 @2) 2.38 km (4:59 / km) +14m 4:51 / km
ahr:118 max:127

Saturday Aug 19 #

11 AM

Running 1:18:37 intensity: (1:13 @1) + (54:47 @2) + (21:46 @3) + (51 @4) 17.91 km (4:23 / km) +128m 4:14 / km
ahr:131 max:159

Friday Aug 18 #

7 AM

Strength and Conditioning 10:00 [1]

4 PM

Running 1:08:22 intensity: (8:11 @1) + (51:50 @2) + (6:01 @3) + (2:20 @4) 15.3 km (4:28 / km) +49m 4:24 / km
ahr:122 max:163

Thursday Aug 17 #

6 AM

Running 1:22:42 intensity: (5:26 @1) + (1:08:41 @2) + (8:35 @3) 18.05 km (4:35 / km) +72m 4:30 / km
ahr:128 max:143

Commute run reverse
7 PM

Strength and Conditioning 5:00 [1]

Wednesday Aug 16 #

5 PM

Running 1:30:49 intensity: (3:03 @1) + (1:15:07 @2) + (12:02 @3) + (37 @4) 19.94 km (4:33 / km) +119m 4:25 / km
ahr:129 max:162

The return of the Leuchars to Dundee commute run.. Foot seems to be recovering - probably the new shoes that caused it..

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