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Training Log: Kris

In the last 7 days:

activity # timemileskm+m
  Running8 7:25:42 61.9(7:12) 99.62(4:28) 540
  Cycling3 2:45:00
  Strength and Conditioning6 1:15:00
  Cross training1 40:00
  Total14 12:05:42 61.9 99.62 540
«
2:08
0:00
ThFrSaSuMoTuWe

Wednesday Feb 21 #

7 AM

Strength and Conditioning 10:00 [1]

6 PM

Running 1:23:55 intensity: (4:27 @1) + (1:19:28 @2) 19.09 km (4:24 / km) +138m 4:15 / km
ahr:124 max:134

Tuesday Feb 20 #

6 PM

Running 24:00 [2] 4.8 km (5:00 / km)

Running 38:00 intensity: (15:00 @2) + (8:00 @4) + (15:00 @5) 7.5 km (5:04 / km)

~1350 (2 mins), 6 x {~500 (60s), ~300 (60s)}, ~1350
4.04
~80-81
~46-48
3.56

Forgot to charge my watch so back to the old school Casio. There was a couple doing Tai Chi in a quite corner. I almost felt bad for charging through and ruining their Zen every couple of minutes.

Feeling good and clipping along nicely with James, who smashed his PB in Armagh running 14.26 (after going through 3km in a PB of 8.31). Feeling easier to run fast on this road circuit, which has got to be a good thing.

Running 27:00 [2] 5.4 km (5:00 / km) +50m 4:47 / km

Monday Feb 19 #

7 AM

Running 1:33:22 intensity: (8:58 @1) + (59:51 @2) + (24:33 @3) 21.65 km (4:19 / km) +125m 4:12 / km
ahr:127 max:153

Slightly further than intended as I got a bit lost but still feeling good.

Taking the hamstring niggle last week as a bit of a wake up call to not get too greedy. After last year and the injury hit start of winter I think I succummed to the thinking of 'if I did 10 hours of running a week last year, I'll be even better on 11 hours this year'. It wasn't a big increase and I did think I was being pretty sensible but I think I've been using the mileage/hours target more like an accelerator rather than a brake. Striving to acheive a weekly total rather than a sign of when to reign things in. I'm going to try to reframe things and try to get back into the groove I was in last year - sustainable balance of volume and intensity - keeping in mind the lessions learnt regarding realistic racing schedules..
8 PM

Strength and Conditioning 8:00 [1]

Sunday Feb 18 #

8 AM

Strength and Conditioning 35:00 [1]

Running 11:00 [1] 2.1 km (5:14 / km) +4m 5:11 / km

3 PM

Running 1:22:55 intensity: (1:51 @1) + (28:33 @2) + (51:46 @3) + (45 @4) 19.74 km (4:12 / km) +135m 4:04 / km
ahr:136 max:160

Hamstring felt fine the whole way. Finished with 4 strides and my legs felt awesome. Shane about missing Armagh but right to be a bit cautious and will have benefited from a bit of an easier week.

Saturday Feb 17 #

8 AM

Running 50:13 intensity: (40 @1) + (18:53 @2) + (30:40 @3) 12.07 km (4:10 / km) +87m 4:01 / km
ahr:136 max:151

2 PM

Cross training 40:00 intensity: (8:09 @1) + (16:18 @2) + (10:16 @3) + (5:17 @4)
ahr:131 max:163

10 x 1 min on, 1 min off on the X trainer.
Some hill drills on the run home. Everything feeling fine.

Running 12:00 [1] 2.2 km (5:27 / km)

Strength and Conditioning 7:00 [1]

Friday Feb 16 #

6 AM

Cycling 1:15:00 [1]

7 AM

Strength and Conditioning 9:00 [1]

12 PM

Running 23:17 intensity: (3:37 @1) + (19:40 @2) 5.08 km (4:35 / km) +2m 4:34 / km
ahr:119 max:133

Easy tester jog. Some strange feelings but no pain or soreness.

Thursday Feb 15 #

6 AM

Cycling 1:00:00 [1]

7 AM

Cycling 30:00 [1]

Feeling better again today. Will give it a little longer before I try a jog just in case.

Strength and Conditioning 6:00 [1]

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