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Training Log Archive: andfall

In the 7 days ending Jan 15, 2017:

activity # timemileskm+m
  Running5 7:08:14 44.58(9:36) 71.75(5:58) 2956
  S&C7 2:05:00
  Aqua Jog1 1:30:00 0.75(2:00:42) 1.2(1:15:00)
  Cycling3 1:18:48 29.83(2:39) 48.0(1:39)
  Cross Trainer1 25:00 3.73(6:42) 6.0(4:10)
  Total14 12:27:02 78.88 126.95 2956
  [1-5]11 10:54:03

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MoTuWeThFrSaSu

Sunday Jan 15, 2017 #

Aqua Jog 1:30:00 [3] 1.2 km (1:15:00 / km)
(injured)

Definitely have an achilles problem. Felt ok in the pool but aching afterwards.

Saturday Jan 14, 2017 #

11 AM

Running 2:19:19 intensity: (42 @0) + (44:32 @1) + (1:16:42 @2) + (17:23 @3) 22.0 km (6:20 / km) +1015m 5:09 / km
ahr:118 max:149 shoes: Inov8 XT212#3

Achilles felt better after steam room therapy last night so decided to risk a run in the pentlands - probably not the best plan but it was too nice a day. Had to go easy and stick to easy gradients. Stopped for 10mins to free a sheep from a fence.

Friday Jan 13, 2017 #

12 PM

Cycling (Indoor spin) 30:21 intensity: (1:06 @0) + (5:38 @1) + (23:33 @2) + (4 @3) 18.0 km (1:41 / km)
ahr:120 max:135

achilles aching a bit on bike - not a great sign

S&C 15:00 [0]

Thursday Jan 12, 2017 #

12 PM

Cross Trainer 25:00 [2] 6.0 km (4:10 / km)

S&C 15:00 [0]

6 PM

Running 1:14:44 intensity: (1:58 @0) + (16:02 @1) + (28:55 @2) + (9:15 @3) + (15:13 @4) + (3:21 @5) 12.28 km (6:05 / km) +808m 4:35 / km
ahr:133 max:166 shoes: Inov8 XT212#3

Struggled a bit to get going due to cold air, snow on ground and being a bit tired. Achilles also a bit tight at start so did an extended warm up on the flat grass - felt ok after warm up. 6x3min hill reps (+ a few shorter reps to get going/find a non slippy route). HRM not reading properly during warm up - probably due to cold.

Wednesday Jan 11, 2017 #

6 AM

S&C 15:00 [0]

Note

DOMS - Left Heel, hips, adductors and glutes all a bit tight/sore after circuits yesterday
12 PM

Cycling (Indoor spin) 25:04 intensity: (49 @0) + (4:39 @1) + (16:03 @2) + (3:33 @3) 15.0 km (1:40 / km)
ahr:122 max:141

S&C 10:00 [0]

6 PM

Running 1:05:36 intensity: (35 @0) + (18:22 @1) + (36:36 @2) + (10:03 @3) 11.19 km (5:52 / km) +437m 4:54 / km
ahr:118 max:149 shoes: Salomon S-lab Speed

Tuesday Jan 10, 2017 #

12 PM

S&C (Circuits) 40:00 [2]

Included lots of Jump Squats/Split Squats/Burpees etc. - will probably hurt tomorrow.
6 PM

Running (Track) 1:15:13 intensity: (2:03 @0) + (20:06 @1) + (32:00 @2) + (6:50 @3) + (7:43 @4) + (6:31 @5) 13.88 km (5:25 / km) +23m 5:22 / km
ahr:122 max:172 shoes: Mizuno Wave Sayonara 2

6 sets of 200+400+200 (45s). 2.5 mins between sets. Was being careful not to push too hard as tendon in left ankle not quite back to full strength. 400s between 69 and 73. 200s between 32 and 34

Monday Jan 9, 2017 #

6 AM

S&C 15:00 [0]

12 PM

Cycling (Indoor spin) 23:23 intensity: (33 @0) + (1:58 @1) + (14:00 @2) + (6:52 @3) 15.0 km (1:34 / km)
ahr:127 max:149

1 PM

S&C 15:00 [0]

6 PM

Running (Hills) 1:13:22 intensity: (13 @0) + (8:25 @1) + (33:07 @2) + (24:19 @3) + (7:11 @4) + (7 @5) 12.4 km (5:55 / km) +672m 4:39 / km
ahr:128 max:160 shoes: Inov8 XT212#3

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