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Training Log Archive: Kris

In the 1 days ending Feb 11:

activity # timemileskm+mload
  Cycling1 50:009.3
  Strength and Conditioning1 42:014.8
  Running1 11:36 1.36(8:30) 2.19(5:17) 452.1
  Total2 1:43:37 1.36 2.19 4516.2

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Mo

Monday Feb 11 #

7 AM

Strength and Conditioning 42:01 intensity: (37:03 @1) + (3:44 @2) + (1:14 @3)
ahr:93 max:145

Bar warm up
3 x {Deadlift @ 60 x 8, Press up x 8}
3 x {OH step up 0, 10, 10 x 8 L+R, BB shoulder press @ 10 x 8}
2 x {Dead bug x 8 L+R, Bird dog x 8 L+R}

Achilles tests:
Calf raises x 25:
No pain, but didn't go much below horizontal. After 25 I could probably have done more on the right but left was at its limit.
Double leg bounds 3 x 60:
No pain.
Next test is 3 x 30 single leg bounds but, despite coming through the first two fine, I didn't want to do these straight after. Positive signs.

Achilles seems to be improving again which is nice, but I'm cautious of doing too much and setting myself back again. Motivation is starting to come back as well, after a couple of weeks of being quite unmotivated with it all..
6 PM

Running 5:24 intensity: (3:49 @1) + (1:35 @2) 1.12 km (4:49 / km)
ahr:104 max:119 shoes: Green Peg 1

Cycling 50:00 intensity: (20:43 @1) + (15:18 @2) + (13:59 @3)
ahr:119 max:150

Spinning class.
I have now learned not to 'give it everything' the first time the instructor says to - he will say it a lot more before the end. This also applies to 'add another turn'.

Running 6:12 intensity: (37 @1) + (3:44 @2) + (1:51 @3) 1.07 km (5:47 / km) +45m 4:47 / km
ahr:127 max:150 shoes: Green Peg 1

Nothing from the Achilles on the run down: 0, slight ache on the way back: 1-2, no residual soreness or pain after: 0-1.

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