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Training Log Archive: Kris

In the 1 days ending Jun 5:

activity # timemileskm+mload
  Running1 1:14:03 8.32(8:54) 13.38(5:32) 9117.5
  Strength and Conditioning1 55:007.1
  Total2 2:09:03 8.32 13.38 9124.6

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Fr

Friday Jun 5 #

12 PM

Running 47:07 intensity: (5:51 @1) + (21:43 @2) + (19:33 @3) 11.03 km (4:16 / km) +84m 4:07 / km
ahr:129 max:149 shoes: Grey Ride

Running 26:56 intensity: (5:29 @1) + (11:34 @2) + (6:53 @3) + (3:00 @4) 2.35 km (11:27 / km) +7m 11:17 / km
ahr:129 max:164 shoes: Grey Ride

Drills and hill sprints
5 PM

Strength and Conditioning 55:00 intensity: (39:43 @1) + (14:51 @2) + (26 @3)
ahr:108 max:137

Warm up (5 x Inch worms, 10 x Hip openers, 10 x BW squat, 2 x T-spine lunge, 2 x Crucifix, 10 x Band passovers, 15 x Calf raises e/s)

3 x 10 Band lateral leg lift
3 x 10 Band face pull

4 x 8 Split squat (12 kg)

4 x 10 Push up (knees for last set)
4 x 10 Band pull apart

4 x 10 e/s Single leg box squat

3 x 30 (15 e/s) Core cycles
3 x 8 e/s Banded kneeling Pallof press

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