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Training Log Archive: Kris

In the 1 days ending Jun 26:

activity # timemileskm+mload
  Strength and Conditioning1 56:006.3
  Running1 51:48 7.24(7:09) 11.65(4:27) 8310.5
  Total2 1:47:48 7.24 11.65 8316.8

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Fr

Friday Jun 26 #

7 AM

Running 51:48 intensity: (3:46 @1) + (42:56 @2) + (5:06 @3) 11.65 km (4:27 / km) +83m 4:18 / km
ahr:126 max:139 shoes: Black Ride

Achilles fine when running but ached a little after finishing.
4 PM

Strength and Conditioning 56:00 intensity: (49:25 @1) + (6:35 @2)
ahr:102 max:132

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 e/s Band step back
3 x 10 Band bent over row

4 x 8 Lunge complex (12 kg)

4 x 8 Hamstring slider

4 x 8 e/s Single arm kneeling overhead press (12 kg)
4 x 8 Supported T-Row

3 x 8 Otis sit up
3 x 8 Band side lying pull

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