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Training Log Archive: Kris

In the 1 days ending Jun 29:

activity # timemileskm+mload
  Strength and Conditioning1 1:03:308.1
  Running1 50:19 7.24(6:57) 11.65(4:19) 839.3
  Total2 1:53:49 7.24 11.65 8317.3

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Mo

Monday Jun 29 #

12 PM

Running 50:19 intensity: (10:05 @1) + (38:09 @2) + (2:05 @3) 11.65 km (4:19 / km) +83m 4:10 / km
ahr:121 max:142 shoes: Green More

Got a good path ahead with the Achilles issues - Increase Soleus strength and work on mobility in the subtalar joint/midfoot. The mobility seems to help pretty immediately, so hopefully that was the main driver behind things not improving as quickly as it could have.
5 PM

Strength and Conditioning 1:03:30 intensity: (46:11 @1) + (17:17 @2) + (2 @3)
ahr:107 max:135

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 lateral leg lift
3 x 10 Band overhead press

4 x 10 Back squat (32.5 kg)
4 x 8 e/s Two to One landing

4 x 8 e/s Lateral step up (12 kg)

4 x 10 e/s Supported single arm row
4 x 15 Band pull apart

3 x 10 Supported hamstring curl
3 x 10 Supported knee tucks

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