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Training Log Archive: Kris

In the 1 days ending Jul 31:

activity # timemileskm+mload
  Running2 1:30:36 13.97(6:29) 22.48(4:02) 10730.4
  Strength and Conditioning1 34:593.5
  Total2 2:05:35 13.97 22.48 10733.9

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Fr

Friday Jul 31 #

11 AM

Running 58:31 intensity: (5:19 @1) + (17:14 @2) + (7:46 @3) + (25:53 @4) + (2:19 @5) 15.31 km (3:49 / km) +46m 3:46 / km
ahr:144 max:179 shoes: Black/Blue Ride

4 mile tempo, 1 mile steady, 1 mile hard
On the grass in Fairmuir park. I set a limit on my watch of 3:18 for the tempo as I think I went a bit hard last week.
4 PM

Running 32:05 intensity: (2:59 @1) + (27:50 @2) + (1:16 @3) 7.17 km (4:28 / km) +61m 4:17 / km
ahr:124 max:139 shoes: Blue floatride

New shoes - Achilles and rest of body feeling ok. Biggest rolling mileage in a while (day off running tomorrow).

Strength and Conditioning 34:59 intensity: (34:56 @1) + (3 @2)
ahr:90 max:115

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 toe walks
3 x 10 Band pull through

4 x 10 Deadlift (32 kg)
4 x 50 Double leg hops

3 x 8 Supported T row
3 x 10 e/s Reverse lunge

3 x 10 Supported knee tuck
3 x 10 e/s Banded woodchop

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