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Training Log Archive: Kris

In the 1 days ending Nov 9, 2020:

activity # timemileskm+mload
  Running2 1:27:08 10.82(8:03) 17.42(5:00) 12313.4
  Strength and Conditioning1 53:006.1
  Total3 2:20:08 10.82 17.42 12319.5

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Mo

Monday Nov 9, 2020 #

8 AM

Running 50:16 intensity: (19:18 @1) + (30:48 @2) + (10 @3) 11.66 km (4:19 / km) +81m 4:10 / km
ahr:117 max:135 shoes: Blue Float

Calves pretty tight this morning.
12 PM

Strength and Conditioning 53:00 intensity: (45:29 @1) + (7:31 @2)
ahr:90 max:128

Warm up: Inch worm to press up x 5, leg circles forward/back x 5, Squat with plate x 10, Lunge with twist x 2, Band star x 10, Band forward raise x 10, Band OH press x 10 DL Calf raise x 15)

3 x (8 x Front squat @ 35 kg, 40 x DL hops)
3 x (10 x SLDL @ 15 kg, 10 x DB OH Press @ 15 kg)
3 x (20 x Seated calf raise @ 30 kg, 10 x crunch, 10 x twist crunch)
5 PM

Running 36:52 intensity: (23:24 @1) + (11:03 @2) + (2:22 @3) + (3 @4) 5.76 km (6:24 / km) +41m 6:11 / km
ahr:108 max:155 shoes: Black Fast

8 X 100 m strides. Easier week coming.

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