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Training Log Archive: Kris

In the 30 days ending Apr 30, 2016:

activity	#	time	miles		km		+m	load
Cycling	22	19:17:01						256.4
Cross training	13	9:05:02						147.5
Running	15	7:00:51	43.3		69.68		1976	126.4
Strength and Conditioning	11	4:41:31						38.6
Orienteering	2	1:25:15	7.27	(11:44)	11.7	(7:17)		29.5
Total	28	41:29:40	50.57		81.38		1976	598.5

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Saturday Apr 30, 2016 #

1 PM

Running 47:22 5.0 km (9:28 / km) +823m 5:12 / km
ahr:165 max:177

Anwen was running Stuc a Chroin. Whilst I was very tempted there was no sense in me racing it, especially as it is so rough. So the plan was to watch it start, hotfoot it around to the bottom of the Ben Vorlich path, run up Ben Vorlich and make it to the top of Stuc a Chroin by the time she got there. My route would be over much nicer ground than hers.

The run up Ben Vorlich was lovely, I felt really good on the lower slopes and was actually pushing quite hard. Slowed a bit once I got to the snow line since it was not nearly as fun slipping and sliding. Got over Ben Vorlich quite quickly but the ridge between the two was a lot rockier than I thought so I was a bit slow here. I made it across the ridge but with the snow I couldn't see any other option than the scramble to get up Stuc a Chroin. I made it halfway up before I decided to call it a day, I didn't fancy finding my way back down the scramble from the top. A bit gutted to miss out on spectating but I think it was the right call. A bit tired at this point so scoffed some food and then ran back via the same route. Great day to be out.

C • It's tough across that bit ... 2

Running 1:18:12 8.55 km (9:09 / km) +382m 7:28 / km
ahr:107 max:166

Friday Apr 29, 2016 #

5 PM

Cycling 25:00
ahr:117 max:136

Strength and Conditioning 30:01
ahr:86 max:118

Leg press: 10 x 50, 80, 80, 80 on the other machine.
2 sets of circuit

Cross training 20:01
ahr:128 max:137

Running 15:29 3.05 km (5:04 / km) +37m 4:47 / km
ahr:125 max:148

Thursday Apr 28, 2016 #

5 PM

Cross training 45:00
ahr:129 max:139

Running 53:41 11.54 km (4:39 / km) +386m 3:59 / km
ahr:145 max:186

Lacking energy all afternoon but actually felt quite good once I'd started running. Stopped off to drop a bag and put on coat, hat and gloves. Then one rep up the law (the path to the top was closed so couldn't get all the way up) followed by a very Sheffield inspired spiral hills session. Felt good on the climbs and took the downhills really easy.

Wednesday Apr 27, 2016 #

5 PM

Cross training 1:00:01
ahr:141 max:151

Strength and Conditioning 31:30
ahr:113 max:144

Leg press - 10 x 0, 40, 50, 60, 70. -- Felt good today, could have gone heavier sooner.

Three sets of a reduced circuit as I couldn't find a mat and didn't fancy lying on the floor.

Running 16:27 3.02 km (5:27 / km) +39m 5:07 / km
ahr:135 max:149

Ankle a bit more sore today but that might be in my head.

Tuesday Apr 26, 2016 #

5 PM

Cycling 45:01
ahr:137 max:165

Some standing effort from 10-20 and 30-40.

Running 19:30 4.1 km (4:45 / km) +85m 4:18 / km
ahr:141 max:158

Running 10:45 3.22 km (3:20 / km)
ahr:175 max:186

Wanted to test some faster running. Did 8 laps of 200 fast, 200 float. Felt a bit out of practice but the ankle was fine. The float slowed over the course but the fasts were all 32-33.

Running 16:50 3.11 km (5:25 / km) +34m 5:08 / km
ahr:129 max:146

Monday Apr 25, 2016 #

Cycling 1:00:00 [2]

Every other 10 minutes standing up/sitting down to break the monotony.

Strength and Conditioning 10:00 [2]

One slightly extended circuit.

Running 6:00 [2] 1.1 km (5:27 / km)

Sunday Apr 24, 2016 #

Running 20:00 [2] 2.6 km (7:42 / km)

Orienteering 39:00 [4] 6.0 km (6:30 / km)

Ankle strapped tightly again. No problem or reaction yesterday so went out to do it all in a similar manner. I took it very cautious on the descents which lost me some time but apart from that I was a bit silly and pushed it a bit harder than I had planned. This was despite the fact that I went out purposefully overdressed so that I couldn't run fast as I'd get too hot. I was roasting by the end. I seem to have gotten away with it as I had no pain during or since. Really happy to have been able to do it but I'll give myself a break from running tomorrow.

C • ankle 1

C • clothing 1

Running 12:00 [2] 2.0 km (6:00 / km)

Cycling 1:35:00 [2]

In the gym watching a Liam Neeson film when I got back to Dundee.

Saturday Apr 23, 2016 #

Running 11:45 [2] 1.83 km (6:25 / km)
(injured)

Warm up - ankle strapped very tightly

Orienteering 31:30 [1] 3.5 km (9:00 / km)
(injured)

Pottered around the prologue of the JOK chasing sprint. Some walking but majority jogging. Tentative down hills but OK otherwise.

Running 6:20 [2] 1.0 km (6:20 / km)
(injured)

Warm down

Running 14:00 [2] 2.5 km (5:36 / km)
(injured)

Warm up

Orienteering 14:45 [2] 2.2 km (6:42 / km)
(injured)

Straight to number 9 in the hope I'd see some head to head action but got there just as Peter and Duncan were passing..

Friday Apr 22, 2016 #

Cycling 45:00 [2]
(injured)

Before and after

Strength and Conditioning 35:00 [2]
(injured)

3 sets and leg press: 10x 50, 50, 80, 80, 80 on the downstairs machine

Running 6:00 [2] 1.05 km (5:43 / km) +30m 5:00 / km
(injured)

Thursday Apr 21, 2016 #

Cross training 1:05:00
(injured)

5, 5, 4, 4, 3, 3, 2, 2, 1, 1 (1)
Didn't feel great and struggled to push until the 2's. Then I felt pretty good actually.

Running 40:00 [2] 8.8 km (4:33 / km) +80m 4:21 / km
(injured)

Meant to do 3 x 10 (off 2) but struggled to stop myself and did 15, 15, 10. Feeling good and clipping along quite well.

Wednesday Apr 20, 2016 #

Cycling 20:00 [2]
(injured)

Cross training 1:00:00 [2]
(injured)

The gym is pure hell when it is sunny outside.

Strength and Conditioning 32:00 [2]
(injured)

Leg Press:10 x 0, 20, 50, 50, 50 (the unloaded weight is 47.5)
3 sets of circuits

Cross training 10:00 [2]
(injured)

Tuesday Apr 19, 2016 #

Cross training 30:00 [2]
(injured)

Not feeling the cross training love today.

Cycling 15:00 [1]
(injured)

Running 30:00 [2] 6.1 km (4:55 / km) +50m 4:43 / km
(injured)

6 x 5 mins jog, 1 min walk. So I may have got a little carried away but it felt OK, calf a bit tight but otherwise as good as it's been. Now to see how it reacts.

Monday Apr 18, 2016 #

Cross training 5:00 [2]
(injured)

Waiting for the spinning bikes to be free.. Spot the trend.

C • trend 2

Cycling 1:05:00 [2]
(injured)

Strength and Conditioning 14:00 [1]
(injured)

2 sets of circuits..

Running 6:00 [2] 1.1 km (5:27 / km) +30m 4:48 / km
(injured)

So I've not had any reaction from any of the running I've done so I thought I'd test it out. Jogged the whole way home. Seemed fine and no reaction later. Peroneals a bit sore.

Sunday Apr 17, 2016 #

Cycling 1:10:00 [2]
(injured)

Cross training 45:00 [2]
(injured)

Cross training is boring and sweaty.

Running 5:00 [2]
(injured)

5 x 1min jog (2min walk)

Saturday Apr 16, 2016 #

Cycling 51:00
(injured)

Before I was kicked off by the spin class.

Cross training 40:00
(injured)

I had hoped to join the spin class but it was full so did a session on the cross trainer. 10x2min (1min). Working really hard.

Friday Apr 15, 2016 #

Cycling 40:00 [2]
(injured)

Before and after circuits

Strength and Conditioning 34:00 [1]
(injured)

Same as Monday

Thursday Apr 14, 2016 #

Cycling 1:30:00
(injured)

Spin class then extending it out to 90.

Running 3:00 [1]

30s jog, 90s walk. Felt good.

Wednesday Apr 13, 2016 #

Cycling 50:00 [2]
(injured)

Hard going tonight

Cross training 10:00 [2]
(injured)

Just while a class finished.

Strength and Conditioning 15:00 [1]
(injured)

Twice through circuit

Tuesday Apr 12, 2016 #

Cross training 1:45:00
(injured)

Watching the end of the great Gatsby..

Running 2:30 [1]
(injured)

30 seconds jog, 2 minutes walk on the way home. Not painful but not really comfortable all the same.

Monday Apr 11, 2016 #

6 PM

Cross training 30:00 [2]
(injured)

On the cross trainer while the spin class finished. Started the great Gatsby but left most of it for tomorrow.

Cycling 30:00
(injured)

Mostly easy but 5 minutes of standing against a high resistance.

Strength and Conditioning 34:00 [1]
(injured)

Leg press first while another class ended. 10x 0, 30, 40, 40, 40
Then a circuit mainly the same as I've done before.

Cross training is much more faff than regular training.

Sunday Apr 10, 2016 #

9 AM

Cycling 1:30:00 [2]
(injured)

But later to avoid another spin class. Struggled through a very bad Samuel L Jackson film (Big game). Felt much better once it had finished.

Ankle feeling good.

Saturday Apr 9, 2016 #

8 AM

Cycling 1:30:00
(injured)

Arrived just as a spin class was about to start, doh. Decided I couldn't be bothered to do anything else so joined the spin class.. Was quite fun apart from the instructor who told everyone to 'give it everything' at an impossible frequency. Naively I did give everything the first few times which made it quite hard.

2 PM

Note
(injured)

Some mapping/scouting around Hallglen for Sprint Scotland. Great area.

Friday Apr 8, 2016 #

5 PM

Cycling 31:00 [2]
(injured)

As much as I could do before getting kicked off by a spin class.

6 PM

Strength and Conditioning 34:00 [1]
(injured)

Core, glutes and back.
A bit of arms to kill time.
Leg press - 10 x 0, 20, 40, 40

Cycling 35:00 [2]
(injured)

After the spin class

Ankle feeling quite good today. Still a bit site but less swollen and generally better.

Thursday Apr 7, 2016 #

Note
(injured) (rest day)

Ankle a bit less sore this morning. Still quite bad but I didn't have to resort to crutches for the first five minutes which is a bonus.. This improvement has made me tempted to spin again tonight but might play it safe and rest it again..

Wednesday Apr 6, 2016 #

Note
(injured)

Ankle very sore again this morning, perhaps worse than yesterday. Maybe from not moving over night and stiffening up? Maybe overloaded it? Going to see a physio tonight in any case.

Note
(injured)

Saw Physio. Reasonably good news in that it is a fairly typical sprain, which I suppose is good going forward, but I have damaged all three of the ligaments down the outside of the ankle. Basically keep doing what I am doing and as long as it doesn't get worse, I probably haven't overdone things too much.

7 PM

Cycling 1:00:00 [2]
(injured)

God cycling is boring. I've put some films on my tablet for next time..

Strength and Conditioning 12:00 [1]
(injured)

Small circuit afterwards

Tuesday Apr 5, 2016 #

Note
(injured)

Ankle very sore again this morning, to the point where I needed a crutch for a little bit to hobble around. Stuck my foot in some cold water which helped. I was trying to move it around when it was all iced and numb yesterday, perhaps I overdid it..

Hard to know whether pain is telling me I'm doing something good or something bad, it seems to have plateaued a bit.

6 PM

Cycling 1:00:00
ahr:98 max:158 (injured)

On the spinning bike again. Mainly easy but tried a couple of short efforts later on. Ankle fine. Not sure whether the heart rate is to be trusted..

Monday Apr 4, 2016 #

Note
(injured)

Ankle sore this morning when waking up. Eased off after an hour or so but then got quite sore again as I was leaving work so skipped the gym.

Not sure whether this was down to too much on the weekend or lack of icing/elevating/care during the day. Got home and stuck my foot in a bucket of ice on and off for the evening.

Sunday Apr 3, 2016 #

Note
(injured)

21/27 good training weeks since the beginning of October. 4 weeks of niggly knee pain in December and now this past couple of weeks of ill/injured. Hopefully the ankle will settle enough that I can at least start to cross train well. I take a bit of heart from the fact that Will is running well off a lot of spinning this winter - It is possible to stay in good shape while cross training.

C • X training 1

2 PM

Cycling 45:00 [2]
(injured)

Back on the spin bike. Ankle a bit more sore this morning after yesterdays exploits so I kept it to the bike. Also, cycling hurts my arse.

Saturday Apr 2, 2016 #

Cycling 45:00 [2]
(injured)

Ankle has settled reasonably well. It is still swollen/bruised and a bit painful, but I can walk reasonably normally and thus ready for a bit of cross training.

Cross training 15:00 [2]
(injured)

Cross trainer - A bit more uncomfortable than the bike.

Cross training 5:00 [2]
(injured)

Stairs machine - more uncomfortable again but could be good when it gets a bit better.

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