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Training Log Archive: Kris

In the 30 days ending Jun 30, 2020:

activity # timemileskm+mload
  Running30 29:17:11 239.28(7:21) 385.09(4:34) 2764418.8
  Cycling8 19:05:08267.3
  Strength and Conditioning13 10:45:3072.0
  Rehab1 15:00
  Total48 59:22:49 239.28 385.09 2764758.2
  [1-5]47 59:07:49

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Tuesday Jun 30, 2020 #

10 AM

Running 16:29 intensity: (5:39 @1) + (9:40 @2) + (1:06 @3) + (4 @4) 2.83 km (5:50 / km) +37m 5:29 / km
ahr:118 max:155 shoes: White Hawk 2

Mobilised the foot and subtalar joint (as best I could) before running and no pain from the Achilles - only a bit of discomfort from within the ankle.

Running 22:02 intensity: (9 @1) + (1:25 @2) + (3:35 @3) + (7:07 @4) + (9:46 @5) 6.01 km (3:40 / km) +5m 3:39 / km
ahr:165 max:183 shoes: White Hawk 2

Tester to see how the Achilles fares with some faster running.
4 mins, 3 mins, 2 mins (2 mins), 4 x 1 min (45 s)
Hard work but no pain in the Achilles. Pleasantly surprised by the paces (I thought it would be just as hard but slower).
First intensity 5 running for 12 weeks..

Running 13:54 intensity: (10:10 @2) + (3:44 @3) 2.67 km (5:13 / km) +23m 5:00 / km
ahr:131 max:144 shoes: White Hawk 2

5 PM

Rehab 15:00 [0]

Monday Jun 29, 2020 #

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

Sunday Jun 28, 2020 #

10 AM

Cycling 2:07:49 intensity: (41:26 @1) + (1:11:02 @2) + (15:21 @3)
ahr:118 max:154

55.2 km 602 m
Just keeping it easy, weather a bit crap.
3 PM

Running 1:03:30 intensity: (1:10 @1) + (41:08 @2) + (21:12 @3) 14.23 km (4:28 / km) +162m 4:13 / km
ahr:131 max:145 shoes: Black Ride

Getting out before the rain hit again. Legs a bit tired but Achilles feeling really good.

Saturday Jun 27, 2020 #

11 AM

Running 1:07:46 intensity: (2:47 @1) + (1:03:12 @2) + (1:47 @3) 14.76 km (4:35 / km) +26m 4:33 / km
ahr:124 max:151 shoes: Grey Ride

Nice run around Tentsmuir in the mist.
6 PM

Running 32:16 intensity: (1:29 @1) + (26:12 @2) + (4:35 @3) 6.7 km (4:49 / km) +62m 4:36 / km
ahr:127 max:142 shoes: Blue Ride

Easy second run. A bit of an ache in the Achilles at the start (2) but it eased by 5 minutes..

Friday Jun 26, 2020 #

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

Thursday Jun 25, 2020 #

12 PM

Running 49:13 intensity: (2:47 @1) + (13:14 @2) + (33:12 @3) 11.63 km (4:14 / km) +80m 4:06 / km
ahr:135 max:152 shoes: Green More

Achilles fine, improving quickly.
5 PM

Cycling 1:54:36 intensity: (12:08 @1) + (1:04:22 @2) + (36:18 @3) + (1:48 @4)
ahr:129 max:161

54.2 km 588 m
Amazing evening and enjoyed being out. Big cross-headwind on the way back..

Cycling 11:48 intensity: (2:09 @1) + (7:12 @2) + (2:27 @3)
ahr:125 max:143

5 km
Trundling back home after meeting Anwen for dinner in the park.

Wednesday Jun 24, 2020 #

7 AM

Strength and Conditioning 30:00 intensity: (26:07 @1) + (3:03 @2) + (50 @3)
ahr:104 max:144

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

3 x 6 Split squat (32.5 kg)

3 x 8 Supported hamstring curl
3 x 8 Supported knee tucks
12 PM

Running 58:51 intensity: (2:58 @1) + (26:50 @2) + (28:59 @3) + (4 @4) 13.62 km (4:19 / km) +79m 4:12 / km
ahr:132 max:155 shoes: Black Ride

Scorching out. Achilles feeling good today, a small ache (1-2) in the first five minutes which lasted about 30 seconds and nothing else. A couple of small aches in the afternoon.

Tuesday Jun 23, 2020 #

12 PM

Running 34:54 intensity: (12:22 @1) + (22:31 @2) + (1 @3) 7.38 km (4:44 / km) +66m 4:32 / km
ahr:116 max:134 shoes: Grey Ride

Achilles better than yesterday (2-3) but still not as good as it has been.
5 PM

Cycling 1:30:39 intensity: (40:41 @1) + (30:17 @2) + (17:05 @3) + (2:36 @4)
ahr:119 max:158

38.2 km 545 m
I did a couple of hill reps but the rain made the descent very slippery and I packed the reps in after one very sideways corner.

Monday Jun 22, 2020 #

5 PM

Strength and Conditioning 57:30 intensity: (53:51 @1) + (3:39 @2)
ahr:91 max:127

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

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

Running 5:33 intensity: (24 @1) + (4:54 @2) + (15 @3) 1.16 km (4:48 / km) +1m 4:46 / km
ahr:124 max:136 shoes: Black Triumph

Achilles not good (3-5), I really shouldn't go out immediately after a strength session but I really need to put this to bed.

Sunday Jun 21, 2020 #

11 AM

Running 1:31:52 intensity: (1:12 @1) + (53:45 @2) + (36:55 @3) 21.22 km (4:20 / km) +207m 4:08 / km
ahr:132 max:147 shoes: Green More

Saturday Jun 20, 2020 #

5 PM

Running 46:00 intensity: (6:52 @1) + (32:40 @2) + (6:28 @3) 9.31 km (4:57 / km) +231m 4:24 / km
ahr:124 max:149 shoes: White Hawk 2

Friday Jun 19, 2020 #

4 PM

Strength and Conditioning 50:00 [1]
ahr:77 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 step back
3 x 10 Band bent over row

3 x 8 Lunge complex (12 kg)

3 x 8 Hamstring slider

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

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

Running 38:41 intensity: (2:57 @1) + (23:54 @2) + (9:07 @3) + (2:43 @4) 8.94 km (4:20 / km) +84m 4:08 / km
ahr:130 max:164 shoes: Black Ride

Thursday Jun 18, 2020 #

7 AM

Running 51:57 intensity: (4:44 @1) + (41:22 @2) + (5:51 @3) 11.64 km (4:28 / km) +80m 4:19 / km
ahr:127 max:143 shoes: Green More

5 PM

Cycling 1:32:43 intensity: (49:53 @1) + (22:17 @2) + (12:02 @3) + (8:31 @4)
ahr:119 max:185

34.4 km, 400 m
Tired so I skipped hills and tried a more adventurous route - I've clearly seen too much gravel biking around and fancied a bit of that action. Except the nice gravel road I chose became rutted farm track and then single track - not ideal on a road bike. I even got a bit lost to add into the mix. Fell off once, slowly, and made it through eventually (with a little walking on a marshy section). It was quite fun but probably enough adventure for now..

Wednesday Jun 17, 2020 #

12 PM

Strength and Conditioning 37:00 intensity: (30:36 @1) + (5:46 @2) + (38 @3)
ahr:104 max:138

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

3 x 8 Lunge complex (12 kg)
3 x 8 e/s Single arm supported row

3 x 10 Otis sit up (12 kg)
3 x 10 e/s Band side lying pull
5 PM

Running 1:26:30 intensity: (46 @1) + (42:29 @2) + (43:15 @3) 20.82 km (4:09 / km) +44m 4:07 / km
ahr:134 max:146 shoes: Grey Ride

Beautiful and sunny inland but foggy by the sea and at Tentsmuir. Had to slow myself down at times.

Tuesday Jun 16, 2020 #

12 PM

Running 1:00:40 intensity: (3:33 @1) + (50:31 @2) + (6:36 @3) 13.95 km (4:21 / km) +158m 4:07 / km
ahr:125 max:142 shoes: Black Ride

Running 30:12 intensity: (15:15 @1) + (8:24 @2) + (4:41 @3) + (1:52 @4) 2.41 km (12:32 / km) +17m 12:06 / km
ahr:119 max:161 shoes: Black Ride

Drills and 8 hill sprints.

Monday Jun 15, 2020 #

1 PM

Running 33:32 intensity: (5:52 @1) + (27:40 @2) 7.2 km (4:39 / km)
ahr:118 max:128 shoes: Black Triumph

The last dance episode 3 - interrupted as my treadmill started making some nasty sounds. Hopefully it just needs lubricating..
4 PM

Strength and Conditioning 1:05:00 [1]
ahr:82 max:112

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 Band lateral leg lift
3 x 10 Band overhead press

4 x 8 Back squat (32.5 kg)
4 x 5 e/s Two to One landing

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

3 x 8 e/s Supported single arm row
3 x 15 Band pull apart

3 x 8 Supported hamstring curl
3 x 8 Supported knee tucks

Sunday Jun 14, 2020 #

10 AM

Cycling 3:58:20 intensity: (23:59 @1) + (1:44:24 @2) + (1:36:19 @3) + (13:38 @4)
ahr:133 max:165

109.6 km, 1333 m
Pretty knackered in the last hour but made it home eventually.

Saturday Jun 13, 2020 #

12 PM

Running 1:30:15 intensity: (53 @1) + (7:11 @2) + (31:49 @3) + (50:22 @4) 24.74 km (3:39 / km) +57m 3:36 / km
ahr:153 max:169 shoes: White Hawk 2

Might have gotten a bit carried away but it felt good to run harder again - it's been a while now. I actually didn't feel too unfit either which is nice..

Friday Jun 12, 2020 #

12 PM

Running 46:22 intensity: (3:20 @1) + (14:39 @2) + (28:23 @3) 11.03 km (4:12 / km) +84m 4:03 / km
ahr:133 max:146 shoes: Black Ride

Feeling pretty good and clipping along nicely.

Running 25:32 intensity: (8:26 @1) + (8:53 @2) + (5:29 @3) + (2:44 @4) 2.23 km (11:28 / km)
ahr:127 max:162 shoes: Black Ride

Drills and hill sprints.
4 PM

Strength and Conditioning 50:00 intensity: (46:47 @1) + (3:13 @2)
ahr:89 max:124

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 Band step back
3 x 10 Band bent over row

3 x 6 Lunge complex (22 kg)

3 x 6 Hamstring slider

3 x 6 e/s Single arm kneeling overhead press
3 x 8 Supported T-Row

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

Thursday Jun 11, 2020 #

12 PM

Running 50:00 intensity: (15:04 @1) + (34:56 @2) 11.2 km (4:28 / km)
ahr:117 max:128 shoes: Grey Ride

The last dance ep 2
5 PM

Cycling 1:39:39 intensity: (20:46 @1) + (36:25 @2) + (17:30 @3) + (24:58 @4)
ahr:133 max:172

42.5 km, 727 m
Hill reps. 43:01 for 6 reps - racing some other cyclists helped this evening.
Last 4 weeks on the same session: 47:09, 44:16, 44:05, 43:01 - I'm becoming a cyclist.

Wednesday Jun 10, 2020 #

3 PM

Strength and Conditioning 26:30 intensity: (23:00 @1) + (3:30 @2)
ahr:103 max:121

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 Band lateral leg lift
3 x 10 Band overhead press

3 x 6 e/s Split squat (12 kg)

3 x 8 Supported hamstring curl
3 x 8 Supported knee tucks

Running 1:14:29 intensity: (2:38 @1) + (56:15 @2) + (15:36 @3) 16.84 km (4:25 / km) +137m 4:15 / km
ahr:128 max:146 shoes: Black/Blue Ride

Tuesday Jun 9, 2020 #

12 PM

Running 50:00 intensity: (1:28 @1) + (48:32 @2) 11.6 km (4:19 / km)
ahr:123 max:130 shoes: White Hawk 2

Easy on the treadmill starting The last dance
C • Last Dance 5
4 PM

Running 51:15 intensity: (4:48 @1) + (43:50 @2) + (2:37 @3) 11.09 km (4:37 / km) +81m 4:27 / km
ahr:126 max:140 shoes: White Hawk 2

Out on the roads

Running 11:41 intensity: (7:18 @1) + (2:49 @2) + (1:34 @3) 1.0 km (11:42 / km)
ahr:114 max:149 shoes: White Hawk 2

Drills - meant to be drills and hills but legs pretty tired and Achilles a bit achy

Monday Jun 8, 2020 #

5 PM

Strength and Conditioning 50:00 intensity: (49:32 @1) + (28 @2)
ahr:82 max:123

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 Band lateral leg lift
3 x 10 Band overhead press

4 x 8 Back squat (22 kg)
4 x 5 e/s Two to One landing

3 x 6 e/s Lateral step up (12 kg)

3 x 6 e/s Supported single arm row
3 x 10 Band pull apart

3 x 8 Supported hamstring curl
3 x 8 Supported knee tucks

Running 38:26 intensity: (1:53 @1) + (26:20 @2) + (10:13 @3) 8.85 km (4:20 / km) +84m 4:09 / km
ahr:130 max:149 shoes: Black Ride

Easy after S&C

Sunday Jun 7, 2020 #

9 AM

Cycling 3:40:52 intensity: (27:12 @1) + (1:52:40 @2) + (1:16:09 @3) + (4:51 @4)
ahr:130 max:159

102.5 km 1147 m

Saturday Jun 6, 2020 #

11 AM

Running 1:47:33 intensity: (1:12 @1) + (33:05 @2) + (1:08:27 @3) + (4:49 @4) 23.76 km (4:32 / km) +414m 4:10 / km
ahr:139 max:163 shoes: Black/Blue Ride

Balkello from home

Friday Jun 5, 2020 #

12 PM

Running 47:07 intensity: (5:51 @1) + (21:43 @2) + (19:33 @3) 11.03 km (4:16 / km) +84m 4:07 / km
ahr:129 max:149 shoes: Grey Ride

Running 26:56 intensity: (5:29 @1) + (11:34 @2) + (6:53 @3) + (3:00 @4) 2.35 km (11:27 / km) +7m 11:17 / km
ahr:129 max:164 shoes: Grey Ride

Drills and hill sprints
5 PM

Strength and Conditioning 55:00 intensity: (39:43 @1) + (14:51 @2) + (26 @3)
ahr:108 max:137

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 Band lateral leg lift
3 x 10 Band face pull

4 x 8 Split squat (12 kg)

4 x 10 Push up (knees for last set)
4 x 10 Band pull apart

4 x 10 e/s Single leg box squat

3 x 30 (15 e/s) Core cycles
3 x 8 e/s Banded kneeling Pallof press

Thursday Jun 4, 2020 #

12 PM

Running 39:09 intensity: (3:30 @1) + (26:14 @2) + (9:25 @3) 8.85 km (4:25 / km) +83m 4:13 / km
ahr:127 max:145 shoes: Grey Ride

Easy day

Wednesday Jun 3, 2020 #

9 AM

Strength and Conditioning 40:00 [1]

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 20 (10 e/s) Band lateral leg lift
3 x 10 Band face pull

4 x 10 e/s Single leg box squat

4 x 30 (15 e/s) Core cycles
4 x 10 e/s Banded kneeling Pallof press
2 PM

Running 1:15:48 intensity: (1:37 @1) + (1:11:18 @2) + (2:53 @3) 17.06 km (4:27 / km) +39m 4:24 / km
ahr:127 max:139 shoes: White Hawk 2

First time in Tentsmuir for a while. Stayed on the little paths as much as possible.

Tuesday Jun 2, 2020 #

10 AM

Cycling 1:44:18 intensity: (22:00 @1) + (29:03 @2) + (37:13 @3) + (16:02 @4)
ahr:132 max:164

41.2 km 964 m
Hill reps on the bike before meeting Anwen for a spot of lunch.
44:05 for 6 reps.

Cycling 44:24 intensity: (8:12 @1) + (16:04 @2) + (16:20 @3) + (3:48 @4)
ahr:131 max:163

21.6 km 177 m
Cycle home.
5 PM

Running 44:39 intensity: (2:07 @1) + (22:59 @2) + (19:33 @3) 10.44 km (4:17 / km) +82m 4:07 / km
ahr:131 max:149 shoes: Black Triumph

Monday Jun 1, 2020 #

12 PM

Running 46:13 intensity: (1:20 @1) + (17:26 @2) + (27:27 @3) 11.04 km (4:11 / km) +81m 4:02 / km
ahr:135 max:154 shoes: Black/Blue Ride

Achilles feeling really good.

Running 25:47 intensity: (14:35 @1) + (8:32 @2) + (2:40 @3) 2.2 km (11:44 / km) +6m 11:35 / km
ahr:114 max:141 shoes: Black/Blue Ride

Drills and 6 x hill sprints.
5 PM

Strength and Conditioning 1:05:00 intensity: (52:29 @1) + (12:31 @2)
ahr:99 max:133

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 walk
3 x 10 Band frontal raise

4 x 15 Goblet squat (12 kg)

4 x 10 e/s Single leg deadlift

4 x 10 Supported row
4 x 15 Band lat pull down

4 x 10 e/s Elevated single leg glute bridge

4 x 30 (15 e/s) Knee through
4 x 10 e/s Banded woodchop

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