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Training Log Archive: Kris

In the 31 days ending Jul 31, 2020:

activity	#	time	miles		km		+m	load
Running	37	36:47:56	312.78	(7:04)	503.37	(4:23)	3968	560.6
Cycling	4	12:18:04						141.7
Strength and Conditioning	14	9:08:50						70.4
Rehab	12	3:00:00
Orienteering	1	15:52	2.35	(6:45)	3.78	(4:12)	52	9.5
Total	64	61:30:42	315.13		507.15		4021	782.2
[1-5]	52	58:30:42

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Friday Jul 31, 2020 #

11 AM

Running 58:31 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 7.17 km (4:28 / km) +61m 4:17 / km
ahr:124 max:139 shoes: Blue Float

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

Strength and Conditioning 34:59
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

Thursday Jul 30, 2020 #

10 AM

Running 51:55 11.98 km (4:20 / km) +87m 4:11 / km
ahr:126 max:140 shoes: Grey Ride

5 PM

Running 51:36 10.89 km (4:44 / km) +123m 4:29 / km
ahr:114 max:139 shoes: Black Duo

Very wet

Wednesday Jul 29, 2020 #

7 AM

Rehab 15:00 [0]

12 PM

Strength and Conditioning 30:00
ahr:116 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)

3 x 10 e/s Band toe walks
3 x 10 Band pull through

3 x 10 Back squat (32 kg)
3 x 10 Supported T row

3 x 10 Supported knee tuck
3 x 30 s V sit

5 PM

Running 1:14:43 17.37 km (4:18 / km) +53m 4:14 / km
ahr:126 max:153 shoes: Grey Ride

Tentsmuir - Achilles took a while to warm up (~20 minutes) but was fine after that.

Tuesday Jul 28, 2020 #

11 AM

Running 14:00 [2] 2.8 km (5:00 / km) +60m 4:31 / km
shoes: Black/Blue Ride

Running 35:00 7.5 km (4:40 / km)
shoes: Black/Blue Ride

Haha, Garmin not having a good few days. I finally dug out the cable to upload the training from the last few days before heading out but my watch didn't seem to want to work at all today. First, it stopped showing me distance, ok fine, but then when I saved my warm up it got stuck on 'saving' with nothing I could do. At least the session was a fartlek so running without any idea of time or pace was ok.
I know that the cycle track takes me roughly 4 mins at a hard effort so I still managed roughly the session I had planned: 2 x 4 mins, 2 x 3 mins, 2 x 2 mins (60-90 s), 4 x 1 mins (~45 s)
Big headwind on every other rep (and all of the 1 mins)

C • Garmin 15

Running 14:00 [2] 2.8 km (5:00 / km)
shoes: Black/Blue Ride

5 PM

Running 33:20 [2] 7.4 km (4:30 / km) +70m 4:18 / km
shoes: Green More

Same problem as this morning..

Running 2:00 [2] 0.4 km (5:00 / km)
shoes: Blue Tarta

2 strides in flats

Monday Jul 27, 2020 #

12 PM

Running 51:00 [2] 11.72 km (4:21 / km) +78m 4:13 / km
ahr:154 max:174 shoes: Green More

More swim than run.

5 PM

Strength and Conditioning 55:00
ahr:111 max:136

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 Cha cha's
3 x 5 Squat and press (12 kg)

4 x 10 Back squat (32 kg)

4 x 15 Supported T row
4 x 15 Band frontal raise

4 x 15 Supported hamstring curl

4 x 10 Hollow rock knee to elbow
4 x 10 e/s Banded woodchop

9 PM

Rehab 15:00 [0]

Sunday Jul 26, 2020 #

10 AM

Running 1:55:10 24.0 km (4:48 / km) +487m 4:21 / km
ahr:133 max:159 shoes: Black Scott

With Duncan and Spongey from Dunkeld

9 PM

Rehab 15:00 [0]

Saturday Jul 25, 2020 #

11 AM

Running 1:26:27 21.31 km (4:03 / km) +11m 4:03 / km
ahr:149 max:182 shoes: Black/Blue Ride

6 km tempo, 2 km float, 2 km hard
3.13, 3.13, 3.13, 3.13, 3.10, 3.13
3.45, 3.41,
3.02, 3.06

Felt pretty hard but got through ok. Achilles fine.

5 PM

Strength and Conditioning 45:01
ahr:106 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 toe walks
3 x 10 Band pull through

4 x 8 Deadlift (32 kg)
4 x 40 Double leg hops

4 x 8 Seated shoulder press (12 kg)
4 x 6 e/s Lunge (32 kg)

4 x 10 Supported knee tuck
4 x 30 s V sit

Friday Jul 24, 2020 #

3 PM

Cycling 3:04:50
ahr:119 max:166

82.7 km 1279 m
Ride with Duncan - some good climbs

Thursday Jul 23, 2020 #

12 PM

Running 41:11 9.4 km (4:23 / km) +84m 4:12 / km
ahr:127 max:148 shoes: Green More

5 PM

Running 39:05 7.26 km (5:23 / km) +30m 5:16 / km
ahr:114 max:125 shoes: Black Duo

Nice evening run with Anwen around Tentsmuir

Wednesday Jul 22, 2020 #

7 AM

Rehab 15:00 [0]

1 PM

Strength and Conditioning 30:00
ahr:112 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 Cha cha's
3 x 5 Squat and press (12 kg)

3 x 8 e/s Lunge (12 kg)
3 x 8 Seated Shoulder Press (12 kg)

3 x 10 Hollow Rock Knee to Elbow
3 x 8 e/s Banded Woodchop

5 PM

Running 1:16:32 17.92 km (4:16 / km) +152m 4:06 / km
ahr:129 max:147 shoes: Green More

Achilles feeling really good today which is very nice.

Tuesday Jul 21, 2020 #

7 AM

Running 32:12 7.2 km (4:28 / km) +62m 4:17 / km
ahr:126 max:147 shoes: Green More

5 PM

Running 19:53 4.17 km (4:46 / km) +13m 4:42 / km
ahr:117 max:143 shoes: Black/Blue Ride

Running 30:00 8.73 km (3:26 / km)
ahr:166 max:180 shoes: Black/Blue Ride

10 x 2 mins (1 mins) with Jamie on the grass. Nice to have company for the first time in ages.

Running 22:09 4.16 km (5:19 / km) +61m 4:58 / km
ahr:131 max:144 shoes: Black/Blue Ride

Monday Jul 20, 2020 #

1 PM

Running 32:37 7.28 km (4:29 / km) +71m 4:16 / km
ahr:121 max:143 shoes: Black Duo

5 PM

Running 33:53 7.32 km (4:38 / km) +114m 4:18 / km
ahr:122 max:143 shoes: Green More

Strength and Conditioning 30:00
ahr:99 max:129

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 Cha cha's
3 x 5 Squat and press (12 kg)

4 x 8 Back squat (32 kg)
4 x 10 Band frontal raise

4 x 10 Supported hamstring curl

3 x 10 Hollow rock knee to elbow
3 x 10 e/s Banded woodchop

Sunday Jul 19, 2020 #

10 AM

Running 1:46:35 26.07 km (4:05 / km) +263m 3:54 / km
ahr:141 max:160 shoes: Black Scott

Lovely run through Glen Tilt

8 PM

Rehab 15:00 [0]

Saturday Jul 18, 2020 #

10 AM

Cycling 2:44:32
ahr:117 max:157

72.8 km 683 m

Friday Jul 17, 2020 #

7 AM

Strength and Conditioning 40:00
ahr:96 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 toe walks
3 x 10 Band pull through

3 x 8 Deadlift (32 kg)
3 x 40 Double leg hops

3 x 10 Seated shoulder press (12 kg)
3 x 8 e/s Lunge (32 kg)

3 x 10 Supported knee tuck
3 x 30 s V sit

5 PM

Running 1:07:04 17.48 km (3:50 / km) +54m 3:47 / km
ahr:142 max:172 shoes: Black/Blue Ride

6 km progression (3:40-3:10's), 1 km steady (3:40), 1 km harder (3:06). Achilles OK.

Thursday Jul 16, 2020 #

7 AM

Running 44:50 9.44 km (4:45 / km) +83m 4:33 / km
ahr:125 max:143 shoes: Green More

Achilles much better than last night.

8 PM

Rehab 15:00 [0]

3 x 15 (DL Calf raises, SL Calf raises, Eccentric Calf raises, SL Bent-leg Calf Raises)

Wednesday Jul 15, 2020 #

12 PM

Strength and Conditioning 32:00 [1]

5 PM

Running 1:20:18 17.26 km (4:39 / km) +29m 4:37 / km
ahr:120 max:138 shoes: Grey Ride

Achilles niggled away the whole run - not really a surprise after yesterday and the fact that I was in a rush beforehand so I didn't do the required stretching/mobility..

Tuesday Jul 14, 2020 #

7 AM

Running 33:16 7.18 km (4:38 / km) +73m 4:25 / km
ahr:106 max:133 shoes: Black/Blue Ride

5 PM

Running 19:34 4.14 km (4:44 / km) +37m 4:32 / km
ahr:112 max:140 shoes: Black/Blue Ride

Running 22:38 5.58 km (4:03 / km)
ahr:160 max:179 shoes: Black/Blue Ride

12 x 400 (45s)
71, 68, 66, 67, 66, 68, 67, 67, 67, 66, 65, 66

A bit windy and felt like hard work but I enjoyed it all the same. Achilles felt fine but will monitor to see if it reacts.

Running 22:35 4.65 km (4:52 / km) +38m 4:40 / km
ahr:127 max:155 shoes: Black/Blue Ride

9 PM

Rehab 15:00 [0]

3 x {20 calf raises e/s, 20 cockey walk e/s, 20 bent leg calf raise e/s}

Monday Jul 13, 2020 #

7 AM

Running 49:59 11.72 km (4:16 / km) +78m 4:08 / km
ahr:135 max:149 shoes: Green More

5 PM

Strength and Conditioning 49:00
ahr:109 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 e/s Cha cha's
3 x 5 Squat and press (12 kg)

3 x 10 Back squat (32 kg)

3 x 15 Supported T row
3 x 10 Band frontal raise

3 x 10 Supported hamstring curl

3 x 10 Hollow rock knee to elbow
3 x 10 e/s Banded woodchop

Sunday Jul 12, 2020 #

10 AM

Running 1:40:51 25.85 km (3:54 / km) +70m 3:51 / km
ahr:145 max:157 shoes: Grey Ride

Tempted by a mountain adventure but thought I should probably be sensible and enjoyed an out and back on the Deeside way instead. Lovely day, beautiful views and easy running. I probably ran a bit fast, but I was feeling good and enjoying myself.

9 PM

Rehab 15:00 [0]

Going to log rehab since I've been doing quite a lot of calf strength work.
3 x {20 calf raises e/s, 20 cockey walk e/s, 20 seated soleus e/s (30 kg)}

Saturday Jul 11, 2020 #

10 AM

Running 1:00:00 10.21 km (5:52 / km) +294m 5:08 / km
ahr:109 max:155 shoes: Grey Ride

Nice run with Anwen around the Balmoral cairns. We found eight, apparently there are eleven. Definitely should have brought an orienteering map - lovely forest.

2 PM

Cycling 2:36:40
ahr:126 max:167

68.7 km 1345 m
Nice ride towards Balmoral and then over toward Tomintoul. Some big climbs today - I was very concerned I wouldn't make it up a couple of them..

Friday Jul 10, 2020 #

11 AM

Strength and Conditioning 41:00
ahr:117 max:143

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

3 x 8 Deadlift (32 kg)
3 x 40 Double leg hops

3 x 8 Seated shoulder press (12 kg)

3 x 8 e/s Lunge (32 kg)

3 x 8 Supported knee tuck
3 x 20 s V sit

4 PM

Running 10:00 2.18 km (4:35 / km) +40m 4:12 / km
ahr:121 max:141 shoes: Black Scott

Orienteering 15:52 3.78 km (4:12 / km) +52m 3:55 / km
ahr:164 max:179 shoes: Black Scott

Ballater sprint from Scottish Six Days 2017 - I made a couple of mistakes in the woodland but the orienteering took my mind off the hard work. ~15 seconds down on Spongey's time from the day (he also made a big mistake in the woodland.

Running 16:00 4.77 km (3:21 / km)
ahr:165 max:181 shoes: Black Scott

A couple of minutes of recovery and jog over to the Deeside way then 4, 3, 2, 1 min hard (2 minute jog). Felt easier than last Tuesday when I did a similar session.

Running 25:27 5.47 km (4:39 / km) +26m 4:33 / km
ahr:132 max:152 shoes: Black Scott

9 PM

Rehab 15:00 [0]

Calf rehab:
4 x {15 calf raises e/s, cockey walk e/s, bent leg calf raise}

Thursday Jul 9, 2020 #

8 AM

Running 49:38 11.76 km (4:13 / km) +88m 4:04 / km
ahr:132 max:152 shoes: Black Duo

Left a bit late and in a rush to get back in time for work. In the door at 8:52, showered, breakfast and at my desk by 9.00 - peak efficiency.

5 PM

Running 41:12 8.81 km (4:40 / km) +120m 4:23 / km
ahr:114 max:133 shoes: Black/Blue Ride

Wednesday Jul 8, 2020 #

1 PM

Running 1:11:49 16.89 km (4:15 / km) +169m 4:03 / km
ahr:131 max:153 shoes: Green More

Everything feeling good.

5 PM

Strength and Conditioning 30:30
ahr:112 max:131

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 Cha cha's
3 x 5 Squat and press (12 kg)

3 x 6 e/s Lunge
3 x 8 e/s Seated shoulder press (12 kg)

3 x 8 Hollow rock knee to elbow
3 x 10 e/s Banded woodchop

Tuesday Jul 7, 2020 #

6 AM

Running 56:47 12.15 km (4:40 / km) +89m 4:30 / km
ahr:127 max:150 shoes: Black Ride

Planning on doing a session on Friday (hopefully with some orienteering) so stuck to easy running today.

5 PM

Rehab 15:00 [0]

3 x {20 calf raises e/s, 20 cockey walk e/s, 20 seated soleus e/s (30 kg)}

Monday Jul 6, 2020 #

4 PM

Strength and Conditioning 44:20 [1]
ahr:79 max:113

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 Cha cha's
3 x 5 Squat and press (12 kg)

3 x 8 Back squat (32 kg)

3 x 10 Supported T row
3 x 10 Band frontal raise

3 x 8 Supported hamstring curl

3 x 8 Supported knee tuck
3 x 8 e/s Banded woodchop

Running 58:10 12.54 km (4:38 / km) +45m 4:33 / km
ahr:118 max:133 shoes: Black Ride

Sunday Jul 5, 2020 #

11 AM

Running 1:35:23 22.54 km (4:14 / km) +283m 3:59 / km
ahr:133 max:153 shoes: Green More

Legs and Achilles feeling good.

Saturday Jul 4, 2020 #

9 AM

Cycling 3:52:02
ahr:120 max:155

102.8 km 1145 m

4 PM

Rehab 15:00 [0]

Friday Jul 3, 2020 #

12 PM

Running 56:40 13.64 km (4:09 / km) +76m 4:02 / km
ahr:137 max:174 shoes: Black Ride

Achilles feeling fine (similar to yesterday with ache in morning and first five minutes), legs still pretty tired from Tuesday. Did 2 miles tempo feeling pretty ordinary but no issues injury wise. Day off running tomorrow.

5 PM

Strength and Conditioning 54:00
ahr:103 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 e/s Band step back
3 x 10 Band bent over row

4 x 8 Reverse lunge (2 x 12 kg, 2 x 30 kg)

4 x 10 Hamstring slider

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

3 x 10 Otis sit up
3 x 10 Band side lying pull

Thursday Jul 2, 2020 #

12 PM

Running 49:29 11.7 km (4:14 / km) +81m 4:05 / km
ahr:129 max:148 shoes: Green More

Similar feelings to yesterday but eased again after 5 minutes or so. A bit sore first thing but probably not helped by banging my heel against the bed when I got up.

5 PM

Running 50:04 10.8 km (4:38 / km) +119m 4:24 / km
ahr:126 max:149 shoes: Black Duo

Nice run, taking it really easy. Legs a bit tired - Achilles same as earlier.

6 PM

Rehab 15:00 [0]

Wednesday Jul 1, 2020 #

1 PM

Strength and Conditioning 33:00
ahr:106 max:139

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 Reverse lunge (12 kg)
3 x 8 Single arm supported row

3 x 10 Otis sit up (12 kg)
3 x 10 Band side lying pull

4 PM

Running 1:12:18 16.47 km (4:23 / km) +151m 4:12 / km
ahr:129 max:146 shoes: Black Ride

Achilles a bit achy in the first five minutes (1-2) but eased quickly and I didn't feel it again. Another little ache after finishing. Worse than at the start of the week but much better than it has been - happy days!

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