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Training Log Archive: Kris

In the 7 days ending Nov 19, 2017:

activity # timemileskm+m
  Running8 7:13:37 50.83(8:32) 81.81(5:18) 1500
  Cycling4 3:30:00
  Strength and Conditioning2 1:25:00
  Total12 12:08:37 50.83 81.81 1500

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MoTuWeThFrSaSu

Sunday Nov 19, 2017 #

10 AM

Running 1:55:36 intensity: (5:18 @1) + (47:23 @2) + (1:02:20 @3) + (35 @4) 24.04 km (4:49 / km) +270m 4:33 / km
ahr:133 max:157

Felt good today, I should ceilidh more often.

Saturday Nov 18, 2017 #

8 AM

Cycling 1:00:00 intensity: (44:48 @1) + (13:00 @2) + (2:12 @3)
ahr:106 max:150

12 PM

Running 1:38:50 intensity: (2:51 @1) + (30:23 @2) + (1:04:32 @3) + (1:04 @4) 14.55 km (6:48 / km) +890m 5:12 / km
ahr:137 max:158

A bit tight and niggly but not sore. More frustrating is that I just feel that one side of my body isn't doing what it is supposed to - foot either dragging or slapping the ground.

Friday Nov 17, 2017 #

6 AM

Running 12:00 [1] 2.0 km (6:00 / km) +40m 5:27 / km

Strength and Conditioning 45:00 [1]

Bar warm up.

Deadlift x 5 - 50, 55, 60, 60
Bench Press x 10 - 20, 20, 20, 20

Pull up x 5 - -50, -50, -50, -50
DB Split Squat x 5 L+R - 8, 8, 8, 8

{10x Side hip raise L+R, 10x Swiss Ball Rollout, 10x SL Bridge L+R, 10 x Arabesque L+R, 5 x SL box jumps L+R} x 2

Thursday Nov 16, 2017 #

7 AM

Cycling 45:00 intensity: (42:46 @1) + (2:14 @2)
ahr:98 max:124

6 PM

Running 47:39 intensity: (8:48 @1) + (30:16 @2) + (6:35 @3) + (2:00 @4) 10.22 km (4:40 / km) +86m 4:28 / km
ahr:122 max:160

Wednesday Nov 15, 2017 #

6 AM

Running 10:00 [1] 2.0 km (5:00 / km) +40m 4:33 / km

Strength and Conditioning 40:00 [1]

Bar warm up.

Back Squat x 5 - 50, 50, 55, 55
Hanging row x 10

Deadlift x 5 - 50, 50, 50, 60
DB Shoulder Press x 10 - 7, 7, 7, 7

{45s Plank, 45s Side Plank L+R, 30s SL Bridge L+R, 10 x Arabesque L+R, 5 x SL box jumps L+R}
5 PM

Running 41:00 intensity: (14:05 @1) + (21:18 @2) + (5:37 @3) 6.8 km (6:02 / km) +28m 5:54 / km
ahr:113 max:143

Short run and some drills. Running still feels awkward/uncomfortable and still nagging bits of pain. Frustrating.

Tuesday Nov 14, 2017 #

7 AM

Cycling 1:00:00 [1]
ahr:88 max:102

12 PM

Running 1:00:38 intensity: (1:18 @1) + (16:02 @2) + (40:00 @3) + (3:18 @4) 12.89 km (4:42 / km) +98m 4:32 / km
ahr:139 max:160

Monday Nov 13, 2017 #

7 AM

Cycling 45:00 [1]
ahr:89 max:102

Left calf a bit tender still but otherwise feeling ok.
5 PM

Running 47:54 intensity: (8:23 @1) + (22:00 @2) + (17:31 @3) 9.31 km (5:09 / km) +47m 5:01 / km
ahr:126 max:152

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