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Training Log Archive: Kris

In the 7 days ending Jan 21:

activity # timemileskm+m
  Running10 10:48:07 91.28(7:06) 146.9(4:25) 1059
  Strength and Conditioning3 1:10:00
  Total10 11:58:07 91.28 146.9 1059

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Sunday Jan 21 #

8 AM

Running 2:04:29 intensity: (2:35 @1) + (32:38 @2) + (50:02 @3) + (39:14 @4) 31.01 km (4:01 / km) +141m 3:56 / km
ahr:144 max:174

19 cold miles with the hawks (-2 at start). Picked it up a bit near the end.

Saturday Jan 20 #

10 AM

Running 1:43:03 intensity: (1:08:08 @1) + (23:01 @2) + (4:46 @3) + (6:00 @4) + (1:08 @5) 23.15 km (4:27 / km) +226m 4:15 / km
ahr:95 max:177

Went to the bridge as I figured it would be the least icy place for fast running. It was a bit icy but not too bad but I wasn't feeling great so cut after one rep to just keep it easy.

Friday Jan 19 #

6 AM

Running 50:00 intensity: (13:30 @1) + (36:30 @2) 11.1 km (4:30 / km) +40m 4:25 / km
ahr:124 max:134

Went for treadmill over braving the elements.

Strength and Conditioning 10:00 [1]

Thursday Jan 18 #

7 AM

Running 39:32 intensity: (1:13 @1) + (35:44 @2) + (2:35 @3) 8.82 km (4:29 / km) +91m 4:16 / km
ahr:125 max:140

Legs feeling ok, still quite cold.
6 PM

Running 1:19:02 intensity: (6:54 @1) + (1:07:58 @2) + (3:59 @3) + (11 @4) 18.0 km (4:23 / km) +148m 4:13 / km
ahr:123 max:156

Same bits icy as yesterday, not too bad. Couple of strides at the end.

Wednesday Jan 17 #

6 AM

Running 11:00 [1] 2.1 km (5:14 / km) +20m 5:00 / km

Strength and Conditioning 40:00 [1]

Bar warm up.

Back Squat x 5 - 60, 65, 65
DB Shoulder Press x 10 - 10, 10, 10

Straight Leg Deadlift x 5 - 60, 60, 60
DB bent over row x 10 - 10, 10, 10

{60s Plank with leg lift, 40s Side Plank with leg lift L+R, 40s SL Bridge with leg lift L+R - 6kg, 10 x Arabesque L+R 6kg, 10 x SL box jumps L+R} x2
5 PM

Running 1:23:05 intensity: (4:08 @1) + (1:16:57 @2) + (2:00 @3) 19.09 km (4:21 / km) +158m 4:11 / km
ahr:124 max:138

Bit iffy in parts due to the ice but mainly ok..

Tuesday Jan 16 #

5 PM

Running 36:35 intensity: (7:20 @1) + (17:37 @2) + (2:12 @3) + (9:26 @4) 7.53 km (4:51 / km) +36m 4:45 / km
ahr:129 max:169

Running 31:54 intensity: (1:54 @1) + (3:33 @2) + (3:29 @3) + (17:37 @4) + (5:21 @5) 7.91 km (4:02 / km)
ahr:158 max:182

3 laps sustained (~2.1km) [2 mins], 8 x 1 lap (~690m) [1 min]
6.20, 1.57, 1.57, 1.56, 1.57, 1.57, 1.55, 1.56, 1.54

Felt good tonight - possibly because the session was a bit more my type of work, but probably also because of shifting the gym to Monday. The compromise I have made with myself is that I will shift my S&C/gym work to Monday, Wednesday and Friday. I will do a full session including a heavy lift on Wednesday, a shortened session without a heavy lift on Monday and a short body weight session on a Friday. I'd rather do two heavy type lifts each week, but I can't see a way of scheduling that without impacting on the Tuesday session - which I think is important. Hopefully adding something short on a Friday will keep the volume of conditioning at a level that I will still see the main benefit of increased robustness, which is what I am seeking..

Sessions on this road loop are a bit more like fartlek than those on the track with more changes in speed during the rep.

Running 26:45 intensity: (13 @1) + (1:50 @2) + (7:10 @3) + (17:32 @4) 5.01 km (5:20 / km) +58m 5:03 / km
ahr:152 max:165

Monday Jan 15 #

7 AM

Running 41:42 intensity: (6:15 @1) + (34:57 @2) + (30 @3) 8.78 km (4:45 / km) +92m 4:31 / km
ahr:120 max:138

Throat still a bit sore but feeling a bit better in general.
6 PM

Running 21:00 [2] 4.4 km (4:46 / km) +50m 4:31 / km

Strength and Conditioning 20:00 [1]

Gym busy so did what I could and then finished at home. Trying Monday/Wednesday this week without lifting anything bigger on Monday.

DB Split Squat x 5 L+R - 7.5, 7.5, 7.5
Pull up x 5 - -45, -45, -45

{10x Side hip raise L+R, 10 x Crunches, 10x SL Bridge L+R, 10 x Arabesque L+R (12kg), 10 x SL Calf Raises L+R} x 2

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