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Training Log Archive: Kris

In the 7 days ending Jan 20:

activity # timemileskm+mload
  Running9 6:43:06 55.56(7:15) 89.41(4:31) 74376.7
  Strength and Conditioning1 35:013.7
  Total9 7:18:07 55.56 89.41 74380.4

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MoTuWeThFrSaSu

Sunday Jan 20 #

1 PM

Running 1:33:09 intensity: (12:53 @1) + (1:10:54 @2) + (9:22 @3) 22.08 km (4:13 / km) +159m 4:04 / km
ahr:123 max:147 shoes: Green Peg 1

Longer run to see how things are before hopefully getting back into the swing of things next week. Achilles fine, right hip a bit stiff.

Saturday Jan 19 #

9 AM

Running 45:16 intensity: (3:33 @1) + (17:51 @2) + (23:04 @3) + (48 @4) 10.43 km (4:20 / km) +96m 4:09 / km
ahr:133 max:159 shoes: Green Peg 1

Achilles fine - was going to double but I got on a roll with painting and carpeting.

Friday Jan 18 #

12 PM

Running 46:29 intensity: (6:23 @1) + (29:20 @2) + (4:19 @3) + (6:27 @4) 10.23 km (4:33 / km) +52m 4:26 / km
ahr:127 max:164 shoes: Green Peg 1

A few little moans from the Achilles but main issue was a tight right calf (other leg!).

Thursday Jan 17 #

7 AM

Running 39:44 intensity: (19:05 @1) + (15:16 @2) + (5:23 @3) 8.78 km (4:31 / km) +86m 4:19 / km
ahr:106 max:148 shoes: Green Peg 1

Feeling much better on waking than yesterday. I could notice some soreness for the first five minutes but nothing after that.
5 PM

Running 14:06 intensity: (1:09 @1) + (12:57 @2) 3.16 km (4:28 / km) +7m 4:25 / km
ahr:120 max:128 shoes: Green Peg 1

Started running with no pain at all, but heel started to hurt after about 4-5 minutes. Since this was the opposite way to this morning, increasing pain rather than decreasing, I made the decision to turn around and call it a day. It wasn't really any worse by the time I got back to the car and perhaps it would have faded if I had continued, but I'm really keen to get this sorted so I can put a decent block of training in.

A bit frustrated as this could have been avoided. I still need to remember to not get carried away and to do the basics right when I'm feeling good. No racing for me on the weekend - I'm going to be very cautious for a few days and hopefully I can build back to a decent volume nest week.

A good reminder going into marathon training that two weeks at 95% is better than one week at 105% and another at 60%. Consistency.

Wednesday Jan 16 #

6 AM

Running 6:02 [1] 1.14 km (5:16 / km)
ahr:96 max:111 shoes: Green Peg 1

Achilles not great this morning - sore jogging down to the gym. I'll rest tonight and see how it is tomorrow. Hopefully I've caught it before it is too bad.

Strength and Conditioning 35:01 intensity: (32:45 @1) + (2:16 @2)
ahr:85 max:125

Bar warm up
3 x {Back squat x 8 @ 50, DB row x 10 @ 8}
3 x {Reverse lunge x 8 @ 35, DB shoulder press x 10 @ 8}
Started some core but kicked out of the studio for a class.

Running 6:34 intensity: (3:15 @1) + (3:14 @2) + (5 @3) 1.14 km (5:47 / km) +44m 4:50 / km
ahr:117 max:135 shoes: Green Peg 1

6 PM

Note

Glad I didn't take my running kit to work because I would have definitely caved and gone for a run this evening given how the Achilles felt during the day. A day off should do it good though.

Tuesday Jan 15 #

7 AM

Running 41:26 intensity: (15:01 @1) + (23:35 @2) + (2:50 @3) 8.82 km (4:42 / km) +83m 4:29 / km
ahr:119 max:142

Normal morning run, feeling back to normal.
6 PM

Running 58:36 intensity: (20:02 @1) + (36:26 @2) + (2:08 @3) 12.85 km (4:34 / km) +156m 4:18 / km
ahr:117 max:139 shoes: Green Peg 1

Achilles a bit sore, so avoided intervals. It's gotten worse after the weekend; probably a combination of spikes, lack of stretching and old shoes for the last little while. Have new shoes now and will get back on the stretching to hopefully nip it in the bud.

Monday Jan 14 #

5 PM

Running 51:44 intensity: (28:07 @1) + (23:37 @2) 10.77 km (4:48 / km) +61m 4:40 / km
ahr:111 max:130

Feeling tired this morning so just the one run today.

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