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Training Log Archive: Kris

In the 7 days ending Feb 3:

activity # timemileskm+mload
  Running8 4:32:16 35.44(7:41) 57.04(4:46) 46150.8
  Cycling2 1:40:0113.9
  Strength and Conditioning5 50:005.0
  Cross training1 4:590.5
  Total14 7:07:16 35.44 57.04 46170.3

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Sunday Feb 3 #

8 AM

Running 1:01:03 intensity: (15:22 @1) + (42:08 @2) + (3:33 @3) 12.89 km (4:44 / km) +95m 4:34 / km
ahr:120 max:140 shoes: Green Peg 1

Saturday Feb 2 #

8 AM

Running 47:20 intensity: (5:22 @1) + (32:43 @2) + (9:15 @3) 9.73 km (4:52 / km) +86m 4:40 / km
ahr:126 max:144 shoes: Green Peg 2

2 PM

Cycling 55:01 intensity: (52:16 @1) + (2:21 @2) + (24 @3)
ahr:95 max:136

Set up the turbo trainer again. Achilles is fine, but I don't want to build too fast and have it flare up again.

Friday Feb 1 #

3 PM

Running 43:17 intensity: (2:21 @1) + (30:44 @2) + (9:27 @3) + (45 @4) 9.45 km (4:35 / km) +50m 4:28 / km
ahr:129 max:157 shoes: Green Peg 1

7 PM

Strength and Conditioning 10:00 [1]

Physio exercises

Thursday Jan 31 #

4 PM

Running 8:09 intensity: (1:33 @1) + (50 @2) + (2:53 @3) + (2:53 @4) 1.71 km (4:46 / km) +8m 4:39 / km
ahr:136 max:162 shoes: Green Peg 2

Cycling 45:00 intensity: (25:36 @1) + (5:28 @2) + (12:57 @3) + (59 @4)
ahr:115 max:159

5, 4, 3, 2, 1 (1 mins) on the spinning bike.

Running 6:29 intensity: (1:14 @1) + (4:13 @2) + (1:02 @3) 1.09 km (5:58 / km) +44m 4:58 / km
ahr:122 max:139 shoes: Green Peg 2

6 PM

Strength and Conditioning 10:00 [1]

Wednesday Jan 30 #

7 PM

Strength and Conditioning 10:00 [1]
(rest day)

Physio exercises.

Tuesday Jan 29 #

7 AM

Running 4:58 [1] 0.83 km (5:58 / km) +8m 5:42 / km
ahr:95 max:106 shoes: Green Peg 2

Achilles not very good at all. Decided not to push it too hard, will reassess this evening.
12 PM

Strength and Conditioning 10:00 [1]

Band exercises.
5 PM

Running 18:16 intensity: (9:44 @1) + (8:32 @2) 3.6 km (5:05 / km)
ahr:113 max:120 shoes: Green Peg 2

Short jog on the treadmill. Better than this morning but still not great - time to really back off and get this sorted.

Cross training 4:59 intensity: (4:35 @1) + (24 @2)
ahr:105 max:116

Frustrated and couldn't really be bothered.

Monday Jan 28 #

6 AM

Running 40:22 intensity: (7:10 @1) + (29:59 @2) + (3:13 @3) 8.78 km (4:36 / km) +83m 4:23 / km
ahr:122 max:139 shoes: Green Peg 2

Right calf a bit stiff but everything else feeling ok again. Happy that I was a bit cautious yesterday.
6 PM

Running 42:22 intensity: (32:43 @1) + (9:39 @2) 8.96 km (4:44 / km) +87m 4:31 / km
ahr:107 max:124 shoes: Green Peg 1

Achilles a bit more sore than it was yesterday, especially on the uphills.
7 PM

Strength and Conditioning 10:00 [1]

Physio exercises.

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