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Training Log Archive: Kris

In the 7 days ending Feb 17:

activity # timemileskm+mload
  Running8 7:17:54 53.47(8:11) 86.06(5:05) 1878102.0
  Cycling3 2:20:0021.0
  Strength and Conditioning4 1:53:1912.8
  Total12 11:31:13 53.47 86.06 1878135.7

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Sunday Feb 17 #

10 AM

Running 1:28:09 intensity: (3:37 @1) + (39:32 @2) + (37:08 @3) + (7:52 @4) 17.46 km (5:03 / km) +400m 4:32 / km
ahr:136 max:165

Running in the valley today, to try to save some climb on the Achilles. Slightly more sore at the start (2-3) but quickly eased off and didn't notice it after about 10 minutes (0-1). A bit of an ache afterwards and intermittently through the afternoon/evening (2-3). Slightly more than it has been so need to ease back, keep on the stretching/mobility and ice. Happy with how it's been though and today was good fun again

Saturday Feb 16 #

9 AM

Strength and Conditioning 20:00 [1]

Physio exercises.
2 PM

Running 1:48:47 intensity: (29:24 @1) + (55:20 @2) + (23:55 @3) + (8 @4) 17.0 km (6:24 / km) +773m 5:13 / km
ahr:125 max:156

Run up Ben Vrackie with Anwen and then a loop on my own. Achilles felt fine throughout. 1-2 on the early climb but fading. 0-1 intermittently for the rest of the run and in the evening.

Much fun.

Friday Feb 15 #

6 AM

Running 5:38 intensity: (3:45 @1) + (1:53 @2) 1.16 km (4:50 / km) +43m 4:05 / km
ahr:103 max:128 shoes: Green Peg 1

Strength and Conditioning 36:18 intensity: (29:26 @1) + (5:23 @2) + (1:29 @3)
ahr:97 max:149

Bar warm up
4 x {Back squat x 8 @ 50, 55, 55, 55; Hanging row x 8}
3 x {DB reverse lunge L+R x 10 @ 7.5, 10, 10; DB shoulder press x 10 @ 7.5, 10, 10}

Running 6:09 intensity: (12 @1) + (3:31 @2) + (2:26 @3) 1.14 km (5:25 / km) +56m 4:20 / km
ahr:130 max:145 shoes: Green Peg 1

5 PM

Running 58:50 intensity: (1:18 @1) + (31:01 @2) + (12:38 @3) + (13:50 @4) + (3 @5) 14.6 km (4:02 / km) +31m 3:59 / km
ahr:138 max:175 shoes: Green Peg 2

Tentsmuir with 10 mins tempo, 3 x 20s and 1 x 40s hard. Achilles felt good: 1-2 in the ten minutes after the tempo, but not bad whilst actually running fast. Tempo actually felt ok running wise, but the faster strides felt very awkward and out of practice.

Thursday Feb 14 #

4 PM

Running 30:00 intensity: (9:46 @1) + (20:14 @2) 7.0 km (4:17 / km)
ahr:115 max:124

Easy on the treadmill. 30 mins at 14 km/h and 1%. No pain at all: 0.

Cycling 50:00 intensity: (28:48 @1) + (15:46 @2) + (5:26 @3)
ahr:114 max:154

Another spinning class. Today finished with a track of backwards spinning - which was weird.

Wednesday Feb 13 #

3 PM

Running 1:07:55 intensity: (10:10 @1) + (34:45 @2) + (20:20 @3) + (2:40 @4) 12.01 km (5:39 / km) +439m 4:47 / km
ahr:130 max:158

I ran from Callandar on my way home from a day in Glasgow. Route didn't work out, forestry work meant I couldn't run the loop I had planned, but went out and back along the river and a bit up the hill which was ok.

During the run the Achilles was fine for the most part, with a couple of intermittent aches on prolonged uphills: 1-3. Bit of an ache afterwards, in the evening and morning after: 0-1. Probably didn't give it the best chance as I was on my feet or driving the whole of the day up until the run.
9 PM

Strength and Conditioning 15:00 [1]

Physio exercises

Tuesday Feb 12 #

6 AM

Cycling 40:00 [1]
ahr:92 max:99

12 PM

Running 1:00:50 intensity: (6:41 @1) + (37:43 @2) + (16:26 @3) 13.5 km (4:30 / km) +91m 4:22 / km
ahr:127 max:146 shoes: Green Peg 1

A bit longer than I had planned but I was feeling good and enjoying being out. Mostly off road and rolling hills.

Nothing at all from the Achilles in the first half: 0, a couple of intermittent aches in the second half, but nothing that was particularly stronger than the aches from the gym and spin: 1-2. Nothing after: 0.

Monday Feb 11 #

7 AM

Strength and Conditioning 42:01 intensity: (37:03 @1) + (3:44 @2) + (1:14 @3)
ahr:93 max:145

Bar warm up
3 x {Deadlift @ 60 x 8, Press up x 8}
3 x {OH step up 0, 10, 10 x 8 L+R, BB shoulder press @ 10 x 8}
2 x {Dead bug x 8 L+R, Bird dog x 8 L+R}

Achilles tests:
Calf raises x 25:
No pain, but didn't go much below horizontal. After 25 I could probably have done more on the right but left was at its limit.
Double leg bounds 3 x 60:
No pain.
Next test is 3 x 30 single leg bounds but, despite coming through the first two fine, I didn't want to do these straight after. Positive signs.

Achilles seems to be improving again which is nice, but I'm cautious of doing too much and setting myself back again. Motivation is starting to come back as well, after a couple of weeks of being quite unmotivated with it all..
6 PM

Running 5:24 intensity: (3:49 @1) + (1:35 @2) 1.12 km (4:49 / km)
ahr:104 max:119 shoes: Green Peg 1

Cycling 50:00 intensity: (20:43 @1) + (15:18 @2) + (13:59 @3)
ahr:119 max:150

Spinning class.
I have now learned not to 'give it everything' the first time the instructor says to - he will say it a lot more before the end. This also applies to 'add another turn'.

Running 6:12 intensity: (37 @1) + (3:44 @2) + (1:51 @3) 1.07 km (5:47 / km) +45m 4:47 / km
ahr:127 max:150 shoes: Green Peg 1

Nothing from the Achilles on the run down: 0, slight ache on the way back: 1-2, no residual soreness or pain after: 0-1.

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