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Training Log Archive: Kris

In the 7 days ending Mar 10, 2019:

activity # timemileskm+mload
  Running8 6:15:47 47.87(7:51) 77.04(4:53) 79973.8
  Cycling4 3:25:0028.7
  Strength and Conditioning3 1:10:297.8
  Orienteering1 46:28 3.59(12:56) 5.78(8:02) 455.3
  Total14 11:37:44 51.46 82.82 845115.6

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Sunday Mar 10, 2019 #

10 AM

Cycling 45:00 intensity: (22:46 @1) + (13:42 @2) + (8:32 @3)
ahr:116 max:153

Including 6 mini progressions

Orienteering 46:28 intensity: (40:08 @1) + (6:00 @2) + (20 @3) 5.78 km (8:02 / km) +45m 7:44 / km
ahr:100 max:141 shoes: Green Peg 2

Checking out Tentsmuir with Peter. Achilles fine throughout, 0-1, didn't really think about it.
4 PM

Running 41:08 intensity: (51 @1) + (40:17 @2) 9.05 km (4:33 / km) +26m 4:29 / km
ahr:123 max:134 shoes: Blue Nimbus

After dropping Peter at the station. Achilles a bit worse on the way out, 2-3, but eased off on the way back. Going to give it a bit of a rest tomorrow.

Saturday Mar 9, 2019 #

11 AM

Running 1:01:21 intensity: (1:42 @1) + (17:39 @2) + (40:06 @3) + (1:54 @4) 14.08 km (4:21 / km) +82m 4:14 / km
ahr:138 max:158 shoes: Blue Nimbus

Achilles feeling good: almost nothing for the first 40, then 1-2 intermittently. Better again than yesterday, long may this continue. Going to see how it is in a double later.
6 PM

Running 40:47 intensity: (6:07 @1) + (9:58 @2) + (24:03 @3) + (39 @4) 6.51 km (6:16 / km) +359m 4:54 / km
ahr:134 max:157 shoes: Green Peg 2

Went to Balkello with my camera to take some pictures of the stars. 30 minutes pottering around, then I picked up my tripod and camera and ran back up the hill. Achilles a 2-3 from about 5-10 minutes, but then eased off and barely there for the rest.

Running 7:59 intensity: (3:11 @1) + (1:47 @2) + (3:01 @3) 1.37 km (5:50 / km) +10m 5:37 / km
ahr:122 max:146 shoes: Green Peg 2

Back down the hill - cold. Pretty sure my heart rate is all wrong today.

Friday Mar 8, 2019 #

3 PM

Running 1:02:00 [2] 13.0 km (4:46 / km) +91m 4:37 / km
ahr:150 max:172 shoes: Green Peg 2

Started at 7 and finished at 3. Easy hour around Kingsbarns. Achilles feeling better than yesterday again: 1-2 at worst and 0 for a lot. Did 3 x 25 single leg calf raises (on the flat, not off a step) through the day.

Thursday Mar 7, 2019 #

6 AM

Cycling 40:00 intensity: (39:54 @1) + (6 @2)
ahr:106 max:116

12 PM

Strength and Conditioning 15:00 [1]

Calf holds and bridges.
5 PM

Running 1:00:00 intensity: (13:27 @1) + (46:16 @2) + (17 @3) 12.21 km (4:55 / km) +80m 4:45 / km
ahr:119 max:136 shoes: Green Peg 1

Sticking to the hour. 1-2 in first 10 minutes, 0 until about 45 minutes and then 1-2 again. Better in the evening than yesterday though - hopefully that improvement can continue.

Wednesday Mar 6, 2019 #

6 AM

Cycling 1:00:00 intensity: (25:23 @1) + (26:58 @2) + (7:31 @3) + (8 @4)
ahr:116 max:155

Some harder efforts, a mix of tempo and all out sprints. Legs burning, soaked with sweat, heart rate barely above 130.

Just can't seem to get my heart rate up on the bike, any suggestions welcome.
C • bike 6
5 PM

Running 1:00:01 intensity: (29:55 @1) + (30:06 @2) 12.5 km (4:48 / km) +54m 4:42 / km
ahr:114 max:124 shoes: Green Peg 1

Pulling things back a bit, going to cap running at a maximum of 1 hour for a few days to see if the Achilles continues to improve. Today it was ok but not great. Generally 0-1, but it got up to 2-3 at times and there were a couple of twinges of 4 at around 10 minutes. A bit achy in the evening afterwards,: ~2-3. Garmin went a bit mad at around the 9 km mark.

Tuesday Mar 5, 2019 #

6 AM

Cycling 1:00:00 intensity: (52:45 @1) + (6:05 @2) + (1:10 @3)
ahr:99 max:141

8 PM

Strength and Conditioning 20:00 [1]

Physio exercises - Planks, bridges, leg raises, isometric calf holds. Followed by foam rolling and stretching.

Achilles feeling better again this evening: 0-1. I'm still going to get myself up to Aberdeen to see James at some point, just to make sure that I'm progressing the right way. After another conversation with him, I've started a spreadsheet to track 7-day mileage, 28-day mileage, A/C ratio, pain during and outside of running and exercise/stretching adherence - very nerdy but I learnt a few things quite quickly:
- I've increased things a bit too quickly the last couple of weeks, both in terms of overall volume and overall amount of hard running.
- Pain signals after running were elevated for a while before the pain during the run began to ramp back up again.
I'll use the spreadsheet to track for the next couple of weeks to help with planning and reviewing. Hopefully, this will stop me getting carried away when the Achilles feels good.

Monday Mar 4, 2019 #

6 AM

Running 5:44 intensity: (4:19 @1) + (1:25 @2) 1.14 km (5:01 / km) +6m 4:53 / km
ahr:103 max:124 shoes: Green Peg 2

Strength and Conditioning 35:29 intensity: (28:28 @1) + (6:55 @2) + (6 @3)
ahr:95 max:136

Bar warm up
3 x {Back squat @ 60 x 8, TRX hanging row x 8}
3 x {Reverse lunge @ 40 x 8 L+R, BB shoulder press @ 20 x 8}
2 x {Dead bug x 8 L+R, Russian twist @ 6 x 8 L+R, Bird dog x 8 L+R}

Running 6:47 intensity: (2:22 @1) + (4:25 @2) 1.17 km (5:47 / km) +44m 4:53 / km
ahr:119 max:132 shoes: Green Peg 2

5 PM

Running 30:00 intensity: (29:09 @1) + (51 @2) 6.0 km (5:00 / km) +48m 4:48 / km
ahr:106 max:120

Achilles not good tonight, intermittent but sore when it hurt: 3-5. Cut it short and had a couple of walking breaks. The signs were there: whereas it had been mostly non-existent when not running last weekend, it has been a little niggly in the evenings the last few days. Day off running tomorrow, pushed it a bit much the last week. Can't let it go backwards.

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