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Training Log Archive: Kris

In the 7 days ending Mar 20, 2019:

activity # timemileskm+mload
  Running9 8:53:34 71.72(7:26) 115.43(4:37) 850112.2
  Cycling3 2:25:0014.7
  Strength and Conditioning3 35:003.5
  Total15 11:53:34 71.72 115.43 850130.4

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Wednesday Mar 20, 2019 #

11 AM

Running 5:27 intensity: (3:32 @1) + (37 @2) + (1:18 @3) 1.18 km (4:37 / km)
ahr:107 max:143 shoes: Blue Nimbus

C • Fast Running 3

Running 36:42 intensity: (14:43 @1) + (21:59 @2) 8.0 km (4:35 / km)
ahr:116 max:128 shoes: Blue Nimbus

A bit of running on the treadmill. Bit busy when I finished and didn't fancy waiting around to do any gym work - I'll do it another day. No complaints from the Achilles; 0-1.

Running 6:18 intensity: (40 @1) + (3:14 @2) + (2:24 @3) 1.13 km (5:36 / km) +44m 4:41 / km
ahr:127 max:147 shoes: Blue Nimbus

3 PM

Strength and Conditioning 10:00 [1]

5 PM

Running 37:56 intensity: (6:23 @1) + (30:22 @2) + (1:11 @3) 8.06 km (4:42 / km) +45m 4:35 / km
ahr:120 max:141 shoes: Blue Nimbus

Up to Aberdeen to see James Cruickshanks - felt like a very productive session.

Big toe and foot mobility on the left side is very bad, which might be putting extra pressure on the Achilles by preventing the foot pronate as it should. Tib post also weaker on that side and rolling outwards on calf raises. Glute control could also be improved (as ever). Lots to get working on from a rehab/prehab point of view but cleared to continue running as long as it doesn't impact on getting those bits done. Prioritise improving those blocks and hopefully it will allow the rest to progress.

Went for a little run after physio, Achilles fine (0-1) but Tib post a little sore (1-2) - nothing too bad though.

Tuesday Mar 19, 2019 #

6 AM

Cycling 40:00 intensity: (39:40 @1) + (20 @2)
ahr:90 max:121

12 PM

Strength and Conditioning 15:00 [1]

Physio exercises
5 PM

Running 1:26:11 intensity: (9:35 @1) + (1:15:35 @2) + (1:01 @3) 17.28 km (4:59 / km) +43m 4:56 / km
ahr:123 max:144 shoes: Green Peg 2

10 miles around Tentsmuir, followed by 10 minutes of drills and two 60 m acceleration strides. Generally no pain in the Achilles, but about a 10-15 minute stretch at around 30 minutes where it was a 1-2, otherwise 0-1. Some feelings during the drills/strides, but never worse than a 1.

Monday Mar 18, 2019 #

6 AM

Cycling 1:00:00 intensity: (59:49 @1) + (11 @2)
ahr:99 max:119

Watching the rugby highlights.
12 PM

Running 39:44 intensity: (1:39 @1) + (36:45 @2) + (1:20 @3) 8.34 km (4:46 / km) +106m 4:29 / km
ahr:123 max:141 shoes: Green Peg 2

Just this for running today. Felt ok, little bit worse than it has been after about 25-30 minutes but not too bad; 1-2.

Sunday Mar 17, 2019 #

8 AM

Running 1:23:46 intensity: (3:20 @1) + (30:33 @2) + (49:53 @3) 19.48 km (4:18 / km) +172m 4:07 / km
ahr:135 max:154 shoes: Green Peg 1

Feeling good this morning, almost no pain in the Achilles and was rolling along at a good pace for a lot of this - happy days. 0-1.
5 PM

Running 34:15 intensity: (8:09 @1) + (24:20 @2) + (1:46 @3) 7.28 km (4:42 / km) +107m 4:23 / km
ahr:120 max:139

Easy double. Feeling good after this morning, lower calf a bit tight but Achilles good, 0-1. No reaction from this morning it seems, easy day tomorrow anyway.

Saturday Mar 16, 2019 #

10 AM

Running 1:22:54 intensity: (7:28 @1) + (50:32 @2) + (24:54 @3) 18.3 km (4:32 / km) +170m 4:20 / km
ahr:129 max:151 shoes: Blue Nimbus

Easy running before a day of (very exciting) rugby and lots of food in the pub. Achilles feeling good today and not feeling ill anymore; 0-1.
9 PM

Strength and Conditioning 10:00 [1]

Physio exercises

Friday Mar 15, 2019 #

4 PM

Running 44:50 intensity: (5:05 @1) + (38:10 @2) + (1:35 @3) 9.73 km (4:36 / km) +117m 4:21 / km
ahr:123 max:139 shoes: Blue Nimbus

Achilles feeling ok, 1-2, but generally not feeling good - a bit sicky and stomach not great. Not a fun run.

Thursday Mar 14, 2019 #

6 AM

Cycling 45:00 intensity: (43:51 @1) + (1:09 @2)
ahr:108 max:124

5 PM

Running 1:15:31 intensity: (1:21 @1) + (49:14 @2) + (22:37 @3) + (2:19 @4) 16.66 km (4:32 / km) +47m 4:28 / km
ahr:133 max:160 shoes: Blue Nimbus

Easy around Tentsmuir again. Achilles a bit better than yesterday after a day at my desk; 0-1.

My plan is to build up the mileage to around 70-75 miles a week with the Achilles feeling good. Once I can manage that, I'm going to introduce drills and fast strides, then tempo, then proper sessions. If it takes a long time, then so be it.

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