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Training Log Archive: Kris

In the 7 days ending Mar 31:

activity # timemileskm+mload
  Running7 9:52:29 77.17(7:41) 124.19(4:46) 1506142.2
  Cycling2 1:30:009.0
  Strength and Conditioning3 1:10:007.1
  Total12 12:32:29 77.17 124.19 1506158.3

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Sunday Mar 31 #

8 AM

Running 2:12:56 intensity: (3:42 @1) + (47:47 @2) + (1:05:40 @3) + (15:47 @4) 24.36 km (5:27 / km) +900m 4:36 / km
ahr:138 max:167 shoes: Black Roc

Very enjoyable run in the Sidlaws. Lovely and sunny.

No Achilles pain at all. Tip post a bit sore on the contouring near the end (1-2).

Saturday Mar 30 #

10 AM

Running 24:11 intensity: (2:00 @1) + (15:15 @2) + (6:56 @3) 5.59 km (4:20 / km) +39m 4:11 / km
ahr:129 max:143 shoes: Green Peg 2

Running 22:22 intensity: (8 @1) + (7 @2) + (2:21 @3) + (8:33 @4) + (11:13 @5) 6.51 km (3:26 / km) +12m 3:24 / km
ahr:171 max:183 shoes: Green Peg 2

Went out to the grass track at Dawson park to do some 'tempo and strides'. I might have gotten a little overkeen but, hopefully, no harm done.

2 x 2 km (400 m), 4 x 200 m (200 m)
6.12, 6.12,
30,31,31,30

The track was definitely a bit long last year and much more rutted. I think it is closer to 400 this year and actually pretty nice running.

Running 45:22 intensity: (3 @1) + (18:21 @2) + (26:58 @3) 9.55 km (4:45 / km) +92m 4:32 / km
ahr:136 max:148 shoes: Green Peg 2

Long warm down; partly feeling the nice hard work tired feeling I've been missing the last couple of months and partly telling myself off for not sticking to the plan.

No achilles pain at all. Tib post a bit tight after the intervals, but not painfully so.

Need to keep sensible with the training and on top of the rehab/stretching. Really happy with the improvement over the past couple of weeks though. Next weekend I'm off to Albuquerque for a three-week training camp. Three weeks to focus on building back some fitness ready for some summer racing.
4 PM

Strength and Conditioning 25:00 [1]
ahr:71 max:101

Physio exercises

Friday Mar 29 #

5 PM

Running 46:34 intensity: (8:00 @1) + (38:27 @2) + (7 @3) 9.35 km (4:59 / km) +78m 4:47 / km
ahr:120 max:135 shoes: Green Peg 1

Thursday Mar 28 #

6 AM

Cycling 40:00 [1]
ahr:99 max:112

5 PM

Running 1:22:44 intensity: (1:07:00 @1) + (15:44 @2) 16.46 km (5:02 / km) +152m 4:48 / km
ahr:110 max:126 shoes: Green Peg 2

Tired today, no Achilles pain apart from a little ache after but this was a bit of a grind.

Wednesday Mar 27 #

12 PM

Strength and Conditioning 15:00 [1]

Physio exercises
5 PM

Running 1:31:46 intensity: (1:41 @1) + (1:00:10 @2) + (28:23 @3) + (1:32 @4) 20.82 km (4:24 / km) +45m 4:22 / km
ahr:132 max:158 shoes: Blue Nimbus

Along the beach to start, joined by about 20 seals at one point, then I did a bit of terrain bashing when my path disappeared, sure I've been caught out by that path before but I didn't mind too much. Ended the run with a bit of a raz on the forest road, feeling good. No pain from the Achilles at any point - a very enjoyable run on the whole.

Tuesday Mar 26 #

6 AM

Cycling 50:00 [1]
ahr:93 max:110

5 PM

Running 1:37:33 intensity: (10:21 @1) + (1:13:46 @2) + (9:43 @3) + (3:43 @4) 21.54 km (4:32 / km) +108m 4:25 / km
ahr:124 max:167 shoes: Green Peg 1

Achilles nagged a bit for the first half (1-2) but quite intermittently and it eased off for the second half. Ran a bit further than I intended, not quick, but enjoying being out. Did 6 x 20s (40s) on the way back and felt ok.

Monday Mar 25 #

7 AM

Strength and Conditioning 30:00 intensity: (28:47 @1) + (1:13 @2)
ahr:72 max:103

Home gym.
5 PM

Running 49:01 intensity: (25:44 @1) + (16:06 @2) + (7:07 @3) + (4 @4) 10.0 km (4:54 / km) +80m 4:43 / km
ahr:117 max:156 shoes: Green Peg 2

Easy loop around Kingsbarns. No pain from the Achilles at all, except a little ache at the finish (0-1). Starting to feel like I've got a handle on this.

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