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Training Log Archive: Kris

In the 7 days ending Apr 7:

activity # timemileskm+mload
  Running6 7:31:49 63.71(7:06) 102.53(4:24) 993113.0
  Cycling5 4:15:0026.9
  Strength and Conditioning2 22:002.2
  Total12 12:08:49 63.71 102.53 993142.1

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Tuesday Apr 7 #

7 AM

Cycling 30:00 [1]
ahr:83 max:92

Bored of cycling now and reflecting on the news that there might not be a WOC sprint until 2022.
4 PM

Running 1:10:12 intensity: (2:39 @1) + (20:33 @2) + (46:01 @3) + (59 @4) 17.25 km (4:04 / km) +127m 3:56 / km
ahr:135 max:162 shoes: White Hawk 2

Bugger. I've had a pain in my foot (end of 3rd/4th metatarsel) which has been on and off for a long while. It's never been that bad, like having a small stone in my shoe and felt a bit nervy - so I've assumed it was Morton's Neuroma. Today it started at around 12 km and then got much worse, very quickly, until it was not possible to run.

Monday Apr 6 #

5 PM

Strength and Conditioning 12:00 [1]

6 PM

Running 46:10 intensity: (4:26 @1) + (40:37 @2) + (1:07 @3) 10.37 km (4:27 / km) +97m 4:15 / km
ahr:123 max:139 shoes: Blue Ride

Nice and easy on some lovely weather. Not going to do a second 5k, no sense taking the risk with the Achilles for a virtual race..

Sunday Apr 5 #

8 AM

Cycling 1:45:00 intensity: (1:43:37 @1) + (1:23 @2)
ahr:91 max:121

Left Achilles a bit niggley the last few days, probably a combination of sprints/5 km and JC's morning prehab thing (very foot/lower leg focussed). Just being a little careful by skipping the long run.
3 PM

Running 53:49 intensity: (4:22 @1) + (40:16 @2) + (6:44 @3) + (2:27 @4) 11.3 km (4:46 / km) +78m 4:36 / km
ahr:128 max:172 shoes: White Hawk 2

Jogged out to have a look at a potential loop for another 5k. I figured that last weeks was fairly legit (although tailwind assisted) and, since I don't really have the motivation to go back to Riverside, that I could go for a completely illegitimate GPS pb on the second one. Awful GPS on the loop so this would be a prime candidate.

Saturday Apr 4 #

1 PM

Running 1:30:52 intensity: (1:46 @1) + (1:12:37 @2) + (16:29 @3) 20.34 km (4:28 / km) +152m 4:18 / km
ahr:129 max:147 shoes: Blue Ride

Tired today.

Friday Apr 3 #

7 AM

Cycling 30:00 intensity: (25:26 @1) + (4:34 @2)
ahr:104 max:128

Broken man this morning.
5 PM

Running 1:40:13 intensity: (4:49 @1) + (55:09 @2) + (39:54 @3) + (21 @4) 22.03 km (4:33 / km) +392m 4:11 / km
ahr:132 max:156 shoes: Black Ride

Up Balkello from home. Wasn't the plan, but it looked nice.

Thursday Apr 2 #

7 AM

Cycling 45:00 intensity: (37:37 @1) + (6:51 @2) + (32 @3)
ahr:100 max:141

20 minutes before JC's session and 25 minutes after.
4 PM

Running 26:34 intensity: (38 @1) + (13:56 @2) + (11:22 @3) + (38 @4) 6.1 km (4:21 / km) +45m 4:12 / km
ahr:131 max:159 shoes: Blue 4's

Running 13:51 intensity: (12 @3) + (49 @4) + (12:50 @5) 5.01 km (2:46 / km)
ahr:181 max:188 shoes: Blue 4's

Scottish Virtual Road Relays

James ran quick yesterday (14:13) and then the rest of the boys were getting out during the day so I decided to use my fresh legs from yesterday. I went out early so it would be reasonably quiet and I also wanted to take advantage of the conditions. It was a decent tailwind out there (not crazy but enough that I wouldn't have wanted to run the other way) - probably worth a few seconds a km - but it's just a bit of fun, so I couldn't care less if the time is inflated. Will have to run another one between Saturday and Tuesday (virtual 12 stage for Swansea) but will probably avoid the weekend so that it isn't too busy.

Nice to see James out for a run before the start (we stayed a good distance apart) and good to see he is over his injuries.

Running 50:08 intensity: (36 @1) + (49:12 @2) + (20 @3) 10.14 km (4:57 / km) +102m 4:42 / km
ahr:127 max:136 shoes: Blue 4's

Wednesday Apr 1 #

5 PM

Cycling 45:00 [1]
ahr:88 max:101

Motivation low today so just sat on the bike for a bit.

Strength and Conditioning 10:00 [1]

Signed up to James Cruickshanks injury prevention webinar (one session every day in April) and did that this morning and some band exercises this evening. Only logging the band exercises.

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