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Training Log Archive: Kris

In the 7 days ending Jun 7:

activity # timemileskm+mload
  Running6 6:53:12 53.9(7:40) 86.74(4:46) 79597.9
  Cycling2 6:09:3491.0
  Strength and Conditioning3 2:40:0018.8
  Total11 15:42:46 53.9 86.74 795207.7

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MoTuWeThFrSaSu

Sunday Jun 7 #

9 AM

Cycling 3:40:52 intensity: (27:12 @1) + (1:52:40 @2) + (1:16:09 @3) + (4:51 @4)
ahr:130 max:159

102.5 km 1147 m

Saturday Jun 6 #

11 AM

Running 1:47:33 intensity: (1:12 @1) + (33:05 @2) + (1:08:27 @3) + (4:49 @4) 23.76 km (4:32 / km) +414m 4:10 / km
ahr:139 max:163 shoes: Black/Blue Ride

Balkello from home

Friday Jun 5 #

12 PM

Running 47:07 intensity: (5:51 @1) + (21:43 @2) + (19:33 @3) 11.03 km (4:16 / km) +84m 4:07 / km
ahr:129 max:149 shoes: Grey Ride

Running 26:56 intensity: (5:29 @1) + (11:34 @2) + (6:53 @3) + (3:00 @4) 2.35 km (11:27 / km) +7m 11:17 / km
ahr:129 max:164 shoes: Grey Ride

Drills and hill sprints
5 PM

Strength and Conditioning 55:00 intensity: (39:43 @1) + (14:51 @2) + (26 @3)
ahr:108 max:137

Warm up (5 x Inch worms, 10 x Hip openers, 10 x BW squat, 2 x T-spine lunge, 2 x Crucifix, 10 x Band passovers, 15 x Calf raises e/s)

3 x 10 Band lateral leg lift
3 x 10 Band face pull

4 x 8 Split squat (12 kg)

4 x 10 Push up (knees for last set)
4 x 10 Band pull apart

4 x 10 e/s Single leg box squat

3 x 30 (15 e/s) Core cycles
3 x 8 e/s Banded kneeling Pallof press

Thursday Jun 4 #

12 PM

Running 39:09 intensity: (3:30 @1) + (26:14 @2) + (9:25 @3) 8.85 km (4:25 / km) +83m 4:13 / km
ahr:127 max:145 shoes: Grey Ride

Easy day

Wednesday Jun 3 #

9 AM

Strength and Conditioning 40:00 [1]

Warm up (5 x Inch worms, 10 x Hip openers, 10 x BW squat, 2 x T-spine lunge, 2 x Crucifix, 10 x Band passovers, 15 x Calf raises e/s)

3 x 20 (10 e/s) Band lateral leg lift
3 x 10 Band face pull

4 x 10 e/s Single leg box squat

4 x 30 (15 e/s) Core cycles
4 x 10 e/s Banded kneeling Pallof press
2 PM

Running 1:15:48 intensity: (1:37 @1) + (1:11:18 @2) + (2:53 @3) 17.06 km (4:27 / km) +39m 4:24 / km
ahr:127 max:139 shoes: White Hawk 2

First time in Tentsmuir for a while. Stayed on the little paths as much as possible.

Tuesday Jun 2 #

10 AM

Cycling 1:44:18 intensity: (22:00 @1) + (29:03 @2) + (37:13 @3) + (16:02 @4)
ahr:132 max:164

41.2 km 964 m
Hill reps on the bike before meeting Anwen for a spot of lunch.
44:05 for 6 reps.

Cycling 44:24 intensity: (8:12 @1) + (16:04 @2) + (16:20 @3) + (3:48 @4)
ahr:131 max:163

21.6 km 177 m
Cycle home.
5 PM

Running 44:39 intensity: (2:07 @1) + (22:59 @2) + (19:33 @3) 10.44 km (4:17 / km) +82m 4:07 / km
ahr:131 max:149 shoes: Black Triumph

Monday Jun 1 #

12 PM

Running 46:13 intensity: (1:20 @1) + (17:26 @2) + (27:27 @3) 11.04 km (4:11 / km) +81m 4:02 / km
ahr:135 max:154 shoes: Black/Blue Ride

Achilles feeling really good.

Running 25:47 intensity: (14:35 @1) + (8:32 @2) + (2:40 @3) 2.2 km (11:44 / km) +6m 11:35 / km
ahr:114 max:141 shoes: Black/Blue Ride

Drills and 6 x hill sprints.
5 PM

Strength and Conditioning 1:05:00 intensity: (52:29 @1) + (12:31 @2)
ahr:99 max:133

Warm up (5 x Inch worms, 10 x Hip openers, 10 x BW squat, 2 x T-spine lunge, 2 x Crucifix, 10 x Band passovers, 15 x Calf raises e/s)

3 x 10 e/s Band lateral walk
3 x 10 Band frontal raise

4 x 15 Goblet squat (12 kg)

4 x 10 e/s Single leg deadlift

4 x 10 Supported row
4 x 15 Band lat pull down

4 x 10 e/s Elevated single leg glute bridge

4 x 30 (15 e/s) Knee through
4 x 10 e/s Banded woodchop

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