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Training Log Archive: Kris

In the 7 days ending Jun 21:

activity # timemileskm+mload
  Running7 7:19:24 59.33(7:24) 95.48(4:36) 82096.9
  Strength and Conditioning3 2:32:0015.9
  Cycling1 1:32:4318.2
  Total10 11:24:07 59.33 95.48 820131.0

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Sunday Jun 21 #

11 AM

Running 1:31:52 intensity: (1:12 @1) + (53:45 @2) + (36:55 @3) 21.22 km (4:20 / km) +207m 4:08 / km
ahr:132 max:147 shoes: Green More

Saturday Jun 20 #

5 PM

Running 46:00 intensity: (6:52 @1) + (32:40 @2) + (6:28 @3) 9.31 km (4:57 / km) +231m 4:24 / km
ahr:124 max:149 shoes: White Hawk 2

Friday Jun 19 #

4 PM

Strength and Conditioning 50:00 [1]
ahr:77 max:115

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 step back
3 x 10 Band bent over row

3 x 8 Lunge complex (12 kg)

3 x 8 Hamstring slider

3 x 8 e/s Single arm kneeling overhead press (12 kg)
3 x 8 Supported T-Row

3 x 8 Otis sit up
3 x 8 Band side lying pull

Running 38:41 intensity: (2:57 @1) + (23:54 @2) + (9:07 @3) + (2:43 @4) 8.94 km (4:20 / km) +84m 4:08 / km
ahr:130 max:164 shoes: Black Ride

Thursday Jun 18 #

7 AM

Running 51:57 intensity: (4:44 @1) + (41:22 @2) + (5:51 @3) 11.64 km (4:28 / km) +80m 4:19 / km
ahr:127 max:143 shoes: Green More

5 PM

Cycling 1:32:43 intensity: (49:53 @1) + (22:17 @2) + (12:02 @3) + (8:31 @4)
ahr:119 max:185

34.4 km, 400 m
Tired so I skipped hills and tried a more adventurous route - I've clearly seen too much gravel biking around and fancied a bit of that action. Except the nice gravel road I chose became rutted farm track and then single track - not ideal on a road bike. I even got a bit lost to add into the mix. Fell off once, slowly, and made it through eventually (with a little walking on a marshy section). It was quite fun but probably enough adventure for now..

Wednesday Jun 17 #

12 PM

Strength and Conditioning 37:00 intensity: (30:36 @1) + (5:46 @2) + (38 @3)
ahr:104 max:138

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 step back
3 x 10 Band bent over row

3 x 8 Lunge complex (12 kg)
3 x 8 e/s Single arm supported row

3 x 10 Otis sit up (12 kg)
3 x 10 e/s Band side lying pull
5 PM

Running 1:26:30 intensity: (46 @1) + (42:29 @2) + (43:15 @3) 20.82 km (4:09 / km) +44m 4:07 / km
ahr:134 max:146 shoes: Grey Ride

Beautiful and sunny inland but foggy by the sea and at Tentsmuir. Had to slow myself down at times.

Tuesday Jun 16 #

12 PM

Running 1:00:40 intensity: (3:33 @1) + (50:31 @2) + (6:36 @3) 13.95 km (4:21 / km) +158m 4:07 / km
ahr:125 max:142 shoes: Black Ride

Running 30:12 intensity: (15:15 @1) + (8:24 @2) + (4:41 @3) + (1:52 @4) 2.41 km (12:32 / km) +17m 12:06 / km
ahr:119 max:161 shoes: Black Ride

Drills and 8 hill sprints.

Monday Jun 15 #

1 PM

Running 33:32 intensity: (5:52 @1) + (27:40 @2) 7.2 km (4:39 / km)
ahr:118 max:128 shoes: Black Triumph

The last dance episode 3 - interrupted as my treadmill started making some nasty sounds. Hopefully it just needs lubricating..
4 PM

Strength and Conditioning 1:05:00 [1]
ahr:82 max:112

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 overhead press

4 x 8 Back squat (32.5 kg)
4 x 5 e/s Two to One landing

3 x 8 e/s Lateral step up (12 kg)

3 x 8 e/s Supported single arm row
3 x 15 Band pull apart

3 x 8 Supported hamstring curl
3 x 8 Supported knee tucks

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