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Training Log Archive: Kris

In the 7 days ending Jun 28:

activity # timemileskm+mload
  Running8 6:03:51 50.42(7:13) 81.14(4:29) 55979.5
  Cycling3 5:44:5268.2
  Strength and Conditioning3 2:23:3015.8
  Total13 14:12:13 50.42 81.14 559163.6

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Sunday Jun 28 #

10 AM

Cycling 2:07:49 intensity: (41:26 @1) + (1:11:02 @2) + (15:21 @3)
ahr:118 max:154

55.2 km 602 m
Just keeping it easy, weather a bit crap.
3 PM

Running 1:03:30 intensity: (1:10 @1) + (41:08 @2) + (21:12 @3) 14.23 km (4:28 / km) +162m 4:13 / km
ahr:131 max:145 shoes: Black Ride

Getting out before the rain hit again. Legs a bit tired but Achilles feeling really good.

Saturday Jun 27 #

11 AM

Running 1:07:46 intensity: (2:47 @1) + (1:03:12 @2) + (1:47 @3) 14.76 km (4:35 / km) +26m 4:33 / km
ahr:124 max:151 shoes: Grey Ride

Nice run around Tentsmuir in the mist.
6 PM

Running 32:16 intensity: (1:29 @1) + (26:12 @2) + (4:35 @3) 6.7 km (4:49 / km) +62m 4:36 / km
ahr:127 max:142 shoes: Blue Ride

Easy second run. A bit of an ache in the Achilles at the start (2) but it eased by 5 minutes..

Friday Jun 26 #

7 AM

Running 51:48 intensity: (3:46 @1) + (42:56 @2) + (5:06 @3) 11.65 km (4:27 / km) +83m 4:18 / km
ahr:126 max:139 shoes: Black Ride

Achilles fine when running but ached a little after finishing.
4 PM

Strength and Conditioning 56:00 intensity: (49:25 @1) + (6:35 @2)
ahr:102 max:132

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

4 x 8 Lunge complex (12 kg)

4 x 8 Hamstring slider

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

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

Thursday Jun 25 #

12 PM

Running 49:13 intensity: (2:47 @1) + (13:14 @2) + (33:12 @3) 11.63 km (4:14 / km) +80m 4:06 / km
ahr:135 max:152 shoes: Green More

Achilles fine, improving quickly.
5 PM

Cycling 1:54:36 intensity: (12:08 @1) + (1:04:22 @2) + (36:18 @3) + (1:48 @4)
ahr:129 max:161

54.2 km 588 m
Amazing evening and enjoyed being out. Big cross-headwind on the way back..

Cycling 11:48 intensity: (2:09 @1) + (7:12 @2) + (2:27 @3)
ahr:125 max:143

5 km
Trundling back home after meeting Anwen for dinner in the park.

Wednesday Jun 24 #

7 AM

Strength and Conditioning 30:00 intensity: (26:07 @1) + (3:03 @2) + (50 @3)
ahr:104 max:144

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 leg lift
3 x 10 Band overhead press

3 x 6 Split squat (32.5 kg)

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

Running 58:51 intensity: (2:58 @1) + (26:50 @2) + (28:59 @3) + (4 @4) 13.62 km (4:19 / km) +79m 4:12 / km
ahr:132 max:155 shoes: Black Ride

Scorching out. Achilles feeling good today, a small ache (1-2) in the first five minutes which lasted about 30 seconds and nothing else. A couple of small aches in the afternoon.

Tuesday Jun 23 #

12 PM

Running 34:54 intensity: (12:22 @1) + (22:31 @2) + (1 @3) 7.38 km (4:44 / km) +66m 4:32 / km
ahr:116 max:134 shoes: Grey Ride

Achilles better than yesterday (2-3) but still not as good as it has been.
5 PM

Cycling 1:30:39 intensity: (40:41 @1) + (30:17 @2) + (17:05 @3) + (2:36 @4)
ahr:119 max:158

38.2 km 545 m
I did a couple of hill reps but the rain made the descent very slippery and I packed the reps in after one very sideways corner.

Monday Jun 22 #

5 PM

Strength and Conditioning 57:30 intensity: (53:51 @1) + (3:39 @2)
ahr:91 max:127

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 leg lift
3 x 10 Band overhead press

4 x 10 Back squat (32.5 kg)
4 x 8 e/s Two to One landing

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

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

3 x 10 Supported hamstring curl
3 x 10 Supported knee tucks

Running 5:33 intensity: (24 @1) + (4:54 @2) + (15 @3) 1.16 km (4:48 / km) +1m 4:46 / km
ahr:124 max:136 shoes: Black Triumph

Achilles not good (3-5), I really shouldn't go out immediately after a strength session but I really need to put this to bed.

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