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Training Log Archive: Kris

In the 7 days ending Jul 5:

activity # timemileskm+mload
  Running7 7:06:38 61.08(6:59) 98.31(4:20) 858108.7
  Cycling1 3:52:0242.4
  Strength and Conditioning3 2:30:3018.9
  Total11 13:29:10 61.08 98.31 858170.0

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Sunday Jul 5 #

11 AM

Running 1:35:23 intensity: (2:11 @1) + (45:20 @2) + (47:52 @3) 22.54 km (4:14 / km) +283m 3:59 / km
ahr:133 max:153 shoes: Green More

Legs and Achilles feeling good.

Saturday Jul 4 #

9 AM

Cycling 3:52:02 intensity: (1:09:27 @1) + (2:13:42 @2) + (28:45 @3) + (8 @4)
ahr:120 max:155

102.8 km 1145 m

Friday Jul 3 #

12 PM

Running 56:40 intensity: (5:02 @1) + (23:43 @2) + (17:14 @3) + (10:41 @4) 13.64 km (4:09 / km) +76m 4:02 / km
ahr:137 max:174 shoes: Black Ride

Achilles feeling fine (similar to yesterday with ache in morning and first five minutes), legs still pretty tired from Tuesday. Did 2 miles tempo feeling pretty ordinary but no issues injury wise. Day off running tomorrow.
5 PM

Strength and Conditioning 54:00 intensity: (40:52 @1) + (12:59 @2) + (9 @3)
ahr:103 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 e/s Band step back
3 x 10 Band bent over row

4 x 8 Reverse lunge (2 x 12 kg, 2 x 30 kg)

4 x 10 Hamstring slider

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

3 x 10 Otis sit up
3 x 10 Band side lying pull

Thursday Jul 2 #

12 PM

Running 49:29 intensity: (6:00 @1) + (22:09 @2) + (21:20 @3) 11.7 km (4:14 / km) +81m 4:05 / km
ahr:129 max:148 shoes: Green More

Similar feelings to yesterday but eased again after 5 minutes or so. A bit sore first thing but probably not helped by banging my heel against the bed when I got up.
5 PM

Running 50:04 intensity: (7:11 @1) + (34:56 @2) + (7:57 @3) 10.8 km (4:38 / km) +119m 4:24 / km
ahr:126 max:149 shoes: Black Duo

Nice run, taking it really easy. Legs a bit tired - Achilles same as earlier.

Wednesday Jul 1 #

1 PM

Strength and Conditioning 33:00 intensity: (25:08 @1) + (7:30 @2) + (22 @3)
ahr:106 max:139

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 Reverse lunge (12 kg)
3 x 8 Single arm supported row

3 x 10 Otis sit up (12 kg)
3 x 10 Band side lying pull
4 PM

Running 1:12:18 intensity: (6:29 @1) + (44:04 @2) + (21:45 @3) 16.47 km (4:23 / km) +151m 4:12 / km
ahr:129 max:146 shoes: Black Ride

Achilles a bit achy in the first five minutes (1-2) but eased quickly and I didn't feel it again. Another little ache after finishing. Worse than at the start of the week but much better than it has been - happy days!

Tuesday Jun 30 #

10 AM

Running 16:29 intensity: (5:39 @1) + (9:40 @2) + (1:06 @3) + (4 @4) 2.83 km (5:50 / km) +37m 5:29 / km
ahr:118 max:155 shoes: White Hawk 2

Mobilised the foot and subtalar joint (as best I could) before running and no pain from the Achilles - only a bit of discomfort from within the ankle.

Running 22:02 intensity: (9 @1) + (1:25 @2) + (3:35 @3) + (7:07 @4) + (9:46 @5) 6.01 km (3:40 / km) +5m 3:39 / km
ahr:165 max:183 shoes: White Hawk 2

Tester to see how the Achilles fares with some faster running.
4 mins, 3 mins, 2 mins (2 mins), 4 x 1 min (45 s)
Hard work but no pain in the Achilles. Pleasantly surprised by the paces (I thought it would be just as hard but slower).
First intensity 5 running for 12 weeks..

Running 13:54 intensity: (10:10 @2) + (3:44 @3) 2.67 km (5:13 / km) +23m 5:00 / km
ahr:131 max:144 shoes: White Hawk 2

Monday Jun 29 #

12 PM

Running 50:19 intensity: (10:05 @1) + (38:09 @2) + (2:05 @3) 11.65 km (4:19 / km) +83m 4:10 / km
ahr:121 max:142 shoes: Green More

Got a good path ahead with the Achilles issues - Increase Soleus strength and work on mobility in the subtalar joint/midfoot. The mobility seems to help pretty immediately, so hopefully that was the main driver behind things not improving as quickly as it could have.
5 PM

Strength and Conditioning 1:03:30 intensity: (46:11 @1) + (17:17 @2) + (2 @3)
ahr:107 max:135

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

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

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