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Training Log Archive: Kris

In the 7 days ending Jul 19:

activity # timemileskm+mload
  Running7 7:26:49 64.31(6:57) 103.5(4:19) 655115.6
  Cycling1 2:44:3227.4
  Strength and Conditioning3 2:01:0014.4
  Rehab3 45:00
  Total14 12:57:21 64.31 103.5 655157.4
  [1-5]11 12:12:21

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MoTuWeThFrSaSu

Sunday Jul 19 #

10 AM

Running 1:46:35 intensity: (2:19 @1) + (16:02 @2) + (1:26:56 @3) + (1:18 @4) 26.07 km (4:05 / km) +263m 3:54 / km
ahr:141 max:160 shoes: Black Scott

Lovely run through Glen Tilt
8 PM

Rehab 15:00 [0]

Saturday Jul 18 #

10 AM

Cycling 2:44:32 intensity: (1:20:53 @1) + (1:01:11 @2) + (21:31 @3) + (57 @4)
ahr:117 max:157

72.8 km 683 m

Friday Jul 17 #

7 AM

Strength and Conditioning 40:00 intensity: (35:22 @1) + (4:38 @2)
ahr:96 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 toe walks
3 x 10 Band pull through

3 x 8 Deadlift (32 kg)
3 x 40 Double leg hops

3 x 10 Seated shoulder press (12 kg)
3 x 8 e/s Lunge (32 kg)

3 x 10 Supported knee tuck
3 x 30 s V sit
5 PM

Running 1:07:04 intensity: (4:40 @1) + (21:38 @2) + (24:03 @3) + (16:43 @4) 17.48 km (3:50 / km) +54m 3:47 / km
ahr:142 max:172 shoes: Black/Blue Ride

6 km progression (3:40-3:10's), 1 km steady (3:40), 1 km harder (3:06). Achilles OK.

Thursday Jul 16 #

7 AM

Running 44:50 intensity: (3:06 @1) + (35:52 @2) + (5:52 @3) 9.44 km (4:45 / km) +83m 4:33 / km
ahr:125 max:143 shoes: Green More

Achilles much better than last night.
8 PM

Rehab 15:00 [0]

3 x 15 (DL Calf raises, SL Calf raises, Eccentric Calf raises, SL Bent-leg Calf Raises)

Wednesday Jul 15 #

12 PM

Strength and Conditioning 32:00 [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)

3 x 10 e/s Band toe walks
3 x 10 Band pull through

3 x 10 Back squat (32 kg)
3 x 10 Supported T row

3 x 10 Supported knee tuck
3 x 30 s V sit
5 PM

Running 1:20:18 intensity: (8:03 @1) + (1:11:50 @2) + (25 @3) 17.26 km (4:39 / km) +29m 4:37 / km
ahr:120 max:138 shoes: Grey Ride

Achilles niggled away the whole run - not really a surprise after yesterday and the fact that I was in a rush beforehand so I didn't do the required stretching/mobility..

Tuesday Jul 14 #

7 AM

Running 33:16 intensity: (13:52 @1) + (19:24 @2) 7.18 km (4:38 / km) +73m 4:25 / km
ahr:106 max:133 shoes: Black/Blue Ride

5 PM

Running 19:34 intensity: (9:15 @1) + (9:50 @2) + (29 @3) 4.14 km (4:44 / km) +37m 4:32 / km
ahr:112 max:140 shoes: Black/Blue Ride

Running 22:38 intensity: (17 @1) + (1:23 @2) + (5:05 @3) + (12:50 @4) + (3:03 @5) 5.58 km (4:03 / km)
ahr:160 max:179 shoes: Black/Blue Ride

12 x 400 (45s)
71, 68, 66, 67, 66, 68, 67, 67, 67, 66, 65, 66

A bit windy and felt like hard work but I enjoyed it all the same. Achilles felt fine but will monitor to see if it reacts.

Running 22:35 intensity: (2:48 @1) + (15:41 @2) + (4:03 @3) + (3 @4) 4.65 km (4:52 / km) +38m 4:40 / km
ahr:127 max:155 shoes: Black/Blue Ride

9 PM

Rehab 15:00 [0]

3 x {20 calf raises e/s, 20 cockey walk e/s, 20 bent leg calf raise e/s}

Monday Jul 13 #

7 AM

Running 49:59 intensity: (1:26 @1) + (14:56 @2) + (33:37 @3) 11.72 km (4:16 / km) +78m 4:08 / km
ahr:135 max:149 shoes: Green More

5 PM

Strength and Conditioning 49:00 intensity: (30:25 @1) + (18:22 @2) + (13 @3)
ahr:109 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 Cha cha's
3 x 5 Squat and press (12 kg)

3 x 10 Back squat (32 kg)

3 x 15 Supported T row
3 x 10 Band frontal raise

3 x 10 Supported hamstring curl

3 x 10 Hollow rock knee to elbow
3 x 10 e/s Banded woodchop

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