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Training Log: Kris

In the last 7 days:

activity	#	time	miles		km		+m	load
Running	7	4:24:41	35.35	(7:29)	56.89	(4:39)	488	47.1
Strength and Conditioning	1	35:01						3.7
Total	7	4:59:42	35.35		56.89		488	50.8

1:40

0:00

Friday Jan 18 #

12 PM

Running 46:29 10.23 km (4:33 / km) +52m 4:26 / km
ahr:127 max:164

A few little moans from the Achilles but main issue was a tight right calf (other leg!).

Thursday Jan 17 #

7 AM

Running 39:44 8.78 km (4:31 / km) +86m 4:19 / km
ahr:106 max:148

Feeling much better on waking than yesterday. I could notice some soreness for the first five minutes but nothing after that.

5 PM

Running 14:06 3.16 km (4:28 / km) +7m 4:25 / km
ahr:120 max:128

Started running with no pain at all, but heel started to hurt after about 4-5 minutes. Since this was the opposite way to this morning, increasing pain rather than decreasing, I made the decision to turn around and call it a day. It wasn't really any worse by the time I got back to the car and perhaps it would have faded if I had continued, but I'm really keen to get this sorted so I can put a decent block of training in.

A bit frustrated as this could have been avoided. I still need to remember to not get carried away and to do the basics right when I'm feeling good. No racing for me on the weekend - I'm going to be very cautious for a few days and hopefully I can build back to a decent volume nest week.

A good reminder going into marathon training that two weeks at 95% is better than one week at 105% and another at 60%. Consistency.

Wednesday Jan 16 #

6 AM

Running 6:02 [1] 1.14 km (5:16 / km)
ahr:96 max:111

Achilles not great this morning - sore jogging down to the gym. I'll rest tonight and see how it is tomorrow. Hopefully I've caught it before it is too bad.

Strength and Conditioning 35:01
ahr:85 max:125

Bar warm up
3 x {Back squat x 8 @ 50, DB row x 10 @ 8}
3 x {Reverse lunge x 8 @ 35, DB shoulder press x 10 @ 8}
Started some core but kicked out of the studio for a class.

Running 6:34 1.14 km (5:47 / km) +44m 4:50 / km
ahr:117 max:135

6 PM

Note

Glad I didn't take my running kit to work because I would have definitely caved and gone for a run this evening given how the Achilles felt during the day. A day off should do it good though.

Tuesday Jan 15 #

7 AM

Running 41:26 8.82 km (4:42 / km) +83m 4:29 / km
ahr:119 max:142

Normal morning run, feeling back to normal.

6 PM

Running 58:36 12.85 km (4:34 / km) +156m 4:18 / km
ahr:117 max:139

Achilles a bit sore, so avoided intervals. It's gotten worse after the weekend; probably a combination of spikes, lack of stretching and old shoes for the last little while. Have new shoes now and will get back on the stretching to hopefully nip it in the bud.