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Training Log Archive: Kris

In the 1 days ending Jan 9:

activity # timemileskm+mload
  Running2 1:46:28 13.29(8:01) 21.38(4:59) 20334.6
  Strength and Conditioning1 45:004.5
  Total2 2:31:28 13.29 21.38 20339.1

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Tu

Tuesday Jan 9 #

6 AM

Running 11:00 [1] 2.1 km (5:14 / km) +40m 4:47 / km

Strength and Conditioning 45:00 [1]

Bar warm up.

{Back Squat x 5 -(50, 60, 60, 60), Hanging Row x 10} x4

{Straight Leg Deadlift x 5 -(50, 50, 60, 60), DB Shoulder Press x 10 -(9, 9, 9, 9)} x4

{Knee to Elbow Plank x 12, Side Plank Leg Raise L+R x 6, SL Bridge with Knee Raise L+R x 8, Arabesque L+R 4kg x 10, SL box jumps L+R x 10} x2
5 PM

Running 30:22 intensity: (8:15 @1) + (19:15 @2) + (2:52 @3) 6.22 km (4:53 / km) +41m 4:44 / km
ahr:119 max:140

Running 24:39 intensity: (57 @1) + (4:19 @2) + (5:14 @3) + (12:45 @4) + (1:24 @5) 5.1 km (4:50 / km)
ahr:153 max:183

6 x {~490m (60s), ~290m (60s)}
Hard work with legs flat from the gym. James running fast tonight so I was just hanging on at times.

It really is a bugger running this sort of sessions after having done gym in the morning. Longer slower reps don't seem so badly affected. The main concern is that I don't run as fast in these sessions because of the gym and thus don't get the potential benefit - although the extra stimulus might outweigh this. I could move the gym to Monday evening but I am conscious that will erode Monday's purpose as a rest day. I still don't think I have done it this way for long enough to decide what is best so I will give it another couple of months to see if I can come to a decision.

Running 40:27 intensity: (3:14 @1) + (32:05 @2) + (5:08 @3) 7.96 km (5:05 / km) +122m 4:43 / km
ahr:125 max:149

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