Training Log Archive: KrisIn the 1 days ending Jun 29, 2020:
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Monday Jun 29, 2020 #
12 PM
Running 50:19 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
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
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