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Training Log Archive: Kris

In the 30 days ending Apr 30, 2020:

activity # timemileskm+mload
  Running37 34:52:23 296.44(7:04) 477.07(4:23) 3195469.5
  Cycling7 5:45:0038.0
  Strength and Conditioning8 2:09:0015.8
  Total48 42:46:23 296.44 477.07 3195523.3

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Thursday Apr 30, 2020 #

8 AM

Running 40:00 intensity: (1:31 @1) + (35:36 @2) + (2:53 @3) 9.0 km (4:27 / km)
ahr:128 max:146 shoes: Grey Ride

Calf a bit tight this morning but fine running.
5 PM

Running 52:16 intensity: (14:15 @1) + (36:48 @2) + (1:13 @3) 11.2 km (4:40 / km) +97m 4:28 / km
ahr:117 max:138 shoes: Black Ride

Including 8 x 8 s hill sprints.

Wednesday Apr 29, 2020 #

5 PM

Running 1:27:59 intensity: (2:32 @1) + (1:08:36 @2) + (16:51 @3) 20.26 km (4:21 / km) +235m 4:06 / km
ahr:129 max:145 shoes: Black Ride

Feeling good today, no Achilles stiffness at all. Right decision to rest yesterday but should have done it on Monday.

Strength and Conditioning 20:00 intensity: (13:51 @1) + (6:05 @2) + (4 @3)
ahr:117 max:135

Tuesday Apr 28, 2020 #

12 PM

Running 30:00 intensity: (2:34 @1) + (27:26 @2) 7.1 km (4:14 / km)
ahr:122 max:134 shoes: Grey Ride

I had some faster running in the plan this evening but I started running and my Achilles was a little sore (2-3/10) so I bailed. Probably could have carried on and run easy but I didn't see the point - I came home and did isometrics instead. It was a little achy after the long run on Sunday so I probably should have just run once yesterday (since that was meant to be a recovery day and today was meant to be harder).

Monday Apr 27, 2020 #

12 PM

Running 50:00 intensity: (29 @1) + (47:39 @2) + (1:52 @3) 11.1 km (4:30 / km)
ahr:126 max:136 shoes: Black Ride

5 PM

Running 37:09 intensity: (4:38 @1) + (32:31 @2) 8.39 km (4:26 / km) +94m 4:12 / km
ahr:121 max:134 shoes: Black Ride

Sunday Apr 26, 2020 #

9 AM

Running 1:55:01 intensity: (2:27 @1) + (35:17 @2) + (1:17:11 @3) + (6 @4) 27.73 km (4:09 / km) +241m 3:58 / km
ahr:137 max:155 shoes: Grey Ride

A bit longer than I'd had planned but felt good the whole way. Lovely to be out running in shorts and vest.

Strength and Conditioning 20:40 intensity: (10:03 @1) + (9:38 @2) + (59 @3)
ahr:114 max:145

Saturday Apr 25, 2020 #

2 PM

Running 1:02:36 intensity: (1:44 @1) + (54:49 @2) + (6:03 @3) 14.23 km (4:24 / km) +185m 4:08 / km
ahr:126 max:143 shoes: Blue Ride

Feeling good, nice to run without foot worries.

Friday Apr 24, 2020 #

7 AM

Running 31:47 intensity: (4:33 @1) + (25:55 @2) + (1:19 @3) 7.14 km (4:27 / km) +58m 4:17 / km
ahr:122 max:140 shoes: Grey Ride

Early (relative to what I've been doing recently) morning outdoor fun.
5 PM

Running 1:02:30 intensity: (5:46 @1) + (28:58 @2) + (21:22 @3) + (6:24 @4) 15.7 km (3:59 / km)
ahr:134 max:161 shoes: Black Ride

Making use of the treadmill for a bit of tempo. Nice easy introduction today (to see how my foot is): 10 x 60 s 'tempo' (60 s easy). 19 km/h (14 km/h). Felt pretty easy, might look into some way of calibrating the treadmill so I can be more exact with paces.
C • Paces 7

Thursday Apr 23, 2020 #

12 PM

Running 30:00 intensity: (7:06 @1) + (22:24 @2) + (30 @3) 6.6 km (4:33 / km)
ahr:121 max:136 shoes: Grey Ride

5 PM

Running 44:27 intensity: (5:32 @1) + (36:57 @2) + (1:58 @3) 9.97 km (4:27 / km) +73m 4:18 / km
ahr:123 max:146 shoes: Black Ride

Finished with 6 X 8 s hill sprints.

Wednesday Apr 22, 2020 #

8 AM

Strength and Conditioning 20:40 [1]
ahr:84 max:105

3 x 40 s/20 s
KB swing,
TRX row,
TRX single leg squat R,
TRX single leg squat L,
Side plank R,
Side plank L,
Glute bridge
12 PM

Running 1:22:13 intensity: (1:28 @1) + (49:12 @2) + (31:33 @3) 18.74 km (4:23 / km) +249m 4:07 / km
ahr:132 max:148 shoes: Black Ride

Constant headwind today.

Tuesday Apr 21, 2020 #

12 PM

Running 30:00 intensity: (6:03 @1) + (23:13 @2) + (44 @3) 6.6 km (4:33 / km)
ahr:121 max:137 shoes: Black Ride

5 PM

Running 1:04:14 intensity: (54 @1) + (39:51 @2) + (8:34 @3) + (13:41 @4) + (1:14 @5) 15.37 km (4:11 / km) +101m 4:03 / km
ahr:137 max:178 shoes: Black Triumph

10 x 30 s (60 s) at the end to test the foot (all into the wind). It was fine, worse in the first 20 minutes of the run than during the session (I did some leg swings and loosened the front of my shoe after about 20 minutes). I don't think these shoes are good for it - the cushioning feels quite hard.

Monday Apr 20, 2020 #

12 PM

Running 35:00 intensity: (3:44 @1) + (31:02 @2) + (14 @3) 7.89 km (4:26 / km)
ahr:124 max:136 shoes: Blue Ride

Noticed that my treadmill spells calorie wrong..
5 PM

Running 50:11 intensity: (2:44 @1) + (25:18 @2) + (22:09 @3) 11.7 km (4:17 / km) +81m 4:09 / km
ahr:132 max:147 shoes: Blue Ride

Feeling pretty good tonight.

Sunday Apr 19, 2020 #

10 AM

Running 40:00 intensity: (5:46 @1) + (33:52 @2) + (22 @3) 8.82 km (4:32 / km)
ahr:123 max:136 shoes: Black Ride

Running 49:56 intensity: (29 @1) + (26:21 @2) + (23:06 @3) 11.78 km (4:14 / km) +80m 4:06 / km
ahr:133 max:146 shoes: Black Ride

Split my long run up to try to make it easier on the foot. 40 treadmill, 50 outdoors and then back on the treadmill for the last 20. Worked really well and didn't have any bad feelings in the foot.

Running 20:00 intensity: (23 @1) + (19:37 @2) 4.49 km (4:27 / km)
ahr:126 max:132 shoes: Black Ride

Strength and Conditioning 20:40 intensity: (10:43 @1) + (8:57 @2) + (1:00 @3)
ahr:114 max:141

Straight into 3 sets of:
KB squat and press,
KB row,
Split squat L,
Split squat R,
Bird dog L,
Bird dog R,
Bicycle crunches
40 s on, 20 s recovery.

Saturday Apr 18, 2020 #

3 PM

Running 1:00:00 intensity: (41 @1) + (25:37 @2) + (32:21 @3) + (1:21 @4) 14.1 km (4:15 / km)
ahr:137 max:159 shoes: Black Ride

Steadier today and 4 x 30 s (90 s) strides towards the end.

Friday Apr 17, 2020 #

12 PM

Running 30:00 intensity: (10:22 @1) + (19:38 @2) 6.7 km (4:29 / km)
ahr:116 max:132 shoes: Black Ride

5 PM

Running 1:03:23 intensity: (55 @1) + (49:42 @2) + (12:46 @3) 14.94 km (4:15 / km) +116m 4:05 / km
ahr:129 max:143 shoes: Blue Ride

Feeling good - foot only a slight niggle in the last 5 minutes.

Thursday Apr 16, 2020 #

12 PM

Running 30:00 intensity: (4:26 @1) + (20:30 @2) + (5:04 @3) 6.7 km (4:29 / km)
ahr:125 max:143 shoes: Black Ride

Treadmill - foot feeling really good. I think the softer surface is good for it, just need to be careful of my Achilles.
5 PM

Running 50:00 intensity: (7:05 @1) + (34:17 @2) + (8:38 @3) 11.0 km (4:33 / km)
ahr:125 max:151 shoes: Black Ride

Treadmill again - this definitely feels better for the foot. Will have to balance treadmill and road to manage it best I think. These shoes are good for it also, quite wide in the forefoot - I've ordered another couple of pairs. Did 5 x 30 s (90 s) strides at 18 km/h.

Wednesday Apr 15, 2020 #

8 AM

Strength and Conditioning 15:00 [1]

5 PM

Running 1:01:59 intensity: (1:44 @1) + (39:39 @2) + (20:36 @3) 14.12 km (4:23 / km) +171m 4:08 / km
ahr:129 max:146 shoes: Black Ride

Foot a bit numb and a couple of twinges but otherwise OK - this was not the best route for it also, fair amount of climb and rough underfoot.

Tuesday Apr 14, 2020 #

8 AM

Running 30:00 intensity: (6:29 @1) + (23:31 @2) 6.4 km (4:41 / km)
ahr:121 max:131 shoes: Black Ride

JC prehab was mobility today, so I felt very good when I started running.
5 PM

Running 1:05:55 intensity: (21:33 @1) + (44:12 @2) + (10 @3) 14.42 km (4:34 / km) +78m 4:27 / km
ahr:117 max:135 shoes: White Hawk 2

Enjoying my outside time. Could feel the foot a bit on this run but it was more a tingle than a pain.

Monday Apr 13, 2020 #

8 AM

Running 49:52 [2] 11.68 km (4:16 / km) +82m 4:08 / km
ahr:138 max:170 shoes: Black Ride

Feeling good this morning.
5 PM

Running 35:00 intensity: (6:51 @1) + (28:09 @2) 7.0 km (5:00 / km)
ahr:117 max:128 shoes: Black Triumph

(Treadmill) Doubles are back on the menu.

Sunday Apr 12, 2020 #

12 PM

Running 1:18:22 intensity: (3:03 @1) + (57:57 @2) + (17:22 @3) 18.05 km (4:21 / km) +137m 4:11 / km
ahr:129 max:148 shoes: Blue Ride

Back up to a decent length run. For fine, similar feelings to yesterday but not a early. Just a case of carrying on with the rehab and keeping an eye on it while building the running back. Very glad it's gone this way as I was very worried it was something more serious on Tuesday.

Saturday Apr 11, 2020 #

10 AM

Running 46:38 intensity: (3:32 @1) + (18:28 @2) + (24:14 @3) + (24 @4) 10.53 km (4:26 / km) +76m 4:16 / km
ahr:134 max:158 shoes: Black Ride

Felt good, no soreness in the foot at all. Just a little numbness at times.
5 PM

Cycling 45:00 intensity: (41:01 @1) + (3:59 @2)
ahr:96 max:130

Friday Apr 10, 2020 #

10 AM

Cycling 45:00 intensity: (30:46 @1) + (10:57 @2) + (3:17 @3)
ahr:109 max:151

12 PM

Strength and Conditioning 10:00 [1]

4 PM

Running 24:06 intensity: (11:48 @1) + (12:18 @2) 5.1 km (4:44 / km) +48m 4:31 / km
ahr:114 max:129 shoes: Blue Ride

A few twinges near the end but nothing as bad as Tuesday.

Tuesday Apr 7, 2020 #

7 AM

Cycling 30:00 [1]
ahr:83 max:92

Bored of cycling now and reflecting on the news that there might not be a WOC sprint until 2022.
C • Sprint WOC 2
4 PM

Running 1:10:12 intensity: (2:39 @1) + (20:33 @2) + (46:01 @3) + (59 @4) 17.25 km (4:04 / km) +127m 3:56 / km
ahr:135 max:162 shoes: White Hawk 2

Bugger. I've had a pain in my foot (end of 3rd/4th metatarsel) which has been on and off for a long while. It's never been that bad, like having a small stone in my shoe and felt a bit nervy - so I've assumed it was Morton's Neuroma. Today it started at around 12 km and then got much worse, very quickly, until it was not possible to run.

Monday Apr 6, 2020 #

5 PM

Strength and Conditioning 12:00 [1]

6 PM

Running 46:10 intensity: (4:26 @1) + (40:37 @2) + (1:07 @3) 10.37 km (4:27 / km) +97m 4:15 / km
ahr:123 max:139 shoes: Blue Ride

Nice and easy on some lovely weather. Not going to do a second 5k, no sense taking the risk with the Achilles for a virtual race..

Sunday Apr 5, 2020 #

8 AM

Cycling 1:45:00 intensity: (1:43:37 @1) + (1:23 @2)
ahr:91 max:121

Left Achilles a bit niggley the last few days, probably a combination of sprints/5 km and JC's morning prehab thing (very foot/lower leg focussed). Just being a little careful by skipping the long run.
3 PM

Running 53:49 intensity: (4:22 @1) + (40:16 @2) + (6:44 @3) + (2:27 @4) 11.3 km (4:46 / km) +78m 4:36 / km
ahr:128 max:172 shoes: White Hawk 2

Jogged out to have a look at a potential loop for another 5k. I figured that last weeks was fairly legit (although tailwind assisted) and, since I don't really have the motivation to go back to Riverside, that I could go for a completely illegitimate GPS pb on the second one. Awful GPS on the loop so this would be a prime candidate.

Saturday Apr 4, 2020 #

1 PM

Running 1:30:52 intensity: (1:46 @1) + (1:12:37 @2) + (16:29 @3) 20.34 km (4:28 / km) +152m 4:18 / km
ahr:129 max:147 shoes: Blue Ride

Tired today.

Friday Apr 3, 2020 #

7 AM

Cycling 30:00 intensity: (25:26 @1) + (4:34 @2)
ahr:104 max:128

Broken man this morning.
5 PM

Running 1:40:13 intensity: (4:49 @1) + (55:09 @2) + (39:54 @3) + (21 @4) 22.03 km (4:33 / km) +392m 4:11 / km
ahr:132 max:156 shoes: Black Ride

Up Balkello from home. Wasn't the plan, but it looked nice.

Thursday Apr 2, 2020 #

7 AM

Cycling 45:00 intensity: (37:37 @1) + (6:51 @2) + (32 @3)
ahr:100 max:141

20 minutes before JC's session and 25 minutes after.
4 PM

Running 26:34 intensity: (38 @1) + (13:56 @2) + (11:22 @3) + (38 @4) 6.1 km (4:21 / km) +45m 4:12 / km
ahr:131 max:159 shoes: Blue 4's

Running 13:51 intensity: (12 @3) + (49 @4) + (12:50 @5) 5.01 km (2:46 / km)
ahr:181 max:188 shoes: Blue 4's

Scottish Virtual Road Relays

James ran quick yesterday (14:13) and then the rest of the boys were getting out during the day so I decided to use my fresh legs from yesterday. I went out early so it would be reasonably quiet and I also wanted to take advantage of the conditions. It was a decent tailwind out there (not crazy but enough that I wouldn't have wanted to run the other way) - probably worth a few seconds a km - but it's just a bit of fun, so I couldn't care less if the time is inflated. Will have to run another one between Saturday and Tuesday (virtual 12 stage for Swansea) but will probably avoid the weekend so that it isn't too busy.

Nice to see James out for a run before the start (we stayed a good distance apart) and good to see he is over his injuries.

Running 50:08 intensity: (36 @1) + (49:12 @2) + (20 @3) 10.14 km (4:57 / km) +102m 4:42 / km
ahr:127 max:136 shoes: Blue 4's

Wednesday Apr 1, 2020 #

5 PM

Cycling 45:00 [1]
ahr:88 max:101

Motivation low today so just sat on the bike for a bit.

Strength and Conditioning 10:00 [1]

Signed up to James Cruickshanks injury prevention webinar (one session every day in April) and did that this morning and some band exercises this evening. Only logging the band exercises.

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