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Training Log Archive: Kris

In the 31 days ending May 31, 2020:

activity # timemileskm+mload
  Running37 31:32:53 268.3(7:03) 431.78(4:23) 3364434.8
  Cycling8 15:45:22184.1
  Strength and Conditioning12 8:14:4555.8
  Total54 55:33:00 268.3 431.78 3364674.7

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Sunday May 31, 2020 #

9 AM

Cycling 2:56:08 intensity: (2:07:32 @1) + (43:26 @2) + (5:10 @3)
ahr:107 max:150

76.58 km 523 m
Husband and wife cycle Part II: This time with ice-cream.

Cycling 24:00 intensity: (20:09 @1) + (3:51 @2)
ahr:95 max:129

7.4 km 78 m
Cycle home after ice-cream..

Saturday May 30, 2020 #

10 AM

Running 1:25:09 intensity: (1:08 @1) + (5:02 @2) + (1:16:17 @3) + (2:42 @4) 19.94 km (4:16 / km) +230m 4:02 / km
ahr:144 max:159 shoes: Blue Ride

Nice run, Achilles feeling good. Not convinced by the heart rate - I forgot to wear the strap..
I spent the afternoon shovelling gravel in the front garden - absolutely wiped by the evening.

Friday May 29, 2020 #

12 PM

Running 45:54 intensity: (1:47 @1) + (8:30 @2) + (35:00 @3) + (37 @4) 11.04 km (4:09 / km) +81m 4:01 / km
ahr:139 max:157 shoes: Black Ride

Moving really well today and almost no Achilles pain at any point.

Running 24:58 intensity: (4:58 @1) + (9:02 @2) + (8:38 @3) + (2:20 @4) 2.13 km (11:45 / km) +7m 11:34 / km
ahr:131 max:164 shoes: Black Ride

Finished with a set of drills and 5 x hill sprints.
4 PM

Strength and Conditioning 45:00 intensity: (35:17 @1) + (9:32 @2) + (11 @3)
ahr:104 max:141

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 Band lateral leg lift
3 x 10 Band face pull

4 x 8 Split squat (12 kg)

3 x 10 Push up (knees for last set)
3 x 10 Band pull apart

3 x 10 e/s Single leg box squat

3 x 30 (15 e/s) Core cycles
3 x 8 e/s Banded kneeling Pallof press

Thursday May 28, 2020 #

12 PM

Running 45:00 intensity: (40:26 @2) + (4:34 @3) 10.15 km (4:26 / km)
ahr:129 max:138 shoes: White Hawk 2

Only an hour between meetings so jumped on the treadmill as I could easily jump off if needed. A bit wary because of my Achilles but I focused on maintaining good form and had no bother - will keep an eye to see if it is more painful afterwards. Managed the run, shower and food within the hour..
5 PM

Cycling 1:54:14 intensity: (20:29 @1) + (49:45 @2) + (39:30 @3) + (4:30 @4)
ahr:129 max:164

51.37 km 680 m

Wednesday May 27, 2020 #

7 AM

Strength and Conditioning 36:30 intensity: (35:19 @1) + (1:11 @2)
ahr:95 max:118

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 walk
3 x 10 Band frontal raise

3 x 6 e/s Single leg deadlift

4 x 30 (15 e/s) Knee through
4 x 8 e/s Banded woodchop
12 PM

Running 1:01:00 intensity: (42 @1) + (31:48 @2) + (28:30 @3) 14.19 km (4:18 / km) +157m 4:04 / km
ahr:133 max:148 shoes: Grey Ride

Achilles not as good as yesterday but still ok.

Tuesday May 26, 2020 #

12 PM

Running 43:58 intensity: (4:11 @1) + (18:33 @2) + (21:14 @3) 10.48 km (4:12 / km) +82m 4:02 / km
ahr:131 max:148 shoes: White Hawk 2

The best my Achilles has felt in a couple of weeks.
5 PM

Cycling 1:50:22 intensity: (22:20 @1) + (22:59 @2) + (35:23 @3) + (27:19 @4) + (2:21 @5)
ahr:138 max:184

45.85 km 823 m
Another set of hills - 44:16 for 6 reps. Swapped out the tires on my bike for some wider ones which will hopefully be a bit comfier.

Monday May 25, 2020 #

12 PM

Running 33:24 intensity: (57 @1) + (24:40 @2) + (7:47 @3) 7.65 km (4:22 / km) +46m 4:14 / km
ahr:130 max:147 shoes: Black Hawk

Making use of the golf course before it opens again.

Running 14:13 intensity: (7:58 @1) + (5:49 @2) + (26 @3) 1.18 km (12:00 / km)
ahr:115 max:136 shoes: Black Hawk

Drills and 4 short strides. Achilles feeling fine.

Running 14:45 intensity: (5:46 @2) + (8:59 @3) 3.37 km (4:22 / km) +32m 4:10 / km
ahr:135 max:151 shoes: Black Hawk

5 PM

Strength and Conditioning 1:05:00 intensity: (56:33 @1) + (8:27 @2)
ahr:104 max:129

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 walk
3 x 10 Band frontal raise

4 x 10 Goblet squat (12 kg)

4 x 10 e/s Single leg deadlift

4 x 8 Supported row
4 x 10 Band lat pull down

4 x 10 e/s Elevated single leg glute bridge

4 x 30 (15 e/s) Knee through
4 x 8 e/s Banded woodchop

Sunday May 24, 2020 #

10 AM

Cycling 3:07:57 intensity: (1:31:55 @1) + (1:07:06 @2) + (28:56 @3)
ahr:116 max:154

79 km 912 m
Husband and wife cycle finishing with homemade cinnamon rolls

Saturday May 23, 2020 #

10 AM

Cycling 40:00 intensity: (20:23 @1) + (11:15 @2) + (8:20 @3) + (2 @4)
ahr:113 max:155

4 PM

Running 1:26:03 intensity: (7:05 @1) + (1:15:06 @2) + (3:52 @3) 19.35 km (4:27 / km) +204m 4:13 / km
ahr:125 max:138 shoes: Grey Ride

Very windy. Achilles took a bit longer to settle but was fine for the last 45 minutes.

Friday May 22, 2020 #

7 AM

Running 52:30 intensity: (6:03 @1) + (39:24 @2) + (7:03 @3) 11.69 km (4:29 / km) +84m 4:20 / km
ahr:126 max:144 shoes: Black Hawk

Achilles good, similar to yesterday morning. Learnt from Nixon to start my pain scale high..
C • Pain scale 7
3 PM

Strength and Conditioning 50:00 intensity: (48:00 @1) + (2:00 @2)
ahr:98 max:124

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 Band lateral leg lift
3 x 10 Band face pull

3 x 8 Split squat (12 kg)

3 x 8 Push up (knees for last set)
3 x 10 Band pull apart

3 x 8 e/s Single leg box squat

3 x 30 (15 e/s) Core cycles
3 x 8 e/s Banded kneeling Pallof press

Thursday May 21, 2020 #

11 AM

Running 38:44 intensity: (9:10 @1) + (29:12 @2) + (22 @3) 8.88 km (4:22 / km) +85m 4:10 / km
ahr:120 max:137 shoes: Blue Ride

Achilles feeling good.
5 PM

Running 10:23 intensity: (6:08 @1) + (4:15 @2) 2.19 km (4:44 / km) +24m 4:29 / km
ahr:108 max:128 shoes: Grey Ride

Went for the second run, worse Achilles feelings than the first so called it early to not aggravate it.

Wednesday May 20, 2020 #

8 AM

Strength and Conditioning 33:45 intensity: (20:13 @1) + (13:32 @2)
ahr:113 max:134

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 face pull

3 x 8 Split squat (12 kg)

3 x 30 (15 e/s) Core cycles
3 x 10 e/s Banded kneeling Pallof press
11 AM

Running 59:42 intensity: (41 @1) + (20:56 @2) + (38:05 @3) 14.06 km (4:15 / km) +188m 3:59 / km
ahr:137 max:151

Achilles felt great - I probably ran a bit fast but my legs were feeling fresh.
5 PM

Cycling 45:00 intensity: (44:49 @1) + (10 @2) + (1 @3)
ahr:102 max:115

Turbo

Tuesday May 19, 2020 #

12 PM

Running 45:16 intensity: (5:07 @1) + (25:54 @2) + (14:15 @3) 10.45 km (4:20 / km) +81m 4:10 / km
ahr:128 max:152

Similar to yesterday.
4 PM

Cycling 1:49:49 intensity: (29:28 @1) + (38:17 @2) + (33:20 @3) + (8:44 @4)
ahr:127 max:161

42.26 km 781.7 m climb. 47:09 for 6 reps.
Went out and did hill reps on the bike. Much easier than an indoor season and (whisper it) I quite enjoyed. This might have a lot to do with the fact that I've invested in a nice pair of cycling shorts (after seeing Peter's rave review). I'm sure my enthusiasm will want when I have to deal with mechanicals/falling off (I don't have those issues in running)..

Monday May 18, 2020 #

12 PM

Running 45:48 intensity: (7:32 @1) + (34:38 @2) + (3:38 @3) 10.44 km (4:23 / km) +83m 4:13 / km
ahr:123 max:149 shoes: Black Ride

Achilles a bit stiff to start but eased off a lot more than yesterday to the point that it was fine at the end.
5 PM

Strength and Conditioning 53:00 intensity: (52:50 @1) + (10 @2)
ahr:83 max:117

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 walk
3 x 10 Band frontal raise

3 x 15 Goblet squat (12 kg)

3 x 8 e/s Single leg deadlift

3 x 10 Supported row
3 x 15 Band lat pull down

3 x 10 e/s Elevated single leg glute bridge

3 x 30 (15 e/s) Knee through
3 x 8 e/s Banded woodchop

Sunday May 17, 2020 #

1 PM

Running 32:46 intensity: (1:31 @1) + (30:48 @2) + (27 @3) 6.86 km (4:47 / km) +44m 4:38 / km
ahr:124 max:139

Achilles a bit stiff at the start but eased off to the point that it was only intermittent after 5-10 minutes.

Saturday May 16, 2020 #

10 AM

Cycling 2:17:52 intensity: (42:57 @1) + (1:01:51 @2) + (31:22 @3) + (1:42 @4)
ahr:122 max:161

47.89 km 654 m
Only the third time this bike has been outside.

Friday May 15, 2020 #

12 PM

Running 31:11 intensity: (3:34 @1) + (23:45 @2) + (3:52 @3) 6.96 km (4:29 / km) +64m 4:17 / km
ahr:123 max:142 shoes: Black Ride

Bugger, not as bad as yesterday but a couple of nasty twinges. I'll have to pull out the Achilles tracker I used last year and start treating this like a proper injury I think (and I was so confident it wasn't an issue..).
4 PM

Strength and Conditioning 45:00 [1]
ahr:81 max:110

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 face pull

3 x 6 Split squat (12 kg)

6 x 6 Push up (knees for last set)
3 x 10 Band pull apart

3 x 6 e/s Single leg box squat

3 x 30 (15 e/s) Core cycles
3 x 8 e/s Banded kneeling Pallof press

Thursday May 14, 2020 #

5 PM

Running 4:04 intensity: (3:13 @1) + (51 @2) 0.85 km (4:47 / km)
ahr:105 max:120 shoes: Black Hawk

Achilles worse than yesterday so called it - probably a build up of a few days running and walking around the house barefoot today. Jumped on the bike instead but inner tube burst after 5 mins so I took that as the universe telling me to chill. Hopefully back to normal with a couple of easy days.

Wednesday May 13, 2020 #

11 AM

Strength and Conditioning 31:00 intensity: (17:55 @1) + (10:23 @2) + (2:42 @3)
ahr:112 max:143

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 walk
3 x 10 Band frontal raise

3 x 6 e/s Single leg deadlift

3 x 30 (15 e/s) Knee through
3 x 6 e/s Banded woodchop
4 PM

Running 1:30:00 intensity: (13:24 @1) + (1:12:32 @2) + (4:04 @3) 20.46 km (4:24 / km) +237m 4:09 / km
ahr:122 max:153 shoes: Grey Ride

Achilles niggling on and off but never too bad..

Tuesday May 12, 2020 #

11 AM

Running 38:43 intensity: (4:23 @1) + (24:41 @2) + (9:39 @3) 8.95 km (4:20 / km) +85m 4:08 / km
ahr:127 max:140 shoes: Black Ride

4 PM

Running 1:00:01 intensity: (4:58 @1) + (55:03 @2) 13.75 km (4:22 / km)
ahr:125 max:134 shoes: Black Ride

Dropped intervals - Achilles still not 100% but manageable and intervals aren't high on the priorities right now.

Monday May 11, 2020 #

7 AM

Running 50:35 intensity: (9:58 @1) + (38:26 @2) + (2:11 @3) 11.67 km (4:20 / km) +82m 4:11 / km
ahr:123 max:139 shoes: Blue Ride

5 PM

Running 25:21 intensity: (7:47 @1) + (17:34 @2) 5.63 km (4:30 / km) +64m 4:16 / km
ahr:116 max:131 shoes: Black Hawk

Strength and Conditioning 51:30 intensity: (50:45 @1) + (45 @2)
ahr:88 max:118

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 walk
3 x 10 Band frontal raise

3 x 10 Goblet squat (12 kg)

3 x 6 e/s Single leg deadlift

3 x 10 Supported row
3 x 10 Band lat pull down

3 x 8 e/s Elevated single leg glute bridge

3 x 30 (15 e/s) Knee through
3 x 6 e/s Banded woodchop

Sunday May 10, 2020 #

10 AM

Running 1:41:18 intensity: (1:39 @1) + (29:13 @2) + (1:10:22 @3) + (4 @4) 24.47 km (4:08 / km) +291m 3:54 / km
ahr:138 max:155 shoes: Black Ride

Very cold wind today
4 PM

Running 30:28 intensity: (13:14 @1) + (17:14 @2) 6.0 km (5:05 / km)
ahr:113 max:128 shoes: Grey Ride

Treadmill jog and 6 hill sprints

Saturday May 9, 2020 #

11 AM

Running 1:07:36 intensity: (1:29 @1) + (31:27 @2) + (32:46 @3) + (1:54 @4) 15.29 km (4:25 / km) +183m 4:10 / km
ahr:135 max:163 shoes: Blue Ride

Stomach not great while running..
4 PM

Strength and Conditioning 50:00 intensity: (46:06 @1) + (3:41 @2) + (13 @3)
ahr:98 max:138

Friday May 8, 2020 #

4 PM

Running 1:15:00 intensity: (1:21 @1) + (39:04 @2) + (20:54 @3) + (13:41 @4) 19.2 km (3:54 / km)
ahr:136 max:164 shoes: White Hawk 2

Treadmill tempo: 4 x 4 mins @19 km/h (1 min @14 km/h)
Feeling good.

Thursday May 7, 2020 #

7 AM

Running 30:00 intensity: (1:16 @1) + (28:44 @2) 6.5 km (4:37 / km)
ahr:122 max:131 shoes: Grey Ride

5 PM

Running 39:34 intensity: (6:24 @1) + (23:58 @2) + (9:12 @3) 9.03 km (4:23 / km) +80m 4:12 / km
ahr:124 max:146 shoes: Black Ride

Inc. 8 x 8 s hill sprints

Wednesday May 6, 2020 #

4 PM

Running 1:27:48 intensity: (1:06 @1) + (57:59 @2) + (28:43 @3) 19.91 km (4:25 / km) +222m 4:11 / km
ahr:131 max:147 shoes: Blue Ride

The advantages of lockdown - I've discovered new favourite running routes.

Strength and Conditioning 20:00 [1]

Tuesday May 5, 2020 #

12 PM

Running 30:00 intensity: (5:12 @1) + (24:28 @2) + (20 @3) 6.7 km (4:29 / km)
ahr:120 max:137 shoes: Grey Ride

5 PM

Running 1:02:26 intensity: (3:14 @1) + (29:32 @2) + (8:33 @3) + (20:43 @4) + (24 @5) 15.76 km (3:58 / km) +119m 3:49 / km
ahr:141 max:176 shoes: White Hawk 2

15 x 30 s hard (60 s easy) on the golf course.
Felt ok, sun shining, Achilles good - happy days.

Monday May 4, 2020 #

12 PM

Running 40:00 intensity: (23:52 @1) + (16:08 @2) 8.8 km (4:33 / km)
ahr:113 max:122 shoes: Black Triumph

5 PM

Running 39:29 intensity: (6:39 @1) + (30:11 @2) + (2:39 @3) 8.86 km (4:27 / km) +84m 4:15 / km
ahr:121 max:138 shoes: White Hawk 2

Sunday May 3, 2020 #

11 AM

Running 1:40:36 intensity: (2:10 @1) + (1:10:40 @2) + (23:35 @3) + (4:11 @4) 24.68 km (4:05 / km) +270m 3:52 / km
ahr:131 max:164 shoes: Grey Ride

Achilles feeling pretty good. Spotted Anwen up ahead (on the bike) outside Camperdown and picked up the effort to try to catch her. Caught a bit on the steeper section but then lost it all once it flattened out. Anwen was oblivious to all of this..
C • Oops 1
5 PM

Running 25:10 intensity: (3:58 @1) + (19:54 @2) + (1:18 @3) 5.2 km (4:50 / km)
ahr:120 max:148 shoes: White Hawk 2

Treadmill and 6 hill sprints.
Will see how Achilles is tomorrow (feeling fine), I've shifted back the plan one week to account for missing a couple of sessions this week.

Strength and Conditioning 14:00 intensity: (6:44 @1) + (7:05 @2) + (11 @3)
ahr:114 max:135

Saturday May 2, 2020 #

11 AM

Running 1:10:45 intensity: (2:11 @1) + (17:43 @2) + (41:23 @3) + (8:05 @4) + (1:23 @5) 17.16 km (4:07 / km) +76m 4:02 / km
ahr:140 max:177 shoes: Black Ride

Including 2 x 4 min tempo. Achilles ok but legs really stiff.

Friday May 1, 2020 #

8 AM

Running 38:15 intensity: (5:28 @1) + (28:47 @2) + (4:00 @3) 8.69 km (4:24 / km) +82m 4:12 / km
ahr:124 max:141 shoes: Blue Ride

5 PM

Running 15:00 [2] 3.2 km (4:41 / km)
shoes: Grey Ride

Achilles a bit sore again. Probably related to the increase in treadmill running - which is a bit frustrating..

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