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Training Log Archive: Kris

In the 7 days ending Apr 24, 2016:

activity	#	time	miles		km		+m	load
Cycling	5	4:00:00						46.5
Cross training	4	2:50:00						47.0
Running	6	2:26:05	16.76	(8:43)	26.98	(5:25)	190	29.2
Orienteering	2	1:25:15	7.27	(11:44)	11.7	(7:17)		29.5
Strength and Conditioning	3	1:21:00						14.8
Total	7	12:02:20	24.03		38.68		190	167.0

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Sunday Apr 24, 2016 #

Running 20:00 [2] 2.6 km (7:42 / km)

Orienteering 39:00 [4] 6.0 km (6:30 / km)

Ankle strapped tightly again. No problem or reaction yesterday so went out to do it all in a similar manner. I took it very cautious on the descents which lost me some time but apart from that I was a bit silly and pushed it a bit harder than I had planned. This was despite the fact that I went out purposefully overdressed so that I couldn't run fast as I'd get too hot. I was roasting by the end. I seem to have gotten away with it as I had no pain during or since. Really happy to have been able to do it but I'll give myself a break from running tomorrow.

C • ankle 1

C • clothing 1

Running 12:00 [2] 2.0 km (6:00 / km)

Cycling 1:35:00 [2]

In the gym watching a Liam Neeson film when I got back to Dundee.

Saturday Apr 23, 2016 #

Running 11:45 [2] 1.83 km (6:25 / km)
(injured)

Warm up - ankle strapped very tightly

Orienteering 31:30 [1] 3.5 km (9:00 / km)
(injured)

Pottered around the prologue of the JOK chasing sprint. Some walking but majority jogging. Tentative down hills but OK otherwise.

Running 6:20 [2] 1.0 km (6:20 / km)
(injured)

Warm down

Running 14:00 [2] 2.5 km (5:36 / km)
(injured)

Warm up

Orienteering 14:45 [2] 2.2 km (6:42 / km)
(injured)

Straight to number 9 in the hope I'd see some head to head action but got there just as Peter and Duncan were passing..

Friday Apr 22, 2016 #

Cycling 45:00 [2]
(injured)

Before and after

Strength and Conditioning 35:00 [2]
(injured)

3 sets and leg press: 10x 50, 50, 80, 80, 80 on the downstairs machine

Running 6:00 [2] 1.05 km (5:43 / km) +30m 5:00 / km
(injured)

Thursday Apr 21, 2016 #

Cross training 1:05:00
(injured)

5, 5, 4, 4, 3, 3, 2, 2, 1, 1 (1)
Didn't feel great and struggled to push until the 2's. Then I felt pretty good actually.

Running 40:00 [2] 8.8 km (4:33 / km) +80m 4:21 / km
(injured)

Meant to do 3 x 10 (off 2) but struggled to stop myself and did 15, 15, 10. Feeling good and clipping along quite well.

Wednesday Apr 20, 2016 #

Cycling 20:00 [2]
(injured)

Cross training 1:00:00 [2]
(injured)

The gym is pure hell when it is sunny outside.

Strength and Conditioning 32:00 [2]
(injured)

Leg Press:10 x 0, 20, 50, 50, 50 (the unloaded weight is 47.5)
3 sets of circuits

Cross training 10:00 [2]
(injured)

Tuesday Apr 19, 2016 #

Cross training 30:00 [2]
(injured)

Not feeling the cross training love today.

Cycling 15:00 [1]
(injured)

Running 30:00 [2] 6.1 km (4:55 / km) +50m 4:43 / km
(injured)

6 x 5 mins jog, 1 min walk. So I may have got a little carried away but it felt OK, calf a bit tight but otherwise as good as it's been. Now to see how it reacts.

Monday Apr 18, 2016 #

Cross training 5:00 [2]
(injured)

Waiting for the spinning bikes to be free.. Spot the trend.

C • trend 2

Cycling 1:05:00 [2]
(injured)

Strength and Conditioning 14:00 [1]
(injured)

2 sets of circuits..

Running 6:00 [2] 1.1 km (5:27 / km) +30m 4:48 / km
(injured)

So I've not had any reaction from any of the running I've done so I thought I'd test it out. Jogged the whole way home. Seemed fine and no reaction later. Peroneals a bit sore.

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