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Training Log Archive: Kris

In the 7 days ending Jul 26:

activity # timemileskm+mload
  Running9 8:49:09 73.78(7:10) 118.74(4:27) 1085145.2
  Cycling1 3:04:5035.7
  Strength and Conditioning3 1:45:0113.1
  Rehab2 30:00
  Total14 14:09:00 73.78 118.74 1085194.0
  [1-5]12 13:39:00

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MoTuWeThFrSaSu

Sunday Jul 26 #

10 AM

Running 1:55:10 intensity: (14:00 @1) + (43:00 @2) + (56:32 @3) + (1:38 @4) 24.0 km (4:48 / km) +487m 4:21 / km
ahr:133 max:159 shoes: Black Scott

With Duncan and Spongey from Dunkeld
9 PM

Rehab 15:00 [0]

Saturday Jul 25 #

11 AM

Running 1:26:27 intensity: (1:59 @1) + (12:50 @2) + (38:07 @3) + (24:43 @4) + (8:48 @5) 21.31 km (4:03 / km) +11m 4:03 / km
ahr:149 max:182 shoes: Black/Blue Ride

6 km tempo, 2 km float, 2 km hard
3.13, 3.13, 3.13, 3.13, 3.10, 3.13
3.45, 3.41,
3.02, 3.06

Felt pretty hard but got through ok. Achilles fine.
5 PM

Strength and Conditioning 45:01 intensity: (34:18 @1) + (10:43 @2)
ahr:106 max:132

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 toe walks
3 x 10 Band pull through

4 x 8 Deadlift (32 kg)
4 x 40 Double leg hops

4 x 8 Seated shoulder press (12 kg)
4 x 6 e/s Lunge (32 kg)

4 x 10 Supported knee tuck
4 x 30 s V sit

Friday Jul 24 #

3 PM

Cycling 3:04:50 intensity: (1:16:55 @1) + (1:04:16 @2) + (36:50 @3) + (6:49 @4)
ahr:119 max:166

82.7 km 1279 m
Ride with Duncan - some good climbs

Thursday Jul 23 #

12 PM

Running 41:11 intensity: (3:45 @1) + (28:17 @2) + (9:09 @3) 9.4 km (4:23 / km) +84m 4:12 / km
ahr:127 max:148 shoes: Green More

5 PM

Running 39:05 intensity: (22:23 @1) + (16:42 @2) 7.26 km (5:23 / km) +30m 5:16 / km
ahr:114 max:125 shoes: Black Duo

Nice evening run with Anwen around Tentsmuir

Wednesday Jul 22 #

7 AM

Rehab 15:00 [0]

1 PM

Strength and Conditioning 30:00 intensity: (18:10 @1) + (11:18 @2) + (32 @3)
ahr:112 max:144

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 Cha cha's
3 x 5 Squat and press (12 kg)

3 x 8 e/s Lunge (12 kg)
3 x 8 Seated Shoulder Press (12 kg)

3 x 10 Hollow Rock Knee to Elbow
3 x 8 e/s Banded Woodchop
5 PM

Running 1:16:32 intensity: (9:10 @1) + (38:22 @2) + (29:00 @3) 17.92 km (4:16 / km) +152m 4:06 / km
ahr:129 max:147 shoes: Green More

Achilles feeling really good today which is very nice.

Tuesday Jul 21 #

7 AM

Running 32:12 intensity: (2:43 @1) + (25:21 @2) + (4:08 @3) 7.2 km (4:28 / km) +62m 4:17 / km
ahr:126 max:147 shoes: Green More

5 PM

Running 19:53 intensity: (7:21 @1) + (11:34 @2) + (58 @3) 4.17 km (4:46 / km) +13m 4:42 / km
ahr:117 max:143 shoes: Black/Blue Ride

Running 30:00 intensity: (8 @2) + (5:19 @3) + (14:49 @4) + (9:44 @5) 8.73 km (3:26 / km)
ahr:166 max:180 shoes: Black/Blue Ride

10 x 2 mins (1 mins) with Jamie on the grass. Nice to have company for the first time in ages.

Running 22:09 intensity: (1:18 @1) + (14:22 @2) + (6:29 @3) 4.16 km (5:19 / km) +61m 4:58 / km
ahr:131 max:144 shoes: Black/Blue Ride

Monday Jul 20 #

1 PM

Running 32:37 intensity: (6:59 @1) + (23:03 @2) + (2:35 @3) 7.28 km (4:29 / km) +71m 4:16 / km
ahr:121 max:143 shoes: Black Duo

5 PM

Running 33:53 intensity: (4:30 @1) + (27:07 @2) + (2:16 @3) 7.32 km (4:38 / km) +114m 4:18 / km
ahr:122 max:143 shoes: Green More

Strength and Conditioning 30:00 intensity: (26:50 @1) + (3:10 @2)
ahr:99 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 Cha cha's
3 x 5 Squat and press (12 kg)

4 x 8 Back squat (32 kg)
4 x 10 Band frontal raise

4 x 10 Supported hamstring curl

3 x 10 Hollow rock knee to elbow
3 x 10 e/s Banded woodchop

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