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Training Log Archive: Kris

In the 7 days ending Jul 28, 2020:

activity	#	time	miles		km		+m	load
Running	8	8:27:45	69.91	(7:16)	112.5	(4:31)	972	140.0
Cycling	1	3:04:50						35.7
Strength and Conditioning	3	2:10:01						17.8
Rehab	3	45:00
Total	15	14:27:36	69.91		112.5		972	193.5
[1-5]	12	13:42:36

3:04

0:00

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Tuesday Jul 28, 2020 #

11 AM

Running 14:00 [2] 2.8 km (5:00 / km) +60m 4:31 / km
shoes: Black/Blue Ride

Running 35:00 7.5 km (4:40 / km)
shoes: Black/Blue Ride

Haha, Garmin not having a good few days. I finally dug out the cable to upload the training from the last few days before heading out but my watch didn't seem to want to work at all today. First, it stopped showing me distance, ok fine, but then when I saved my warm up it got stuck on 'saving' with nothing I could do. At least the session was a fartlek so running without any idea of time or pace was ok.
I know that the cycle track takes me roughly 4 mins at a hard effort so I still managed roughly the session I had planned: 2 x 4 mins, 2 x 3 mins, 2 x 2 mins (60-90 s), 4 x 1 mins (~45 s)
Big headwind on every other rep (and all of the 1 mins)

C • Garmin 15

Running 14:00 [2] 2.8 km (5:00 / km)
shoes: Black/Blue Ride

5 PM

Running 33:20 [2] 7.4 km (4:30 / km) +70m 4:18 / km
shoes: Green More

Same problem as this morning..

Running 2:00 [2] 0.4 km (5:00 / km)
shoes: Blue Tarta

2 strides in flats

Monday Jul 27, 2020 #

12 PM

Running 51:00 [2] 11.72 km (4:21 / km) +78m 4:13 / km
ahr:154 max:174 shoes: Green More

More swim than run.

5 PM

Strength and Conditioning 55:00
ahr:111 max:136

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 10 Back squat (32 kg)

4 x 15 Supported T row
4 x 15 Band frontal raise

4 x 15 Supported hamstring curl

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

9 PM

Rehab 15:00 [0]

Sunday Jul 26, 2020 #

10 AM

Running 1:55:10 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, 2020 #

11 AM

Running 1:26:27 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
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, 2020 #

3 PM

Cycling 3:04:50
ahr:119 max:166

82.7 km 1279 m
Ride with Duncan - some good climbs

Thursday Jul 23, 2020 #

12 PM

Running 41:11 9.4 km (4:23 / km) +84m 4:12 / km
ahr:127 max:148 shoes: Green More

5 PM

Running 39:05 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, 2020 #

7 AM

Rehab 15:00 [0]

1 PM

Strength and Conditioning 30:00
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 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.

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