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Training Log Archive: Kris

In the 7 days ending Feb 12, 2017:

activity # timemileskm+mload
  Running13 8:06:39 62.53(7:47) 100.63(4:50) 97291.8
  Cycling3 1:34:0114.9
  Cross training4 1:26:1415.5
  Strength and Conditioning4 20:002.0
  Total16 11:26:54 62.53 100.63 972124.2

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MoTuWeThFrSaSu

Sunday Feb 12, 2017 #

11 AM

Running 1:12:37 intensity: (45:35 @1) + (27:02 @2) 14.57 km (4:59 / km) +243m 4:36 / km
ahr:97 max:129

With some drills and a couple of strides.. Very windy on the front.
5 PM

Running 44:42 intensity: (18:56 @1) + (25:10 @2) + (36 @3) 9.5 km (4:42 / km) +72m 4:32 / km
ahr:115 max:141

Strength and Conditioning 5:00 [1]

Saturday Feb 11, 2017 #

11 AM

Running 1:33:38 [2] 17.82 km (5:15 / km) +39m 5:12 / km

Easy with Anwen around Tentsmuir
7 PM

Running 10:00 [2] 2.0 km (5:00 / km) +25m 4:42 / km

Cross training 30:00 [2]

Friday Feb 10, 2017 #

11 AM

Running 1:02:24 intensity: (57:24 @2) + (5:00 @4) 13.46 km (4:38 / km) +50m 4:33 / km

Out on the coastal path. Put in a couple of faster efforts and finished with 6 relaxed strides. Felt good and no bother from anything despite the fact that I forgot to properly stretch before starting. I did my 15 minutes of stretching after instead.
6 PM

Strength and Conditioning 5:00 [1]

All fine after earlier.. Left glute med is a bit tight

Thursday Feb 9, 2017 #

7 AM

Running 39:37 intensity: (12:36 @1) + (27:01 @2) 8.75 km (4:32 / km) +90m 4:18 / km
ahr:118 max:131 (injured)

Calf threatened after 15 minutes but didn't turn into anything and was fine for the rest..
1 PM

Strength and Conditioning 5:00 [1]

6 PM

Cycling 25:01 intensity: (23:55 @1) + (54 @2) + (12 @3)
ahr:91 max:128

Cross training 15:01 [1]
ahr:100 max:109 (injured)

Running 10:33 intensity: (5:54 @1) + (4:39 @2) 2.1 km (5:01 / km) +17m 4:50 / km
ahr:109 max:120

Wednesday Feb 8, 2017 #

7 AM

Running 40:26 intensity: (19:34 @1) + (16:15 @2) + (4:37 @3) 8.81 km (4:35 / km) +93m 4:22 / km
ahr:117 max:149 (injured)

Felt like everything took a bit longer to loosen off this morning but was fine running.

This is my plan for the week:
- 40 minutes in the morning
- X train in the evening
- Full stretch before every session and at lunch
- 5 minutes of exercises at lunch

Hopefully that will be managable without holding back recovery - if the calf gets worse at any point I will back off.
C • Massage? 4
12 PM

Strength and Conditioning 5:00 [1]

7 PM

Running 4:50 intensity: (3:56 @1) + (54 @2) 1.1 km (4:24 / km)
ahr:103 max:123

Cycling 45:00 intensity: (23:53 @1) + (18:19 @2) + (2:48 @3)
ahr:112 max:142 (injured)

6, 1, 5, 2, 4, 3 (1)

First three reps standing, last three sitting down.

Running 5:16 intensity: (2:23 @1) + (2:53 @2) 1.04 km (5:03 / km) +17m 4:39 / km
ahr:114 max:123

Tuesday Feb 7, 2017 #

7 AM

Running 40:59 intensity: (2:44 @1) + (24:17 @2) + (3:13 @3) + (10:15 @4) + (30 @5) 8.83 km (4:39 / km) +95m 4:24 / km
ahr:134 max:183 (injured)

Had a full stretch before starting - I felt worlds better today. The calf felt better and my outlook improved as well - The glass was half full today whereas it was in pieces on the floor after yesterday morning.

I like consistency and this period where I've not been able to achieve it has been quite difficult.
6 PM

Running 4:54 intensity: (2:42 @1) + (2:12 @2) 1.12 km (4:23 / km)
ahr:113 max:131

Running 10:00 intensity: (26 @1) + (2:08 @2) + (7:26 @3) 2.4 km (4:09 / km) +100m 3:27 / km
ahr:136 max:147

3 mins @ 14kph 5%
3 mins @ 15kph 5%
4 mins @ 14kph 5%

Cycling 24:00 intensity: (7:04 @1) + (3:51 @2) + (13:05 @3)
ahr:130 max:153 (injured)

6 (1), 5 (1), 4 (1) *spin class arrives

Cross training 21:01 intensity: (2:35 @1) + (11:13 @2) + (3:58 @3) + (3:15 @4)
ahr:130 max:165 (injured)

3 (1), 2 (1), 1

Running 5:34 intensity: (2:56 @1) + (2:37 @2) + (1 @3) 1.2 km (4:37 / km) +18m 4:18 / km
ahr:114 max:131

Monday Feb 6, 2017 #

7 AM

Running 18:06 intensity: (14:09 @1) + (3:57 @2) 3.26 km (5:33 / km) +25m 5:20 / km
ahr:106 max:133 (injured)

Calf OK to start with but got quite sore very quickly after about 8-9 minutes - even though I was running slowly. Stretched but it was still pretty sore so turned to walk home.. After about 50m of walking it had eased a bit and I started to jog.. Did a lap on the grass and it was ok for that but not great so just jogged home.

Don't know whether this was just because it was first thing in the morning and tight to start with because of that or because of something else. The lack of improvement is frustrating.
4 PM

Running 5:40 [2] 1.2 km (4:43 / km) +2m 4:41 / km
ahr:157 max:173

Running 6:57 [2] 1.43 km (4:51 / km) +17m 4:35 / km
ahr:146 max:169

Running 5:03 intensity: (40 @1) + (4:23 @2) 1.0 km (5:03 / km) +50m 4:02 / km
ahr:118 max:124

Cross training 20:12 intensity: (17:23 @1) + (2:32 @2) + (17 @3)
ahr:111 max:137 (injured)

After this mornings effort I booked into the Physio in Dundee - luckily they had an appointment today. I was fed up because from my point of view it should be settling down by now. It's not so there must be something delaying improvement. The physio didn't do any magic (but I did leave with some bright pink k-tape) but she did point out that everything (calf, hamstring, hip flexors, glutes - I mean everything) is tighter on the injured side than the non injured side. Whether that was part of the cause or whether it has come about since the injury it is something I need to get on top of and might help things out.

I went to the gym after but the calf still felt rubbish - which is annoying as its felt great all day apart from when I have tried exercising..

Running 5:23 intensity: (3:37 @1) + (1:46 @2) 1.04 km (5:11 / km) +19m 4:45 / km
ahr:109 max:129

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