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Training Log Archive: Kris

In the 7 days ending Jun 25, 2017:

activity # timemileskm+mload
  Running8 3:21:02 23.94(8:24) 38.53(5:13) 38537.3
  Cycling3 2:20:0035.3
  Cross training3 1:40:0010.6
  Strength and Conditioning8 1:27:008.7
  Total16 8:48:02 23.94 38.53 38591.9

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MoTuWeThFrSaSu

Sunday Jun 25, 2017 #

11 AM

Running 32:13 intensity: (13:46 @1) + (8:59 @2) + (6:24 @3) + (3:04 @4) 4.94 km (6:31 / km) +46m 6:14 / km
ahr:121 max:159

10 minutes, drills + 2 strides, 10 minutes. Calf feeling much better.

Cycling 40:00 intensity: (9:14 @1) + (15:46 @2) + (11:52 @3) + (3:08 @4)
ahr:128 max:161

Running 10:01 intensity: (2:53 @1) + (5:34 @2) + (1:34 @3) 1.46 km (6:51 / km) +25m 6:19 / km
ahr:122 max:153

5 minutes then hill skips, bounds and strides.
1 PM

Strength and Conditioning 15:00 [1]

Saturday Jun 24, 2017 #

12 PM

Running 5:08 intensity: (14 @1) + (16 @2) + (3:25 @3) + (1:13 @4) 1.03 km (5:00 / km)
ahr:149 max:160

Cycling 1:00:00 intensity: (16:18 @1) + (13:09 @2) + (29:16 @3) + (1:17 @4)
ahr:129 max:158

Running 5:21 intensity: (59 @1) + (3:48 @2) + (34 @3) 1.08 km (4:57 / km) +18m 4:35 / km
ahr:120 max:144

1 PM

Strength and Conditioning 20:00 [1]

Friday Jun 23, 2017 #

7 AM

Strength and Conditioning 5:00 [1]

5 PM

Running 5:25 [1] 1.04 km (5:11 / km) +1m 5:09 / km
ahr:95 max:112

Cross training 30:00 intensity: (28:57 @1) + (1:03 @2)
ahr:107 max:117

Cross training 5:00 intensity: (31 @1) + (4:29 @2)
ahr:127 max:134

Running 6:53 intensity: (4:21 @1) + (2:32 @2) 1.3 km (5:18 / km) +24m 4:51 / km
ahr:111 max:130

7 PM

Strength and Conditioning 15:00 [1]

Thursday Jun 22, 2017 #

8 AM

Running 30:36 intensity: (12:37 @1) + (17:09 @2) + (50 @3) 5.64 km (5:26 / km) +44m 5:13 / km
ahr:116 max:147

Not good, calf tightened up a lot and sore by the end.
C • heel raises 1
6 PM

Strength and Conditioning 5:00 [1]

Wednesday Jun 21, 2017 #

7 AM

Running 41:06 [2] 8.79 km (4:41 / km) +90m 4:27 / km

Stretched beforehand and it was better than yesterday.. Still tightened up after about 35 minutes though..
6 PM

Running 5:13 intensity: (1:56 @1) + (1:18 @2) + (1:44 @3) + (15 @4) 1.08 km (4:51 / km) +2m 4:48 / km
ahr:127 max:157

Cross training 20:00 [1]
ahr:101 max:109

Running 7:11 intensity: (4:31 @1) + (2:40 @2) 1.31 km (5:29 / km) +23m 5:03 / km
ahr:105 max:124

7 PM

Strength and Conditioning 10:00 [1]

Tuesday Jun 20, 2017 #

7 AM

Running 41:08 intensity: (15:11 @1) + (25:45 @2) + (12 @3) 8.76 km (4:42 / km) +93m 4:27 / km
ahr:117 max:136

Calf ok for 20, then not great for 5, stopped to stretch, then managable for the last 15.. I've been good at the strengthening side of things but need to get on top of the stretching..

Strength and Conditioning 5:00 [1]

6 PM

Running 5:12 [2] 1.11 km (4:42 / km) +1m 4:40 / km

Running 5:35 [2] 1.0 km (5:36 / km) +18m 5:09 / km

Cycling 40:00 intensity: (35:00 @2) + (5:00 @5)

4 x (20s sprint (40s) [4 mins])
Working flat out to get the legs hurting..
7 PM

Strength and Conditioning 12:00 [1]

Monday Jun 19, 2017 #

5 PM

Cross training 45:00 [1]
ahr:104 max:114

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