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Training Log Archive: Kris

In the 7 days ending Mar 24, 2019:

activity # timemileskm+mload
  Running9 8:59:55 71.84(7:31) 115.62(4:40) 847109.3
  Cycling3 2:20:0014.4
  Strength and Conditioning5 1:00:006.0
  Total17 12:19:55 71.84 115.62 847129.8

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MoTuWeThFrSaSu

Sunday Mar 24, 2019 #

7 AM

Running 1:22:10 intensity: (4:12 @1) + (39:16 @2) + (38:42 @3) 19.59 km (4:12 / km) +153m 4:02 / km
ahr:134 max:154 shoes: Green Peg 1

Similar to yesterday. After the first 10 minutes the Achilles was fine (0-1) and got moving well in the second half - the tailwind definitely helped.
5 PM

Running 34:43 intensity: (15:08 @1) + (19:12 @2) + (23 @3) 7.05 km (4:56 / km) +76m 4:41 / km
ahr:112 max:136 shoes: Blue Nimbus

Slow and easy, but no issues from the Achilles.
9 PM

Strength and Conditioning 20:00 [1]

Physio exercises

Saturday Mar 23, 2019 #

11 AM

Running 1:29:27 intensity: (2:52 @1) + (36:31 @2) + (50:03 @3) + (1 @4) 20.19 km (4:26 / km) +166m 4:15 / km
ahr:134 max:155 shoes: Blue Nimbus

Didn't have a plan since the Achilles was a bit sore yesterday, but didn't have any issues today. A little discomfort in the first 10 minutes (1-2) and then good for the rest. Did some rolling on the tib post and that has eased off, so that probably helped.

Friday Mar 22, 2019 #

12 PM

Strength and Conditioning 10:00 [1]

3 PM

Running 40:55 intensity: (11:34 @1) + (29:20 @2) + (1 @3) 8.21 km (4:59 / km) +82m 4:45 / km
ahr:117 max:133 shoes: Green Peg 1

Around Kingsbarns after work. Achilles and Tib Post a bit uncomfortable throughout (both around a 2-3).

Thursday Mar 21, 2019 #

7 AM

Cycling 40:00 intensity: (36:05 @1) + (3:54 @2) + (1 @3)
ahr:96 max:135

12 PM

Strength and Conditioning 5:00 [1]

5 PM

Running 1:20:22 intensity: (13:45 @1) + (1:05:44 @2) + (53 @3) 16.59 km (4:51 / km) +132m 4:40 / km
ahr:120 max:140 shoes: Green Peg 2

Around Kingsbarns after work. Tib post (1-2) and Achilles (0-1) about the same as yesterday and feeling a bit tired so the pace was very sedate.

Wednesday Mar 20, 2019 #

11 AM

Running 5:27 intensity: (3:32 @1) + (37 @2) + (1:18 @3) 1.18 km (4:37 / km)
ahr:107 max:143 shoes: Blue Nimbus

C • Fast Running 3

Running 36:42 intensity: (14:43 @1) + (21:59 @2) 8.0 km (4:35 / km)
ahr:116 max:128 shoes: Blue Nimbus

A bit of running on the treadmill. Bit busy when I finished and didn't fancy waiting around to do any gym work - I'll do it another day. No complaints from the Achilles; 0-1.

Running 6:18 intensity: (40 @1) + (3:14 @2) + (2:24 @3) 1.13 km (5:36 / km) +44m 4:41 / km
ahr:127 max:147 shoes: Blue Nimbus

3 PM

Strength and Conditioning 10:00 [1]

5 PM

Running 37:56 intensity: (6:23 @1) + (30:22 @2) + (1:11 @3) 8.06 km (4:42 / km) +45m 4:35 / km
ahr:120 max:141 shoes: Blue Nimbus

Up to Aberdeen to see James Cruickshanks - felt like a very productive session.

Big toe and foot mobility on the left side is very bad, which might be putting extra pressure on the Achilles by preventing the foot pronate as it should. Tib post also weaker on that side and rolling outwards on calf raises. Glute control could also be improved (as ever). Lots to get working on from a rehab/prehab point of view but cleared to continue running as long as it doesn't impact on getting those bits done. Prioritise improving those blocks and hopefully it will allow the rest to progress.

Went for a little run after physio, Achilles fine (0-1) but Tib post a little sore (1-2) - nothing too bad though.

Tuesday Mar 19, 2019 #

6 AM

Cycling 40:00 intensity: (39:40 @1) + (20 @2)
ahr:90 max:121

12 PM

Strength and Conditioning 15:00 [1]

Physio exercises
5 PM

Running 1:26:11 intensity: (9:35 @1) + (1:15:35 @2) + (1:01 @3) 17.28 km (4:59 / km) +43m 4:56 / km
ahr:123 max:144 shoes: Green Peg 2

10 miles around Tentsmuir, followed by 10 minutes of drills and two 60 m acceleration strides. Generally no pain in the Achilles, but about a 10-15 minute stretch at around 30 minutes where it was a 1-2, otherwise 0-1. Some feelings during the drills/strides, but never worse than a 1.

Monday Mar 18, 2019 #

6 AM

Cycling 1:00:00 intensity: (59:49 @1) + (11 @2)
ahr:99 max:119

Watching the rugby highlights.
12 PM

Running 39:44 intensity: (1:39 @1) + (36:45 @2) + (1:20 @3) 8.34 km (4:46 / km) +106m 4:29 / km
ahr:123 max:141 shoes: Green Peg 2

Just this for running today. Felt ok, little bit worse than it has been after about 25-30 minutes but not too bad; 1-2.

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