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Training Log Archive: Kris

In the 7 days ending Apr 19, 2020:

activity # timemileskm+mload
  Running11 9:46:05 82.12(7:08) 132.16(4:26) 527121.4
  Strength and Conditioning2 35:404.7
  Total12 10:21:45 82.12 132.16 527126.1

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Sunday Apr 19, 2020 #

10 AM

Running 40:00 intensity: (5:46 @1) + (33:52 @2) + (22 @3) 8.82 km (4:32 / km)
ahr:123 max:136 shoes: Black Ride

Running 49:56 intensity: (29 @1) + (26:21 @2) + (23:06 @3) 11.78 km (4:14 / km) +80m 4:06 / km
ahr:133 max:146 shoes: Black Ride

Split my long run up to try to make it easier on the foot. 40 treadmill, 50 outdoors and then back on the treadmill for the last 20. Worked really well and didn't have any bad feelings in the foot.

Running 20:00 intensity: (23 @1) + (19:37 @2) 4.49 km (4:27 / km)
ahr:126 max:132 shoes: Black Ride

Strength and Conditioning 20:40 intensity: (10:43 @1) + (8:57 @2) + (1:00 @3)
ahr:114 max:141

Straight into 3 sets of:
KB squat and press,
KB row,
Split squat L,
Split squat R,
Bird dog L,
Bird dog R,
Bicycle crunches
40 s on, 20 s recovery.

Saturday Apr 18, 2020 #

3 PM

Running 1:00:00 intensity: (41 @1) + (25:37 @2) + (32:21 @3) + (1:21 @4) 14.1 km (4:15 / km)
ahr:137 max:159 shoes: Black Ride

Steadier today and 4 x 30 s (90 s) strides towards the end.

Friday Apr 17, 2020 #

12 PM

Running 30:00 intensity: (10:22 @1) + (19:38 @2) 6.7 km (4:29 / km)
ahr:116 max:132 shoes: Black Ride

5 PM

Running 1:03:23 intensity: (55 @1) + (49:42 @2) + (12:46 @3) 14.94 km (4:15 / km) +116m 4:05 / km
ahr:129 max:143 shoes: Blue Ride

Feeling good - foot only a slight niggle in the last 5 minutes.

Thursday Apr 16, 2020 #

12 PM

Running 30:00 intensity: (4:26 @1) + (20:30 @2) + (5:04 @3) 6.7 km (4:29 / km)
ahr:125 max:143 shoes: Black Ride

Treadmill - foot feeling really good. I think the softer surface is good for it, just need to be careful of my Achilles.
5 PM

Running 50:00 intensity: (7:05 @1) + (34:17 @2) + (8:38 @3) 11.0 km (4:33 / km)
ahr:125 max:151 shoes: Black Ride

Treadmill again - this definitely feels better for the foot. Will have to balance treadmill and road to manage it best I think. These shoes are good for it also, quite wide in the forefoot - I've ordered another couple of pairs. Did 5 x 30 s (90 s) strides at 18 km/h.

Wednesday Apr 15, 2020 #

8 AM

Strength and Conditioning 15:00 [1]

5 PM

Running 1:01:59 intensity: (1:44 @1) + (39:39 @2) + (20:36 @3) 14.12 km (4:23 / km) +171m 4:08 / km
ahr:129 max:146 shoes: Black Ride

Foot a bit numb and a couple of twinges but otherwise OK - this was not the best route for it also, fair amount of climb and rough underfoot.

Tuesday Apr 14, 2020 #

8 AM

Running 30:00 intensity: (6:29 @1) + (23:31 @2) 6.4 km (4:41 / km)
ahr:121 max:131 shoes: Black Ride

JC prehab was mobility today, so I felt very good when I started running.
5 PM

Running 1:05:55 intensity: (21:33 @1) + (44:12 @2) + (10 @3) 14.42 km (4:34 / km) +78m 4:27 / km
ahr:117 max:135 shoes: White Hawk 2

Enjoying my outside time. Could feel the foot a bit on this run but it was more a tingle than a pain.

Monday Apr 13, 2020 #

8 AM

Running 49:52 [2] 11.68 km (4:16 / km) +82m 4:08 / km
ahr:138 max:170 shoes: Black Ride

Feeling good this morning.
5 PM

Running 35:00 intensity: (6:51 @1) + (28:09 @2) 7.0 km (5:00 / km)
ahr:117 max:128 shoes: Black Triumph

(Treadmill) Doubles are back on the menu.

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