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Training Log Archive: Kris

In the 7 days ending May 3, 2020:

activity # timemileskm+mload
  Running11 9:07:10 78.28(6:59) 125.98(4:21) 855120.8
  Strength and Conditioning2 34:004.8
  Total11 9:41:10 78.28 125.98 855125.5

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MoTuWeThFrSaSu

Sunday May 3, 2020 #

11 AM

Running 1:40:36 intensity: (2:10 @1) + (1:10:40 @2) + (23:35 @3) + (4:11 @4) 24.68 km (4:05 / km) +270m 3:52 / km
ahr:131 max:164 shoes: Grey Ride

Achilles feeling pretty good. Spotted Anwen up ahead (on the bike) outside Camperdown and picked up the effort to try to catch her. Caught a bit on the steeper section but then lost it all once it flattened out. Anwen was oblivious to all of this..
C • Oops 1
5 PM

Running 25:10 intensity: (3:58 @1) + (19:54 @2) + (1:18 @3) 5.2 km (4:50 / km)
ahr:120 max:148 shoes: White Hawk 2

Treadmill and 6 hill sprints.
Will see how Achilles is tomorrow (feeling fine), I've shifted back the plan one week to account for missing a couple of sessions this week.

Strength and Conditioning 14:00 intensity: (6:44 @1) + (7:05 @2) + (11 @3)
ahr:114 max:135

Saturday May 2, 2020 #

11 AM

Running 1:10:45 intensity: (2:11 @1) + (17:43 @2) + (41:23 @3) + (8:05 @4) + (1:23 @5) 17.16 km (4:07 / km) +76m 4:02 / km
ahr:140 max:177 shoes: Black Ride

Including 2 x 4 min tempo. Achilles ok but legs really stiff.

Friday May 1, 2020 #

8 AM

Running 38:15 intensity: (5:28 @1) + (28:47 @2) + (4:00 @3) 8.69 km (4:24 / km) +82m 4:12 / km
ahr:124 max:141 shoes: Blue Ride

5 PM

Running 15:00 [2] 3.2 km (4:41 / km)
shoes: Grey Ride

Achilles a bit sore again. Probably related to the increase in treadmill running - which is a bit frustrating..

Thursday Apr 30, 2020 #

8 AM

Running 40:00 intensity: (1:31 @1) + (35:36 @2) + (2:53 @3) 9.0 km (4:27 / km)
ahr:128 max:146 shoes: Grey Ride

Calf a bit tight this morning but fine running.
5 PM

Running 52:16 intensity: (14:15 @1) + (36:48 @2) + (1:13 @3) 11.2 km (4:40 / km) +97m 4:28 / km
ahr:117 max:138 shoes: Black Ride

Including 8 x 8 s hill sprints.

Wednesday Apr 29, 2020 #

5 PM

Running 1:27:59 intensity: (2:32 @1) + (1:08:36 @2) + (16:51 @3) 20.26 km (4:21 / km) +235m 4:06 / km
ahr:129 max:145 shoes: Black Ride

Feeling good today, no Achilles stiffness at all. Right decision to rest yesterday but should have done it on Monday.

Strength and Conditioning 20:00 intensity: (13:51 @1) + (6:05 @2) + (4 @3)
ahr:117 max:135

Tuesday Apr 28, 2020 #

12 PM

Running 30:00 intensity: (2:34 @1) + (27:26 @2) 7.1 km (4:14 / km)
ahr:122 max:134 shoes: Grey Ride

I had some faster running in the plan this evening but I started running and my Achilles was a little sore (2-3/10) so I bailed. Probably could have carried on and run easy but I didn't see the point - I came home and did isometrics instead. It was a little achy after the long run on Sunday so I probably should have just run once yesterday (since that was meant to be a recovery day and today was meant to be harder).

Monday Apr 27, 2020 #

12 PM

Running 50:00 intensity: (29 @1) + (47:39 @2) + (1:52 @3) 11.1 km (4:30 / km)
ahr:126 max:136 shoes: Black Ride

5 PM

Running 37:09 intensity: (4:38 @1) + (32:31 @2) 8.39 km (4:26 / km) +94m 4:12 / km
ahr:121 max:134 shoes: Black Ride

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