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Training Log Archive: Kris

In the 7 days ending May 24, 2020:

activity	#	time	miles		km		+m	load
Cycling	4	6:22:46						68.5
Running	7	5:38:26	47.89	(7:04)	77.07	(4:23)	749	70.2
Strength and Conditioning	3	2:16:45						15.2
Total	14	14:17:57	47.89		77.07		749	153.9

3:07

0:00

» now

Sunday May 24, 2020 #

10 AM

Cycling 3:07:57
ahr:116 max:154

79 km 912 m
Husband and wife cycle finishing with homemade cinnamon rolls

Saturday May 23, 2020 #

10 AM

Cycling 40:00
ahr:113 max:155

4 PM

Running 1:26:03 19.35 km (4:27 / km) +204m 4:13 / km
ahr:125 max:138 shoes: Grey Ride

Very windy. Achilles took a bit longer to settle but was fine for the last 45 minutes.

Friday May 22, 2020 #

7 AM

Running 52:30 11.69 km (4:29 / km) +84m 4:20 / km
ahr:126 max:144 shoes: Black Hawk

Achilles good, similar to yesterday morning. Learnt from Nixon to start my pain scale high..

C • Pain scale 7

3 PM

Strength and Conditioning 50:00
ahr:98 max:124

Warm up (5 x Inch worms, 10 x Hip openers, 10 x BW squat, 2 x T-spine lunge, 2 x Crucifix, 10 x Band passovers, 15 x Calf raises e/s)

3 x 10 Band lateral leg lift
3 x 10 Band face pull

3 x 8 Split squat (12 kg)

3 x 8 Push up (knees for last set)
3 x 10 Band pull apart

3 x 8 e/s Single leg box squat

3 x 30 (15 e/s) Core cycles
3 x 8 e/s Banded kneeling Pallof press

Thursday May 21, 2020 #

11 AM

Running 38:44 8.88 km (4:22 / km) +85m 4:10 / km
ahr:120 max:137 shoes: Blue Ride

Achilles feeling good.

5 PM

Running 10:23 2.19 km (4:44 / km) +24m 4:29 / km
ahr:108 max:128 shoes: Grey Ride

Went for the second run, worse Achilles feelings than the first so called it early to not aggravate it.

Wednesday May 20, 2020 #

8 AM

Strength and Conditioning 33:45
ahr:113 max:134

Warm up (5 x Inch worms, 10 x Hip openers, 10 x BW squat, 2 x T-spine lunge, 2 x Crucifix, 10 x Band passovers, 15 x Calf raises e/s)

3 x 10 e/s Band lateral leg lift
3 x 10 Band face pull

3 x 8 Split squat (12 kg)

3 x 30 (15 e/s) Core cycles
3 x 10 e/s Banded kneeling Pallof press

11 AM

Running 59:42 14.06 km (4:15 / km) +188m 3:59 / km
ahr:137 max:151

Achilles felt great - I probably ran a bit fast but my legs were feeling fresh.

5 PM

Cycling 45:00
ahr:102 max:115

Turbo

Tuesday May 19, 2020 #

12 PM

Running 45:16 10.45 km (4:20 / km) +81m 4:10 / km
ahr:128 max:152

Similar to yesterday.

4 PM

Cycling 1:49:49
ahr:127 max:161

42.26 km 781.7 m climb. 47:09 for 6 reps.
Went out and did hill reps on the bike. Much easier than an indoor season and (whisper it) I quite enjoyed. This might have a lot to do with the fact that I've invested in a nice pair of cycling shorts (after seeing Peter's rave review). I'm sure my enthusiasm will want when I have to deal with mechanicals/falling off (I don't have those issues in running)..

Monday May 18, 2020 #

12 PM

Running 45:48 10.44 km (4:23 / km) +83m 4:13 / km
ahr:123 max:149 shoes: Black Ride

Achilles a bit stiff to start but eased off a lot more than yesterday to the point that it was fine at the end.

5 PM

Strength and Conditioning 53:00
ahr:83 max:117

Warm up (5 x Inch worms, 10 x Hip openers, 10 x BW squat, 2 x T-spine lunge, 2 x Crucifix, 10 x Band passovers, 15 x Calf raises e/s)

3 x 10 e/s Band lateral walk
3 x 10 Band frontal raise

3 x 15 Goblet squat (12 kg)

3 x 8 e/s Single leg deadlift

3 x 10 Supported row
3 x 15 Band lat pull down

3 x 10 e/s Elevated single leg glute bridge

3 x 30 (15 e/s) Knee through
3 x 8 e/s Banded woodchop

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