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Training Log: Quirkey

In the last 7 days:

activity # timemileskm+m
  Run2 2:25:22 15.97(9:06) 25.69(5:39) 397
  Strength / Core2 2:00:00
  Total4 4:25:22 15.97 25.69 397
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Saturday Aug 19 #

9 AM

Run 1:18:58 intensity: (2:05 @2) + (11:52 @3) + (1:04:31 @4) + (30 @5) 15.03 km (5:15 / km) +162m 4:59 / km
ahr:140 max:164 shoes: Brooks Pure Grit 5 (Black + Re

To - Porty Parkrun - Home

Friday Aug 18 #

5 PM

Strength / Core 1:00:00 intensity: (5:00 @1) + (5:00 @2) + (15:00 @3) + (20:00 @4) + (15:00 @5)
shoes: Vibram Spyridon MR (40)

@commy gym
10 min Row WU
SL quad extensions, building to 3x10x35kg (Tight through R knee)
Crab Walk, alternating with, Push ups (3 rounds)
Barbell Deadlift, building to 4x10x20kg
SB Hamstrings
SB reverse russian twist
SB jackknife
Hip, QUad, Hamstring, and Glute Stretches.

Thursday Aug 17 #

7 PM

Run 1:06:24 intensity: (3:22 @1) + (3:00 @2) + (12:06 @3) + (44:06 @4) + (3:50 @5) 10.67 km (6:14 / km) +235m 5:36 / km
ahr:139 max:172 shoes: Brooks Pure Grit 5 (Black + Re

Trotter Training. Parlauf around Hunter's Bog (a.k.a. Boglauf)

Wednesday Aug 16 #

3 PM

Strength / Core 1:00:00 intensity: (5:00 @1) + (5:00 @2) + (10:00 @3) + (20:00 @4) + (20:00 @5)
shoes: Vibram Spyridon MR (40)

@ Commy gym
10mins cross
TRX wide row + MB pushups
Box Jumps / SL hop downs / Box-ground-box plyo jumps
Barbell squats 20x20kg, 20x50kg, 3x10x90kg, 20x50kg
Curl ups / Twists / Clams / Side leg kickers
Side plank with leg lift + pulses / Straight planks
Stretch glutes and quads. Roller on quads.

Tuesday Aug 15 #

Note

Two long days at work (5am-10pm) (7am-7pm) so a bit too f#%$&d for exercise

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