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Training Log: Quirkey

In the last 7 days:

activity # timemileskm+m
  Run5 2:36:05 17.97(8:41) 28.92(5:24) 628
  Strength / Core3 55:00
  Bike2 40:00
  Flexibility3 35:00
  Total7 4:46:05 17.97 28.92 628
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1:31
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SaSuMoTuWeThFr

Wednesday Dec 13 #

7 AM

Run 31:05 intensity: (19:31 @2) + (11:15 @3) + (19 @4) 6.06 km (5:08 / km) +62m 4:53 / km
ahr:112 max:137 shoes: Inov-8 MudClaw 300 (Yellow)

2 lap plod around meadows.
HR vs Effort level (which felt higher) doesn't quite seem right.
Would be nice if it were physiologically true!

Tuesday Dec 12 #

2 PM

Run 26:30 intensity: (3:30 @2) + (6:30 @3) + (16:30 @4) 5.0 km (5:18 / km)
ahr:142 max:153 shoes: Brooks Pure Grit 5 (Black + Re

Treadmill run @commy gym

Strength / Core 35:00 intensity: (5:00 @1) + (5:00 @2) + (5:00 @3) + (10:00 @4) + (10:00 @5)
shoes: Brooks Pure Grit 5 (Black + Re

5 mins Cross W/U
BB squats, Deadlifts, UH close grip Rows, Hip Thrusts (50 kg Bar)
Fondas
Roller and Stretch (5 mins)

Monday Dec 11 #

7 AM

Bike 20:00 [3]

rail-work commute
5 PM

Bike 20:00 [3]

work-rail commute
6 PM

Run 31:59 intensity: (16 @2) + (7:42 @3) + (23:15 @4) + (46 @5) 6.03 km (5:18 / km) +192m 4:35 / km
ahr:144 max:167 shoes: Inov8 Mud Claw 300 (Red)

Hill rep Pyramid on Castro hill
1min/2/3/3/2/1 off same running (5mins / km) recovery

Strength / Core 10:00 [3]

Flexibility 10:00 [1]

Sunday Dec 10 #

3 PM

Run 35:13 intensity: (1:19 @3) + (28:12 @4) + (5:42 @5) 6.63 km (5:19 / km) +134m 4:50 / km
ahr:151 max:185 shoes: Inov8 Mud Claw 300 (Red)

I've been pleasantly surprised that my body has coped with running every day.
I've probably not run on more than 3 consecutive days in at least 10 years, mainly due to injury / perceived risk of injury.
Foam rolling + spiky ball + movement drills most days is helping.
Of course, it might still be a different story if I wasn't keeping to the 5km-6km mark most days. Fingers crossed it lasts the whole 'Marathon' month (what a stupid name), as this would put a very different perspective on running in 2018.

Strength / Core 10:00 [3]

Flexibility 15:00 [1]

Saturday Dec 9 #

8 AM

Run 31:18 intensity: (18 @1) + (21:46 @2) + (7:53 @3) + (1:21 @4) 5.2 km (6:01 / km) +240m 4:53 / km
ahr:113 max:143

Flexibility 10:00 [1]

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