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Training Log Archive: Quirkey

In the 31 days ending Jul 31, 2017:

activity # timemileskm+m
  Strength / Core9 8:47:59 1.38 2.22 339
  Run11 8:27:15 55.85(9:05) 89.89(5:39) 2350
  Bike6 4:39:47 56.71(4:56) 91.27(3:04) 1465
  Orienteering2 2:08:28 11.98(10:43) 19.29(6:40) 570
  Other1 41:04 1.43(28:48) 2.3(17:54)
  Total27 24:44:33 127.35 204.96 4724
  [1-5]27 24:44:28

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Monday Jul 31, 2017 #

6 PM

Run 35:30 intensity: (1:55 @4) + (33:35 @5) 6.35 km (5:35 / km) +125m 5:05 / km
ahr:178 max:190 shoes: Brooks Pure Grit 5 (Black + Re

DOMS-ey easy lap of the seat.
Felt way too short. Strange high HR for the pace.

Sunday Jul 30, 2017 #

Event: 2017 Scottish 6 Days, Royal Deeside
 
7 AM

Bike 1:09:06 intensity: (2:22 @2) + (6:29 @3) + (54:25 @4) + (5:50 @5) 25.66 km (2:42 / km) +325m 2:32 / km
ahr:148 max:167

Saturday Jul 29, 2017 #

4 PM

Strength / Core 1:05:00 intensity: (5:00 @1) + (10:00 @2) + (10:00 @3) + (10:00 @4) + (30:00 @5)
shoes: Vibram Spyridon MR (40)

Commy gym
Cross 5min / row 5min
Bench press 20x20, 2x10x40, 10x50
Hip mobility drills
Barbell squat 20x20, 2x20x60, 2x10x80, 20x50
Barbell hip thrust 10x20, 3x10x50
3x60secs superman planks
Foam roller and stretches - quad and front hip focus

Friday Jul 28, 2017 #

Strength / Core 40:00 [3]
shoes: Vibram Spyridon MR (40)

Plyometrics and Core stuff @ commy gym
1 PM

Run 34:17 intensity: (57 @2) + (5:43 @3) + (27:08 @4) + (29 @5) 6.53 km (5:15 / km) +120m 4:48 / km
ahr:141 max:170 shoes: Vibram Spyridon MR (40)

Vibram shod zippy lap of the Seat

Tuesday Jul 25, 2017 #

5 PM

Run 48:59 intensity: (9 @1) + (2:08 @2) + (11:39 @3) + (31:09 @4) + (3:54 @5) 8.25 km (5:56 / km) +289m 5:03 / km
ahr:142 max:179 shoes: Inov-8 MudClaw 300 (Yellow)

Sharp 10 Castro's (before making a rare apperance at club committee meeting)

Monday Jul 24, 2017 #

Strength / Core 50:00 intensity: (5:00 @1) + (5:00 @2) + (15:00 @3) + (20:00 @4) + (5:00 @5)
shoes: Inov8 Bare-X Lite (Lime)

@stir gym
Run to/from
SL dead lifts
Various. Core
Plyo

Sunday Jul 23, 2017 #

4 PM

Run long 1:23:29 intensity: (6 @2) + (20 @3) + (1:01:55 @4) + (21:08 @5) 16.52 km (5:03 / km) +202m 4:46 / km
ahr:154 max:191 shoes: Brooks Pure Grit 5 (Black + Re

10 miler via innocent, porty prom, holyrood
Pace obviously too fast considering how tired I was for the rest of the day.

Saturday Jul 22, 2017 #

4 PM

Strength / Core 1:07:59 intensity: (3:54 @1) + (19:41 @2) + (23:44 @3) + (12:33 @4) + (8:07 @5) 2.22 km (30:38 / km) +339m 17:22 / km
ahr:125 max:190 shoes: Inov8 Bare-X Lite (Lime)

@Commy gym
10 mins each: Cross / Rower / Stair Climber
Various dynamic leg strength exerices incl new plyometrics stuff from Physio yesterday (Expecting quads DOMS in a day or two)
Crab Walk (with theraband)
Glute side leg lifts
Plank variations incl supermen

Stretches

Thursday Jul 20, 2017 #

6 AM

Run 57:39 intensity: (18 @2) + (18:25 @3) + (38:48 @4) + (8 @5) 10.02 km (5:45 / km) +88m 5:31 / km
ahr:137 max:162 shoes: Brooks Pure Grit 5 (Black + Re

Humber Bridge Country Park from (middle of nowhere) hotel.
Passed UNDER Englands newly grade 1 listed structures!
http://www.bbc.co.uk/news/uk-40628918

Wednesday Jul 19, 2017 #

10 AM

Strength / Core 1:00:00 intensity: (5:00 @1) + (5:00 @2) + (15:00 @3) + (10:00 @4) + (25:00 @5)
shoes: Vibram Spyridon MR (40)

@Commy Gym
Cross W/U 10 mins
Mobility drills
Fast feet
SL squats w. inward resistance band
Barbell Pelvic Thrusts 3x10x50kg
Clean and Jerk 3x10x30kg
twists / Side planks + leg lifts

Tuesday Jul 18, 2017 #

Note
(rest day)

Rest Day
Only: Stretching / Rollering / Dog Walking
Resurgent tightness through R knee cap

Monday Jul 17, 2017 #

6 AM

Run 56:21 intensity: (20 @1) + (2:02 @2) + (16:06 @3) + (26:45 @4) + (11:08 @5) 8.93 km (6:19 / km) +468m 5:00 / km
ahr:144 max:172 shoes: Inov8 Mud Claw 300 (Red)

Early doors after dropping the wife to airport:
Stirling Uni to Dumyat trig point and back.

Apart from the hill race, the first time to finally do this after setting the ambition for lunch training runs when I started working at the UNi a year ago.
32mins to summit, 22mins back.
Very aware of last night's lifting!

Sunday Jul 16, 2017 #

Strength / Core 55:00 intensity: (5:00 @1) + (5:00 @3) + (15:00 @4) + (30:00 @5)
shoes: Vibram Spyridon MR (40)

Commy Gym
Cross W/U
Barbell: Squats 5x(building to)10x90kg,
Deadlifts 3x10@50kg, + Bentover row 3x10@50kg (narrow underhand grip)
SL Quad extensions 4x(building to) 10x30kg
Core: Twists, Curl ups, Side winders
Stretch (glutes & quads)

Saturday Jul 15, 2017 #

2 PM

Orienteering 1:08:12 intensity: (2:23 @1) + (9:19 @2) + (14:41 @3) + (34:20 @4) + (7:29 @5) 10.11 km (6:45 / km) +296m 5:53 / km
ahr:135 max:172 shoes: Inov-8 MudClaw 300 (Yellow)

Trot to / from Blackford hill, plus 12-control Green course at ESOC CATI.
2nd place by 3 and a half minutes or so; probably the amount of time I threw away recovering from lazy nav to no 1. https://www.esoc.org.uk/documents/BLACKFORD_HILL_p...
As usual in the steeply sided hermitage there was plenty of sliding down big embankments - must try to remember to wear gloves of some sort next time.
Soles of yellow mudclaws splitting across the ball flexion point. Not sure how many more runs I'll be able to squeeze out of them before they fail beyond use.

Friday Jul 14, 2017 #

6 PM

Bike 41:55 intensity: (4 @1) + (1:25 @2) + (13:29 @3) + (26:57 @4) 17.03 km (2:28 / km) +374m 2:13 / km
ahr:136 max:157 shoes: Moser Speed Sora 20

3 laps of the seat. 2 of them faster than my previous fastest (and the other probably only prevented by a queue of speed limit obeying motorists).

Getting home so quick, looks like it's time to add another lap (or two) to this sesh.

Thursday Jul 13, 2017 #

1 PM

Strength / Core 50:00 intensity: (5:00 @1) + (10:00 @3) + (25:00 @4) + (10:00 @5)
shoes: Inov8 Bare-X Lite (Lime)

In a great mood after surprise news - that my job has been made permanent!

Stirling Uni gym session:
Run to/from
3x10 SL extending dead lifts (5kg plate)
3x Crab Walks w Thera-band
100's / Crunches / twists / bikes / Push-ups
SA Bent Over Cable Row (or Lawnmower-Starters as one of my old gym buddies used to call them)

Wednesday Jul 12, 2017 #

9 PM

Run 26:50 intensity: (19 @2) + (4:46 @3) + (20:13 @4) + (1:32 @5) 5.3 km (5:04 / km) +109m 4:36 / km
ahr:140 max:187 shoes: Vibram Spyridon MR (40)

Squeezed-in short one via Duddingston and innocent
Not feeling quite as spritely as usual in the Vibrams.

Monday Jul 10, 2017 #

2 PM

Run 1:01:14 intensity: (58 @4) + (1:00:16 @5) 11.25 km (5:26 / km) +207m 4:59 / km
ahr:184 max:196 shoes: Brooks Pure Grit 5 (Black + Re

Restalrig Rail Trail plus Leith Links Loop, via Holyrood and Lochend Parks.

Saturday Jul 8, 2017 #

8 AM

Bike 26:51 intensity: (53 @2) + (14:32 @3) + (11:26 @4) 10.72 km (2:30 / km) +50m 2:27 / km
ahr:132 max:146

Run race 19:10 intensity: (6 @1) + (27 @2) + (51 @3) + (17:28 @4) + (18 @5) 5.03 km (3:49 / km) +18m 3:45 / km
ahr:143 max:166 shoes: Brooks Pure Grit 5 (Black + Re

Cramond (edinburgh) Parkrun

Bike 33:55 intensity: (25 @1) + (3:01 @2) + (9:27 @3) + (21:02 @4) 11.19 km (3:02 / km) +171m 2:49 / km
ahr:132 max:151

Friday Jul 7, 2017 #

4 PM

Strength / Core 1:15:00 intensity: (10:00 @1) + (5:00 @2) + (15:00 @3) + (20:00 @4) + (25:00 @5)
shoes: Vibram Spyridon MR (40)

@commy gym
10 mins cross W/U
3x 15 SL squats (with internal crossing resistance band -red)
100's
3x 10 SL extending dead lifts (5kg disk)
Curl ups x50
3x 10 SL Box Jump (x2@30cm, x1@45cm)
Twists + 'Bikes'
3x Chin-ups (Band assisted)
3x Calf Raises
3x10 Barbell thrusts (50kg)
3x10 Dead lift (50kg)
Quad and Hip stretches + roller

Thursday Jul 6, 2017 #

6 PM

Bike 26:19 intensity: (1:06 @1) + (1:33 @2) + (5:36 @3) + (18:04 @4) 6.94 km (3:47 / km) +142m 3:26 / km
ahr:132 max:153 shoes: Moser Speed Sora 20

Run race 25:36 intensity: (6 @1) + (10 @2) + (19 @3) + (10:26 @4) + (14:35 @5) 4.29 km (5:58 / km) +345m 4:16 / km
ahr:158 max:175 shoes: Inov-8 MudClaw 300 (Yellow)

Allermuir Gallop Hill Race

Run 18:51 intensity: (5 @0) + (8:51 @1) + (5:07 @2) + (1:56 @3) + (2:40 @4) + (12 @5) 0.83 km (22:44 / km) +33m 18:57 / km
ahr:101 max:167 shoes: Inov-8 MudClaw 300 (Yellow)

Jogging about cheering on others

Bike 12:23 intensity: (1:21 @2) + (3:03 @3) + (7:29 @4) + (30 @5) 4.67 km (2:39 / km) +17m 2:36 / km
ahr:136 max:179 shoes: Moser Speed Sora 20

to Pub
9 PM

Bike 21:51 intensity: (4:02 @1) + (8:18 @2) + (2:00 @3) + (7:31 @4) 3.2 km (6:50 / km) +53m 6:19 / km
ahr:113 max:154

Wednesday Jul 5, 2017 #

8 PM

Other 41:04 intensity: (2:12 @1) + (5:16 @2) + (14:05 @3) + (12:57 @4) + (6:34 @5) 2.3 km (17:54 / km)
ahr:134 max:184 shoes: Vibram Spyridon MR (40)

Gym cardio:
10 mins each on Cross / Rower / Bike
+Stretching

Tuesday Jul 4, 2017 #

Strength / Core 1:05:00 intensity: (10:00 @1) + (15:00 @3) + (25:00 @4) + (15:00 @5)
shoes: Vibram Spyridon MR (40)

@ Commy gym.
Cross Trainer W/U (10 mins)
SL eccentric deadlifts (3x10x5kg)
Crab Walk (theraband) x3
Curl ups, twists, 100s', toe touchdowns , planks, superman planks, side planks.
SL quad extensions (up to 10x35kg)
TRX Rows (3x15)
Dips (3x10)

Quad and GLute stretches
Quad and calf rollerising

Monday Jul 3, 2017 #

5 PM

Run 39:19 intensity: (59 @1) + (22:05 @2) + (13:11 @3) + (3:04 @4) 6.59 km (5:58 / km) +348m 4:43 / km
ahr:115 max:153 shoes: Inov-8 MudClaw 300 (Yellow)

Hilly holyrood loops, cut short once I tripped coming down the steep side of radical road.
Bloody hand, and a good selection of other scrapes and bumps. Much different to my more usual kind of tumble over vegetated ground.

Sunday Jul 2, 2017 #

4 PM

Bike 47:27 intensity: (1:14 @1) + (1:50 @2) + (16:29 @3) + (23:16 @4) + (4:38 @5) 11.86 km (4:00 / km) +333m 3:31 / km
ahr:140 max:170 shoes: Specialized Rockhopper

Re-familiarising the body with how to move around on an MTB.
Blackford, Hermitage, Braid Road, Liberton Castle etc

Saturday Jul 1, 2017 #

2 PM

Orienteering 1:00:16 intensity: (10 @1) + (48 @2) + (12:45 @3) + (38:36 @4) + (7:57 @5) 9.18 km (6:34 / km) +274m 5:43 / km
ahr:146 max:175 shoes: Inov8 Bare Grip 200

Green @ Dechmont Law.
Tough on the legs, as DOMS from yesterday's kicked in.
Fairly straightforward nav, but lots crappy undergrowth and long grass to fight through. Ground was forgiving enough for the 'bare grip's but even having adjusted the lacing, still too much forefoot rubbing for comfort.
Completed the course in c.42 mins, but kept going for a loop to get the time up to an hour even.

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