Training Log Archive: QuirkeyIn the 7 days ending Jun 4, 2017:
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Sunday Jun 4, 2017 #
6 PM
Strength / Core 1:00:00 [3]
shoes: Vibram Spyridon MR (40)
commy gym
Cross Trainer W/U
Physio set (both sides)
3x40 on clams and side leg lift.
3x20 on SL squats + inside band resistance.
Push ups / Side Planks / Plank Variations / 100s / Straight leg toe touch downs, twists etc
Possibly soon time to start graduating up to proper weighted squats etc.
Quads still feeling a tad too tight for body pump, but possibly worth a try (?)
Cross Trainer W/U
Physio set (both sides)
3x40 on clams and side leg lift.
3x20 on SL squats + inside band resistance.
Push ups / Side Planks / Plank Variations / 100s / Straight leg toe touch downs, twists etc
Possibly soon time to start graduating up to proper weighted squats etc.
Quads still feeling a tad too tight for body pump, but possibly worth a try (?)
Saturday Jun 3, 2017 #
9 AM
Run 49:25 9.47 km (5:13 / km) +66m 5:03 / km
ahr:121 max:167 shoes: Brooks Pure Grit 5 (Black + Re
Jog to Porty + Parkrun (aka 'kraPrun' in HBT circles)
V surprised to find myself in the first half dozen folk within 200m. A brief period in 2nd. Then held 3rd for the later half of the race.
Variable pace from 3.30/km -4.00/km generally depending on incline.
Not certain of line-to-line time since I had the watch running from home.
Quite happy with the official time of 19.03 - especially considering how legs feel after yesterday's gym session.
V surprised to find myself in the first half dozen folk within 200m. A brief period in 2nd. Then held 3rd for the later half of the race.
Variable pace from 3.30/km -4.00/km generally depending on incline.
Not certain of line-to-line time since I had the watch running from home.
Quite happy with the official time of 19.03 - especially considering how legs feel after yesterday's gym session.
Run 21:11 3.3 km (6:25 / km) +88m 5:40 / km
ahr:121 max:147 shoes: Brooks Pure Grit 5 (Black + Re
home from figgate / porty
Friday Jun 2, 2017 #
7 AM
Strength / Core 1:00:00 [3]
shoes: Inov8 Bare-X Lite (Lime)
Run to/from uni gym (from on-campus room)
Physio stuff. Mostly 5 rounds of 20 reps for each.
Borrowed another punter's proper thick band for the SL squats .... tough!
Abs stuff: twists, bikes, 100's, toe taps etc (focussed on the core muscle groups needed for better downhill running!)
Physio stuff. Mostly 5 rounds of 20 reps for each.
Borrowed another punter's proper thick band for the SL squats .... tough!
Abs stuff: twists, bikes, 100's, toe taps etc (focussed on the core muscle groups needed for better downhill running!)
Thursday Jun 1, 2017 #
7 AM
Run 46:23 7.18 km (6:27 / km) +299m 5:21 / km
ahr:145 max:177
Tuesday May 30, 2017 #
8 AM
Strength / Core 1:01:21 1.68 km (36:30 / km) +267m 20:20 / km
ahr:129 max:190 shoes: Inov8 Bare-X Lite (Lime)
Pre wrok gym session:
Jog to / from campus gym.
Cardio: row / bike / pyramid run (10km/hr-18km/hr-10km/hr in 30 second X 1km/hr increments)
Physio's new stength exercises + SL quad extensions (R side only for all)
Jog to / from campus gym.
Cardio: row / bike / pyramid run (10km/hr-18km/hr-10km/hr in 30 second X 1km/hr increments)
Physio's new stength exercises + SL quad extensions (R side only for all)