Training Log Archive: QuirkeyIn the 7 days ending Jun 11, 2017:
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Sunday Jun 11, 2017 #
6 PM
Strength / Core 1:00:00
shoes: Brooks Pure Grit 5 (Black + Re
Commy Gym.
10 mins cross trainer W/U
Physio stuff: 3 rounds Side leg raise (x30), SL squat with inside loaded band(x20), Hip stretch. [skipped clams]
KB mini circuit: 3rounds x 20 Swings (16kg) / 20 Goblet 16kg) / 10 (ES) Lunge + OH press (12kg)
Curl ups (x50), Twists (x100)
Foam roller on calfs (feeling yesterday's trot on RHS) and quads (much better than a few weeks ago)
10 mins cross trainer W/U
Physio stuff: 3 rounds Side leg raise (x30), SL squat with inside loaded band(x20), Hip stretch. [skipped clams]
KB mini circuit: 3rounds x 20 Swings (16kg) / 20 Goblet 16kg) / 10 (ES) Lunge + OH press (12kg)
Curl ups (x50), Twists (x100)
Foam roller on calfs (feeling yesterday's trot on RHS) and quads (much better than a few weeks ago)
Saturday Jun 10, 2017 #
5 PM
Run 50:14 8.67 km (5:48 / km) +180m 5:15 / km
ahr:137 max:181 shoes: Vibram Spyridon MR (40)
Vibram trot. Easy-Med pace
Pavement for first half, and mostly grass for second half.
Easily 20 secs per km faster than on regular trainers for the same effort.
Legs just about over the stiffness from midweek lifting.
Calfs a tad tight after the run, as usual from vibram runs.
Pavement for first half, and mostly grass for second half.
Easily 20 secs per km faster than on regular trainers for the same effort.
Legs just about over the stiffness from midweek lifting.
Calfs a tad tight after the run, as usual from vibram runs.
Thursday Jun 8, 2017 #
4 PM
Run 1:09:36 11.71 km (5:57 / km) +222m 5:26 / km
ahr:131 max:148 shoes: Brooks Pure Grit 5 (Black + Re
Easy plod in the rain, via voting station, vet, then stockbridge, WOL, roseburn, dalry, meadows.
Felt appropriate to be 'P'd on, as a mini metaphorical practice of being 'p'd on by government of the next several years, (but fingers crossed the Polls are way off, and the public have wised up).
Legs feeling a bit stiff after last nights lifting.
Felt appropriate to be 'P'd on, as a mini metaphorical practice of being 'p'd on by government of the next several years, (but fingers crossed the Polls are way off, and the public have wised up).
Legs feeling a bit stiff after last nights lifting.
Wednesday Jun 7, 2017 #
6 PM
Strength / Core 1:00:00
shoes: Vibram Spyridon MR (40)
Commy Gym.
Cross trainer W/U
Barbell squats: Bar + 2x10 / + 2x15 / + 2x25
SL quad extensions
Clams
VArious abs / core stuff
Cross trainer W/U
Barbell squats: Bar + 2x10 / + 2x15 / + 2x25
SL quad extensions
Clams
VArious abs / core stuff
Tuesday Jun 6, 2017 #
Note
Long day away for work - No exercise
Monday Jun 5, 2017 #
4 PM
Run 49:01 7.67 km (6:23 / km) +408m 5:03 / km
ahr:160 max:180 shoes: Inov8 Mud Claw 300 (Red)
Hilly Loops in Holyrood
Background weariness and pre-cursor-to-cold feelings of recent days a bit stronger after the run. Crossing fingers not to be laid low when I'm due to travel etc
Background weariness and pre-cursor-to-cold feelings of recent days a bit stronger after the run. Crossing fingers not to be laid low when I'm due to travel etc