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Training Log Archive: Quirkey

In the 7 days ending Jul 30, 2017:

activity # timemileskm+m
  Strength / Core3 2:35:00
  Run2 1:23:16 9.19(9:04) 14.78(5:38) 409
  Bike1 1:09:06 15.94(4:20) 25.66(2:42) 325
  Total6 5:07:22 25.13 40.44 734

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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

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