Training Log Archive: QuirkeyIn the 7 days ending Aug 13, 2017:
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Sunday Aug 13, 2017 #
6 PM
Run hills 50:02 8.51 km (5:53 / km) +427m 4:42 / km
ahr:158 max:182 shoes: Inov8 Mud Claw 300 (Red)
Holyrood Hilly Loops, very much aware of yesterdays lifting!
Saturday Aug 12, 2017 #
6 PM
Strength / Core 1:00:00
shoes: Vibram Spyridon MR (40)
Commy Gym
CNBA listing all but Incl:
5mins cross
Movement drills (limited)
SL box squat as W/U
SL Squat press machine - building up to 2x10x75kg (This is about 3X what I was able to do this time last year!!!!!)
SL Extending Deadlift 3x10 w. 5kg disk
100's, Twists, bikes, curl-ups, etc
Quad and glute stretch + roller
CNBA listing all but Incl:
5mins cross
Movement drills (limited)
SL box squat as W/U
SL Squat press machine - building up to 2x10x75kg (This is about 3X what I was able to do this time last year!!!!!)
SL Extending Deadlift 3x10 w. 5kg disk
100's, Twists, bikes, curl-ups, etc
Quad and glute stretch + roller
Friday Aug 11, 2017 #
6 PM
Run 35:51 7.22 km (4:58 / km) +102m 4:38 / km
ahr:135 max:156 shoes: Vibram Spyridon MR (40)
Vibram trot
Thursday Aug 10, 2017 #
7 PM
Strength / Core 45:00
shoes: Vibram Spyridon MR (40)
@ Commy gym.
Legs were not feeling last night's race all day..... until I started into this session!
Box Jumps
SL Squats
DB Bench P + SA Lat Row.
Lunges with medial band resistance
Curl ups / 100s / Size planks (stars) w upper leg pulses.
STretch and Roller Quads
Legs were not feeling last night's race all day..... until I started into this session!
Box Jumps
SL Squats
DB Bench P + SA Lat Row.
Lunges with medial band resistance
Curl ups / 100s / Size planks (stars) w upper leg pulses.
STretch and Roller Quads
Wednesday Aug 9, 2017 #
6 PM
Bike 29:08 8.54 km (3:25 / km) +167m 3:06 / km
ahr:143 max:187
Run race 23:21 3.49 km (6:42 / km) +307m 4:39 / km
ahr:146 max:179 shoes: Inov8 Mud Claw 300 (Red)
Caerketton Hill Race
10 PM
Bike 21:54 7.59 km (2:53 / km) +81m 2:44 / km
ahr:127 max:168
Tuesday Aug 8, 2017 #
9 PM
Run 43:18 [3] 8.33 km (5:12 / km) +181m 4:41 / km