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Training Log Archive: Quirkey

In the 7 days ending Oct 8, 2017:

activity # timemileskm+m
  Run2 2:16:21 14.69(9:17) 23.64(5:46) 490
  Bike1 1:04:00 9.64(6:38) 15.52(4:08) 296
  Strength / Core1 1:00:00
  Flexibility1 30:00
  Total4 4:50:21 24.33 39.15 785
  [1-5]4 4:48:37

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MoTuWeThFrSaSu

Saturday Oct 7, 2017 #

2 PM

Run 1:41:12 intensity: (45 @1) + (8:01 @2) + (20:50 @3) + (54:00 @4) + (17:36 @5) 17.02 km (5:57 / km) +360m 5:23 / km
ahr:144 max:187

Friday Oct 6, 2017 #

2 PM

Bike 1:04:00 intensity: (1:44 @0) + (7:10 @1) + (24:09 @2) + (26:44 @3) + (3:45 @4) + (28 @5) 15.52 km (4:08 / km) +296m 3:46 / km
ahr:111 max:180 shoes: Specialized Rockhopper

Braids etc on MTB testing new action camera.
Seriously need to sort slipping gears ... but keep forgetting about it.

Wednesday Oct 4, 2017 #

6 PM

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
10 min cross W/U
BB Squats and some (pyramid to 90kg and back)
BB Lunges (40kg)
BB Clean and Jerk (40kg)
Core stuff (not much)

Tuesday Oct 3, 2017 #

7 AM

Run 35:09 intensity: (13 @1) + (25 @2) + (2:03 @3) + (32:28 @4) 6.62 km (5:19 / km) +130m 4:50 / km
ahr:143 max:156

Flexibility 30:00 [1]

rollering, stretching, mobility.
Quads and adductors tight from Sunday, but feeling much better than I expected.

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