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Training Log Archive: Quirkey

In the 7 days ending Dec 10, 2017:

activity # timemileskm+m
  Run7 3:55:12 26.85(8:46) 43.2(5:27) 893
  Strength / Core4 1:25:00
  Flexibility4 50:00
  Orienteering1 31:05 3.08(10:06) 4.95(6:17) 58
  Total9 6:41:17 29.92 48.16 950
  [1-5]9 6:41:16

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MoTuWeThFrSaSu

Sunday Dec 10, 2017 #

3 PM

Run 35:13 intensity: (1:19 @3) + (28:12 @4) + (5:42 @5) 6.63 km (5:19 / km) +134m 4:50 / km
ahr:151 max:185 shoes: Inov8 Mud Claw 300 (Red)

I've been pleasantly surprised that my body has coped with running every day.
I've probably not run on more than 3 consecutive days in at least 10 years, mainly due to injury / perceived risk of injury.
Foam rolling + spiky ball + movement drills most days is helping.
Of course, it might still be a different story if I wasn't keeping to the 5km-6km mark most days. Fingers crossed it lasts the whole 'Marathon' month (what a stupid name), as this would put a very different perspective on running in 2018.

Strength / Core 10:00 [3]

Flexibility 15:00 [1]

Saturday Dec 9, 2017 #

8 AM

Run 31:18 intensity: (18 @1) + (21:46 @2) + (7:53 @3) + (1:21 @4) 5.2 km (6:01 / km) +240m 4:53 / km
ahr:113 max:143

Flexibility 10:00 [1]

Friday Dec 8, 2017 #

4 PM

Run 33:21 intensity: (36 @2) + (24 @3) + (29:10 @4) + (3:11 @5) 6.16 km (5:25 / km) +64m 5:09 / km
ahr:150 max:161

Strength / Core 30:00 intensity: (5:00 @2) + (5:00 @3) + (15:00 @4) + (5:00 @5)

mobility drills
glute and leg strength
Abs

Thursday Dec 7, 2017 #

6 PM

Run 18:22 intensity: (9:55 @1) + (7:12 @2) + (1:14 @3) + (1 @4) 3.91 km (4:42 / km) +64m 4:21 / km
ahr:92 max:135

Orienteering 31:05 intensity: (2:32 @1) + (28:05 @2) + (4 @4) + (24 @5) 4.95 km (6:17 / km) +58m 5:56 / km
ahr:94 max:179 shoes: Brooks Pure Grit 5 (Black + Re

EUOC FWTN Dean Village
Minor aches in R knee

Run 19:46 intensity: (1 @0) + (15:33 @1) + (3:46 @2) + (26 @3) 4.09 km (4:50 / km) +56m 4:31 / km
ahr:84 max:134

8 PM

Flexibility 15:00 [1]

Stretch, Spiky Ball, Foam Rolling

Wednesday Dec 6, 2017 #

5 PM

Strength / Core 30:00 intensity: (10:00 @3) + (15:00 @4) + (5:00 @5)
shoes: Vibram Spyridon MR (40)

Short pre-run gym at commy:
5 mins cross
Hip mobilsers
SL squats (with transverse band to inside)
SL Quad extensions
Curl ups / Roll Ups / 100's / Side Planks with leg pulses.
6 PM

Run 33:11 intensity: (35 @3) + (27:53 @4) + (4:43 @5) 6.04 km (5:30 / km) +91m 5:07 / km
ahr:151 max:161

Dacathon #6

Tuesday Dec 5, 2017 #

7 AM

Run 32:06 intensity: (5:03 @1) + (8:57 @2) + (1:32 @3) + (1:09 @4) + (15:25 @5) 5.84 km (5:30 / km) +113m 5:01 / km
ahr:136 max:183

Decathon #5

Strength / Core 15:00 [3]

Quick gym visit

Flexibility 10:00 [1]

Monday Dec 4, 2017 #

5 AM

Run 31:55 intensity: (15 @1) + (57 @2) + (30:43 @3) 5.34 km (5:58 / km) +131m 5:19 / km
ahr:125 max:134

Decathon #4

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