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Training Log Archive: Quirkey

In the 7 days ending Dec 17, 2017:

activity # timemileskm+m
  Run7 3:26:56 23.78(8:42) 38.27(5:24) 861
  Strength / Core3 1:20:00
  Bike2 40:00
  Flexibility1 10:00
  Total9 5:36:56 23.78 38.27 861
  [1-5]9 5:36:55

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MoTuWeThFrSaSu

Sunday Dec 17, 2017 #

3 PM

Run 32:37 intensity: (13 @4) + (32:24 @5) 5.7 km (5:43 / km) +252m 4:41 / km
ahr:174 max:188

Saturday Dec 16, 2017 #

4 PM

Run 25:52 intensity: (1 @0) + (22 @1) + (8:18 @2) + (6:43 @3) + (10:28 @4) 5.18 km (5:00 / km) +71m 4:41 / km
ahr:124 max:149

Friday Dec 15, 2017 #

1 PM

Strength / Core 35:00 intensity: (5:00 @2) + (10:00 @3) + (20:00 @4)
shoes: Vibram Spyridon MR (40)

5 mins cross
High Box step-ups
Box Plyos (inc some single leg)
SL squats w band
Side planks + 100's

Run 31:20 intensity: (21 @3) + (3:16 @4) + (27:43 @5) 5.29 km (5:55 / km) +224m 4:53 / km
ahr:172 max:196

Thursday Dec 14, 2017 #

6 PM

Run 27:33 intensity: (36 @4) + (26:57 @5) 5.01 km (5:30 / km) +60m 5:11 / km
ahr:186 max:203

Wednesday Dec 13, 2017 #

7 AM

Run 31:05 intensity: (19:31 @2) + (11:15 @3) + (19 @4) 6.06 km (5:08 / km) +62m 4:53 / km
ahr:112 max:137 shoes: Inov-8 MudClaw 300 (Yellow)

2 lap plod around meadows.
HR vs Effort level (which felt higher) doesn't quite seem right.
Would be nice if it were physiologically true!

Tuesday Dec 12, 2017 #

2 PM

Run 26:30 intensity: (3:30 @2) + (6:30 @3) + (16:30 @4) 5.0 km (5:18 / km)
ahr:142 max:153 shoes: Brooks Pure Grit 5 (Black + Re

Treadmill run @commy gym

Strength / Core 35:00 intensity: (5:00 @1) + (5:00 @2) + (5:00 @3) + (10:00 @4) + (10:00 @5)
shoes: Brooks Pure Grit 5 (Black + Re

5 mins Cross W/U
BB squats, Deadlifts, UH close grip Rows, Hip Thrusts (50 kg Bar)
Fondas
Roller and Stretch (5 mins)

Monday Dec 11, 2017 #

7 AM

Bike 20:00 [3]

rail-work commute
5 PM

Bike 20:00 [3]

work-rail commute
6 PM

Run 31:59 intensity: (16 @2) + (7:42 @3) + (23:15 @4) + (46 @5) 6.03 km (5:18 / km) +192m 4:35 / km
ahr:144 max:167 shoes: Inov8 Mud Claw 300 (Red)

Hill rep Pyramid on Castro hill
1min/2/3/3/2/1 off same running (5mins / km) recovery

Strength / Core 10:00 [3]

Flexibility 10:00 [1]

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