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Training Log Archive: Quirkey

In the 9 days ending Aug 6, 2017:

activity # timemileskm+m
  Run3 2:58:26 19.98(8:56) 32.15(5:33) 762
  Strength / Core2 2:00:00
  Bike1 1:09:06 15.94(4:20) 25.66(2:42) 325
  Total6 6:07:32 35.92 57.8 1087

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Sunday Aug 6, 2017 #

6 PM

Run 1:07:40 [3] 12.57 km (5:23 / km) +340m 4:44 / km

Thursday Aug 3, 2017 #

7 PM

Run 1:15:16 intensity: (2:17 @1) + (6:45 @2) + (20:29 @3) + (45:45 @4) 13.22 km (5:42 / km) +297m 5:07 / km
ahr:133 max:157

Tuesday Aug 1, 2017 #

4 PM

Strength / Core 55:00 intensity: (5:00 @1) + (10:00 @2) + (20:00 @3) + (15:00 @4) + (5:00 @5)
shoes: Vibram Spyridon MR (40)

Commy gym.
An easier session so I'm not overly DOMS-ey during NB Hill Race tomorrow night.
10 mins Cross W/U
SL Box Squats
Box Jumps
Side leg raises
Forward step downs
Double box plyo jumps
Fondas
Curl ups, 100's
Stretching and Rollering

Monday Jul 31, 2017 #

6 PM

Run 35:30 intensity: (1:55 @4) + (33:35 @5) 6.35 km (5:35 / km) +125m 5:05 / km
ahr:178 max:190 shoes: Brooks Pure Grit 5 (Black + Re

DOMS-ey easy lap of the seat.
Felt way too short. Strange high HR for the pace.

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

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