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Training Log: faywalsh

In the last 7 days:

activity # timemileskm+m
  Running5 3:44:19 21.99(10:12) 35.4(6:20) 714
  Strength and Conditioning3 2:30:00
  Cross training 1 30:00
  Total9 6:44:19 21.99 35.4 714
  [1-5]6 4:14:19
«
1:47
0:00
SuMoTuWeThFrSa

Friday Jan 20 #

Note
(rest day)

Woke up not feeling great, unsurprising after the past week! so having a proper day off today

Thursday Jan 19 #

6 AM

Running 9:39 [3] 1.7 km (5:41 / km)
ahr:146 max:158

7 AM

Strength and Conditioning 1:00:00 [0]

8 AM

Running 11:43 [3] 1.98 km (5:55 / km) +71m 5:01 / km
ahr:130 max:148

Wednesday Jan 18 #

2 PM

Running long 1:33:58 [3] 14.53 km (6:28 / km) +426m 5:38 / km
ahr:139 max:170

Tuesday Jan 17 #

Note

Been through last week's training on Quickroute, very interesting to see where I actually went! Some surprising mispunches I didn't even realise. Need to have more concentration with bearings as often I went off at the wrong angle halfway through a leg or lost time out of controls by doing extra distance.
7 AM

Strength and Conditioning 30:00 [0]

Mobility: drills, strides, monster band walks, spiderman crawl then stretching. Legs have all the doms from gym yesterday
5 PM

Running 17:56 [3] 2.99 km (6:00 / km) +33m 5:41 / km
ahr:124 max:140

Running hills 42:02 [4] 5.85 km (7:11 / km) +122m 6:30 / km
ahr:122 max:165

Running 17:19 [3] 2.62 km (6:37 / km) +37m 6:11 / km
ahr:138 max:167

Monday Jan 16 #

11 AM

Cross training (Spinning) 30:00 [2]

Having another easy day post training camp, good stretching sesh in the circuits gym after
5 PM

Strength and Conditioning 1:00:00 [0]

New gym programme
Warm up

3 x 5 OH Squat - 15kg
3 x 5 Back Squat - 40kg
3 x 5 BB OH Press - 15kg

3 x 12 Arnold Press, Bulgarian Squat, band assisted SLDL

Core circuit 3 x 10+10 Push-Pull plank, deadbugs, Paloff Press

Sunday Jan 15 #

11 AM

Running 31:42 [2] 5.73 km (5:32 / km) +24m 5:25 / km
ahr:143 max:154

Slushy run around Loch Morlich

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