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Training Log: Quirkey

In the last 7 days:

activity # timemileskm+m
  Run2 2:12:28 15.39(8:36) 24.77(5:21) 491
  Strength / Core2 1:57:59 1.38 2.22 339
  Total4 4:10:27 16.77 26.99 830
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Tuesday Jul 25 #

5 PM

Run 48:59 intensity: (9 @1) + (2:08 @2) + (11:39 @3) + (31:09 @4) + (3:54 @5) 8.25 km (5:56 / km) +289m 5:03 / km
ahr:142 max:179 shoes: Inov-8 MudClaw 300 (Yellow)

Sharp 10 Castro's (before making a rare apperance at club committee meeting)

Monday Jul 24 #

Strength / Core 50:00 intensity: (5:00 @1) + (5:00 @2) + (15:00 @3) + (20:00 @4) + (5:00 @5)
shoes: Inov8 Bare-X Lite (Lime)

@stir gym
Run to/from
SL dead lifts
Various. Core
Plyo

Sunday Jul 23 #

4 PM

Run long 1:23:29 intensity: (6 @2) + (20 @3) + (1:01:55 @4) + (21:08 @5) 16.52 km (5:03 / km) +202m 4:46 / km
ahr:154 max:191 shoes: Brooks Pure Grit 5 (Black + Re

10 miler via innocent, porty prom, holyrood
Pace obviously too fast considering how tired I was for the rest of the day.

Saturday Jul 22 #

4 PM

Strength / Core 1:07:59 intensity: (3:54 @1) + (19:41 @2) + (23:44 @3) + (12:33 @4) + (8:07 @5) 2.22 km (30:38 / km) +339m 17:22 / km
ahr:125 max:190 shoes: Inov8 Bare-X Lite (Lime)

@Commy gym
10 mins each: Cross / Rower / Stair Climber
Various dynamic leg strength exerices incl new plyometrics stuff from Physio yesterday (Expecting quads DOMS in a day or two)
Crab Walk (with theraband)
Glute side leg lifts
Plank variations incl supermen

Stretches

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