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Training Log Archive: Purko

In the 7 days ending Nov 2, 2015:

activity # timemileskm+mload
  Running7 6:49:14 48.43(8:27) 77.95(5:15) 1258331.7
  Cycling1 4:08:00 58.07(14.1/h) 93.46(22.6/h) 64062.0
  S & C2 2:00:0054.0
  Total10 12:57:14 106.51 171.41 1898447.7
  [1-5]9 11:57:14
averages - sleep:7.8

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TuWeThFrSaSuMo

Monday Nov 2, 2015 #

6 AM

Running 38:00 intensity: (25:00 @1) + (13:00 @2) 6.97 km (5:27 / km) +91m 5:07 / km
ahr:144 max:170 shoes: Saucony Jazz 17

To gym, half way back then realised I didn't have my HR monitor
C • Gd 1 m8 2
5 PM

Running 5:30 [2] 1.2 km (4:35 / km) +1m 4:34 / km
shoes: Brooks Vapor

To evans cycles
6 PM

S & C 1:00:00 [0]
slept:7.6

WU
Downward dog + Inch worm x 6
Hip mobility + shoulder stack 6x6
Medball overhead bounce x 20
Crunches x 20
SL Dips and SL Balance 2 x 2 x 6+6

Plyo - hurdles then ladder:
Hopscotch x 4
Leg in/out 4 x 4
Icky x 4
Rev Icky x4

DL (focussing on good form and not being a mad strong lifter) 3 x 8 40kg

Core Circuit 2 x 30s:13s (90s)
Bicycle
V-sit
Russian Twist
Leg lift
Windscreen
Plank side touch
Deadbug
??

Stretching
C • Shoulder stack 3

Sunday Nov 1, 2015 #

3 PM

Running 1:07:36 intensity: (1 @1) + (9:38 @2) + (36:58 @3) + (20:59 @4) 12.87 km (5:15 / km) +347m 4:38 / km
ahr:142 max:163 slept:9.25 shoes: Inov8 Mudroc 290

Buzzing for Braids in two weekends time yessss!!

Saturday Oct 31, 2015 #

12 PM

Cycling 4:08:00 [1] 93.46 km (22.6 kph) +640m
slept:6.5

Afternoon cycle with Shallot. Took the train to Dunblane and then did a big loop. Headest West to Callander, North to Lochearnhead, East to Comrie, then back South to Dunblane.
Would recommend the South Loch Earn road, and also the road from Comrie to Braco, soo good!!

Friday Oct 30, 2015 #

7 AM

Running 57:57 intensity: (8:30 @2) + (12:35 @3) + (36:52 @4) 10.7 km (5:25 / km) +95m 5:11 / km
ahr:145 max:171 slept:7.5 shoes: Saucony Jazz 17

Easy along the canal

Thursday Oct 29, 2015 #

7 AM

S & C 1:00:00 [3]
slept:7.5

Circuits Gym:
Glute + Hammy exercises
Dot drills
Box jumps (20 double, 10x10 single)
25 pull ups
40 (15, 20, 20, 25) OH Press

Performance Gym:
4x5 BS 50, 55, 60, 65
4x5 BP 40, 42.5, 45, 47.5kg

3x10 TRx row, press up, Deadbug
6 PM

Running 1:06:45 intensity: (8:42 @1) + (19:24 @2) + (8:20 @3) + (28:50 @4) + (1:29 @5) 14.11 km (4:44 / km) +27m 4:41 / km
ahr:127 max:189 shoes: Saucony Jazz 17

Haries

3 X (4X400m + 1km) At 5km pace.

Wednesday Oct 28, 2015 #

2 PM

Running 1:43:26 intensity: (11:00 @1) + (46:59 @2) + (16:00 @3) + (29:27 @4) 17.52 km (5:54 / km) +624m 5:01 / km
ahr:135 max:171 slept:8.5 shoes: Inov8 Mudroc 290

Rainy run round 'rood

Tuesday Oct 27, 2015 #

5 PM

Running 1:10:00 intensity: (27:12 @2) + (9:56 @3) + (28:28 @4) + (4:24 @5) 14.56 km (4:48 / km) +73m 4:41 / km
ahr:138 max:175 slept:8.0 shoes: Saucony Jazz 17

Fartlek down at Holyrood Palace. 4 x 4 min (2min), 10min, 6 x sprints. Good sesh

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