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Training Log Archive: Quirkey

In the 7 days ending Jul 7, 2013:

activity # timemileskm+m
  Strength / Core3 2:25:00
  Bike3 1:10:00
  Run2 1:05:00
  Flexibility2 25:00
  Total7 5:05:00

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MoTuWeThFrSaSu

Saturday Jul 6, 2013 #

3 PM

Run 35:00 [3]
shoes: Adidas Swoop 2

From Sinclair drive: South along grants beach, and back along coastal walk.

Didnt want to take any chances with foot yet, so wore swoops for all except on beach.
4 PM

Strength / Core 30:00 [3]

after walking dogs

Flexibility 15:00 [1]

Thursday Jul 4, 2013 #

7 AM

Strength / Core 20:00 intensity: (10:00 @2) + (10:00 @4)

Incl balance / ankle stuff
Push ups etc

Strength / Core (Pilates Reformer) 45:00 intensity: (10:00 @2) + (20:00 @3) + (15:00 @4)

Wednesday Jul 3, 2013 #

5 PM

Bike 25:00 [3]
shoes: Specialized Rockhopper

home from uni
6 PM

Run 30:00 [3]
shoes: Vibram 'Bikila'

Barefoot from start of islington park and along creekside path to hannell st turn around (vibrams back on for return journey)
Short chat to Micheal (bike hour poster dude) at turn around.

Tuesday Jul 2, 2013 #

9 AM

Bike 10:00 [3]
shoes: Specialized Rockhopper

to gym

Strength / Core 50:00 intensity: (10:00 @2) + (20:00 @3) + (20:00 @4)

Mayfield Gym.
Some Pilates type stuff
Wobble cushion proprioception stuff
SL sqauts, on wobble cushion + stride action =tough

Barbell exercises (20kg): 2 rounds each
Wide + narrow + upright row
Deadlifts + Squats

Plank variations (med-advanced)
Hamstring swiss ball
More abs

Note: Needed to get back into upper back work as not being covered in training .... feeling sore in shoulder blades with recent high levels of computer work. Felt it too, as fairly knackered by the end.

Flexibility 10:00 [1]

hips, glutes, hamstrings, chest
10 AM

Bike 35:00 [3]
shoes: Specialized Rockhopper

to uni
New route, exploring some northern parts of Mayfield east + west.

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