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Training Log Archive: Quirkey

In the 7 days ending Jul 14, 2013:

activity # timemileskm+m
  Strength / Core3 2:00:00
  Run4 1:35:00
  Flexibility2 1:15:00
  Orienteering1 1:14:50
  Bike2 35:00
  Massage1 10:00
  Total7 6:49:50
  [1-5]7 6:39:50

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MoTuWeThFrSaSu

Sunday Jul 14, 2013 #

10 AM

Orienteering 1:14:50 [4]
shoes: Specialized Rockhopper

Up down and all over the place.
One control bang on, the next, rubbish.
Lots of really well planned legs.
Hills added interest to route choice.... And lactic burn to legs already feeling yesterday's strength training.

Saturday Jul 13, 2013 #

7 AM

Bike 15:00 [3]

to city gym

Strength / Core 1:00:00 intensity: (15:00 @2) + (25:00 @3) + (15:00 @4) + (5:00 @5)
shoes: Vibram 'Bikila'

A few rounds of several exercises.

Kettle Bells
TRX
Platform (jumps)
Skipping
SB hamstrings
Core (100's, planks, stabilisers etc)
Wobble board (ankle still feels like taping will be a good ides for tomorrow)
Fonda's (to get isolated fatigue in glute meds at the end)

Held back a little since I haven't done many of these exercises for a while. Had been about to proclaim knee was ok to start back training properly again, but started aching just doing a few non-weighted warm-up lunges, grrrrrrr!

Flexibility 15:00 [1]

Emphasis on glute/ glute meds / hamstrings
8 AM

Bike 20:00 [3]
shoes: Specialized Rockhopper

home from town
(from supermarket with backpack of groceries)
Feeling the adductors, so kettlebell and jumping exercises must have done their job!

Thursday Jul 11, 2013 #

7 AM

Run 25:00 [3]
shoes: Vibram 'Bikila'

to city gym
consciously trying to keep decent tempo, strong posture, but with relaxed limbs

Strength / Core (Pilates Reformer) 50:00 intensity: (5:00 @1) + (5:00 @2) + (25:00 @3) + (10:00 @4) + (5:00 @5)

5 mins of ankle stuff on wobble board + cushion before class

Flexibility seemed particularly better than last day.

Not quite strong enough in lower abs for sustained full extension on 'superman'?
(Not actually sure what it's actually called: start position like a straight arm plank but during reps arms rotate from normal position to overhead, so whole body is horizontal ... tricky to hold and absolute killer to get back to start position)

Tuesday Jul 9, 2013 #

7 PM

Run 15:00 [3]
shoes: Vibram 'Bikila'

to mayfield gym

Flexibility 1:00:00 intensity: (10:00 @1) + (40:00 @2) + (10:00 @3)

Rebecca back again.
Feeling the subtle differences of only doing one class in prev 3 weeks.

Note: I'm sure she goes over the hour every time.
8 PM

Run 15:00 [3]
shoes: Vibram 'Bikila'

home from gym

Calfs/ achilles feeling a bit tight; had been last day too but had put it down to a touch of 'Hypochodri-acting' as my darling wife puts it whenever I speak of ills or injuries.

Massage 10:00 [0]

'the stick' on calfs/achilles

Monday Jul 8, 2013 #

5 PM

Run 40:00 [3]
shoes: Vibram 'Bikila'

CW creekside run: carrington, maryville, islington

Strength / Core 10:00 [3]

100's
SL squats

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