Training Log Archive: QuirkeyIn the 7 days ending Sep 18, 2016:
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Sunday Sep 18, 2016 #
4 PM
Strength / Core 1:00:00
shoes: Inov8 Bare-X Lite (Lime)
Gym at Commy pool
Cross trainer 5mins
Water rowing 10 mins
Movement drills
SL quads
SL Runners cable rows
SL box jumps 10x12'
DL box jumps 20x 24" + 10x36"
TRX 3-way set 2x Row/ Press / Abs (feet in hooks)
Abs Stuff
Cross trainer 5mins
Water rowing 10 mins
Movement drills
SL quads
SL Runners cable rows
SL box jumps 10x12'
DL box jumps 20x 24" + 10x36"
TRX 3-way set 2x Row/ Press / Abs (feet in hooks)
Abs Stuff
Flexibility 10:00 [1]
Incl foam roller
Saturday Sep 17, 2016 #
1 PM
Bike 25:52 7.7 km (3:22 / km) +78m 3:12 / km
ahr:126 max:150 shoes: Moser Speed Sora 20
via braid burn path to dreghorn barracks
Really noticing the difference in ability to propel forward vs commute bikes.
Really noticing the difference in ability to propel forward vs commute bikes.
Orienteering 33:17 5.32 km (6:15 / km) +44m 6:00 / km
ahr:134 max:160 spiked:20/21c shoes: Inov-8 MudClaw 300 (Yellow)
Green @ Covenanters Wood (1st of 32)
Fairly clean run. One slightly inefficient route (#7), and a degree of hunting required for #11 (pit was much closer to main path than map suggested).
Legs a little tired from earlier in the week, so not totally gunning it - but the least discomfort I've experienced in R leg for some time.
Splits:
http://obasen.orientering.se/winsplits/online/en/d...
Fairly clean run. One slightly inefficient route (#7), and a degree of hunting required for #11 (pit was much closer to main path than map suggested).
Legs a little tired from earlier in the week, so not totally gunning it - but the least discomfort I've experienced in R leg for some time.
Splits:
http://obasen.orientering.se/winsplits/online/en/d...
Bike 22:36 7.22 km (3:08 / km) +21m 3:05 / km
ahr:59 max:108
Friday Sep 16, 2016 #
2 PM
Bike 30:00 [3]
shoes: Moser Speed Sora 20
Errand to north side of edinburgh
Lost count of lazy / kamikaze pedestrians walking out just in front of me - I expect they just don't bother looking if they cant hear the roar that would accompany an additional several tonnes of steel coming towards them. Either way, many were very lucky I managed to swerve around them or brake on time.
Lost count of lazy / kamikaze pedestrians walking out just in front of me - I expect they just don't bother looking if they cant hear the roar that would accompany an additional several tonnes of steel coming towards them. Either way, many were very lucky I managed to swerve around them or brake on time.
Thursday Sep 15, 2016 #
7 PM
Run 1:09:40 10.59 km (6:35 / km) +137m 6:11 / km
ahr:127 max:174 shoes: Inov-8 MudClaw 300 (Yellow)
Despite the effort I went to to get on an earlier train delay getting into Waverly meant a repeat of last weeks hunting for Trotters.
Good sesh in Hunters Bog - 3x double laps (c.1200m) based on track cycling kern
Followed by scoops in Summerhall - sensibly, a few less than last week
Good sesh in Hunters Bog - 3x double laps (c.1200m) based on track cycling kern
Followed by scoops in Summerhall - sensibly, a few less than last week
Wednesday Sep 14, 2016 #
1 PM
Run 30:00 [3]
shoes: Brooks Pure Grit 4
2.5 laps CCW of Stirling Uni Loch (nay watch)
Flexibility 10:00 [1]
Tuesday Sep 13, 2016 #
1 PM
Strength / Core 1:00:00
shoes: Inov8 Bare-X Lite (Lime)
run to / from uni gym
SL squat machine
SL Quad Extensions
SL Runners Cable Row
SL quads Extensions #2
Core / abs
SL squat machine
SL Quad Extensions
SL Runners Cable Row
SL quads Extensions #2
Core / abs
Flexibility 10:00 [0]
Monday Sep 12, 2016 #
Note
no time for exercise (except usual commute biking) as work day turned out