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Training Log Archive: Quirkey

In the 7 days ending Oct 9, 2016:

activity # timemileskm+m
  Run4 2:08:14 12.08 19.44 308
  Strength / Core2 1:10:00
  Flexibility2 25:00
  Total5 3:43:14 12.08 19.44 308

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MoTuWeThFrSaSu

Sunday Oct 9, 2016 #

6 PM

Run 36:46 intensity: (2:44 @1) + (4:06 @2) + (21:57 @3) + (7:59 @4) 6.03 km (6:06 / km) +78m 5:44 / km
ahr:123 max:150 shoes: Inov-8 MudClaw 300 (Yellow)

CCW lap of holyrood park. Not feeling too spritely - partly due to tiredness from weekend working, and partly late afternoon burger + beer.

R knee giving grief. . Frequency of painful jabs increasing as darkness set in (mini-stumbles with foot placement)

Flexibility 15:00 [1]

lots of spiky ball + foam roller

Saturday Oct 8, 2016 #

8 AM

Strength / Core 1:00:00 intensity: (5:00 @2) + (10:00 @3) + (25:00 @4) + (20:00 @5)
shoes: Inov8 Bare-X Lite (Lime)

Come Pool Gym

10 mins cross trainer W/U
SL quad extensions #1 3x20x15kg
SL Runners cable Row 1x20 + 3x10 (cant remember weight used)
SL Squat Machine - 3x10x35kg (Oomph)
Delta / Pecs Machine superset 3 rounds alternating with increasing weight
ABS: Curl-ups / Twists / 100's / SL Bridges
SL quads extensions #2 KNEE FAIL Tried c30kg, then kept dropping weight but kept failing after a few reps - even down to 12.5kg

(Knee issues perhaps party due to conferences + travel etc, but Clearly need to get back on top of quad strength stuff again)

Friday Oct 7, 2016 #

7 AM

Run 41:27 intensity: (57 @1) + (20:35 @2) + (18:29 @3) + (1:26 @4) 6.01 km (6:54 / km) +187m 5:58 / km
ahr:115 max:140 shoes: Inov8 Bare-X Lite (Lime)

Exploring central Newcastle (UK) before mid-morning meetings.
5 PM

Note

too knackered once back to Edinburgh for the (half) intended gym sesh.

Thursday Oct 6, 2016 #

Note
(rest day)

travel to / from another conference in Sheffield

Wednesday Oct 5, 2016 #

Note
(rest day)

Travelling to conference in Newcastle (UK)

Tuesday Oct 4, 2016 #

12 PM

Run intervals 40:01 intensity: (33 @1) + (2:38 @2) + (11:13 @3) + (20:02 @4) + (5:35 @5) 7.4 km (5:24 / km) +43m 5:15 / km
ahr:140 max:167 shoes: Brooks Pure Grit 4

1/2 Lap of Uni Loch +
10 reps off 2 mins

Monday Oct 3, 2016 #

1 PM

Run 10:00 [3]
shoes: Inov8 Bare-X Lite (Lime)

5 mins jog each way to / from gym

Strength / Core 10:00 [4]

5 mins Row
SL Quad extensions - R knee too sore on the lift phase, so assisted with L, then R completed by lowering alone (getting good effect of eccentric training)
Abs stuff (var)

Flexibility 10:00 [1]

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