Training Log Archive: QuirkeyIn the 7 days ending Jul 23, 2017:
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Sunday Jul 23, 2017 #
4 PM
Run long 1:23:29 16.52 km (5:03 / km) +202m 4:46 / km
ahr:154 max:191 shoes: Brooks Pure Grit 5 (Black + Re
10 miler via innocent, porty prom, holyrood
Pace obviously too fast considering how tired I was for the rest of the day.
Pace obviously too fast considering how tired I was for the rest of the day.
Saturday Jul 22, 2017 #
4 PM
Strength / Core 1:07:59 2.22 km (30:38 / km) +339m 17:22 / km
ahr:125 max:190 shoes: Inov8 Bare-X Lite (Lime)
@Commy gym
10 mins each: Cross / Rower / Stair Climber
Various dynamic leg strength exerices incl new plyometrics stuff from Physio yesterday (Expecting quads DOMS in a day or two)
Crab Walk (with theraband)
Glute side leg lifts
Plank variations incl supermen
Stretches
10 mins each: Cross / Rower / Stair Climber
Various dynamic leg strength exerices incl new plyometrics stuff from Physio yesterday (Expecting quads DOMS in a day or two)
Crab Walk (with theraband)
Glute side leg lifts
Plank variations incl supermen
Stretches
Thursday Jul 20, 2017 #
6 AM
Run 57:39 10.02 km (5:45 / km) +88m 5:31 / km
ahr:137 max:162 shoes: Brooks Pure Grit 5 (Black + Re
Humber Bridge Country Park from (middle of nowhere) hotel.
Passed UNDER Englands newly grade 1 listed structures!
http://www.bbc.co.uk/news/uk-40628918
Passed UNDER Englands newly grade 1 listed structures!
http://www.bbc.co.uk/news/uk-40628918
Wednesday Jul 19, 2017 #
10 AM
Strength / Core 1:00:00
shoes: Vibram Spyridon MR (40)
@Commy Gym
Cross W/U 10 mins
Mobility drills
Fast feet
SL squats w. inward resistance band
Barbell Pelvic Thrusts 3x10x50kg
Clean and Jerk 3x10x30kg
twists / Side planks + leg lifts
Cross W/U 10 mins
Mobility drills
Fast feet
SL squats w. inward resistance band
Barbell Pelvic Thrusts 3x10x50kg
Clean and Jerk 3x10x30kg
twists / Side planks + leg lifts
Tuesday Jul 18, 2017 #
Note
(rest day)
Rest Day
Only: Stretching / Rollering / Dog Walking
Resurgent tightness through R knee cap
Only: Stretching / Rollering / Dog Walking
Resurgent tightness through R knee cap
Monday Jul 17, 2017 #
6 AM
Run 56:21 8.93 km (6:19 / km) +468m 5:00 / km
ahr:144 max:172 shoes: Inov8 Mud Claw 300 (Red)
Early doors after dropping the wife to airport:
Stirling Uni to Dumyat trig point and back.
Apart from the hill race, the first time to finally do this after setting the ambition for lunch training runs when I started working at the UNi a year ago.
32mins to summit, 22mins back.
Very aware of last night's lifting!
Stirling Uni to Dumyat trig point and back.
Apart from the hill race, the first time to finally do this after setting the ambition for lunch training runs when I started working at the UNi a year ago.
32mins to summit, 22mins back.
Very aware of last night's lifting!