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Training Log Archive: Quirkey

In the 7 days ending Aug 20, 2017:

activity # timemileskm+m
  Run2 2:25:22 15.97(9:06) 25.69(5:39) 397
  Strength / Core2 2:00:00
  Total4 4:25:22 15.97 25.69 397

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Saturday Aug 19, 2017 #

9 AM

Run 1:18:58 intensity: (2:05 @2) + (11:52 @3) + (1:04:31 @4) + (30 @5) 15.03 km (5:15 / km) +162m 4:59 / km
ahr:140 max:164 shoes: Brooks Pure Grit 5 (Black + Re

To - Porty Parkrun - Home

Friday Aug 18, 2017 #

5 PM

Strength / Core 1:00:00 intensity: (5:00 @1) + (5:00 @2) + (15:00 @3) + (20:00 @4) + (15:00 @5)
shoes: Vibram Spyridon MR (40)

@commy gym
10 min Row WU
SL quad extensions, building to 3x10x35kg (Tight through R knee)
Crab Walk, alternating with, Push ups (3 rounds)
Barbell Deadlift, building to 4x10x20kg
SB Hamstrings
SB reverse russian twist
SB jackknife
Hip, QUad, Hamstring, and Glute Stretches.

Thursday Aug 17, 2017 #

7 PM

Run 1:06:24 intensity: (3:22 @1) + (3:00 @2) + (12:06 @3) + (44:06 @4) + (3:50 @5) 10.67 km (6:14 / km) +235m 5:36 / km
ahr:139 max:172 shoes: Brooks Pure Grit 5 (Black + Re

Trotter Training. Parlauf around Hunter's Bog (a.k.a. Boglauf)

Wednesday Aug 16, 2017 #

3 PM

Strength / Core 1:00:00 intensity: (5:00 @1) + (5:00 @2) + (10:00 @3) + (20:00 @4) + (20:00 @5)
shoes: Vibram Spyridon MR (40)

@ Commy gym
10mins cross
TRX wide row + MB pushups
Box Jumps / SL hop downs / Box-ground-box plyo jumps
Barbell squats 20x20kg, 20x50kg, 3x10x90kg, 20x50kg
Curl ups / Twists / Clams / Side leg kickers
Side plank with leg lift + pulses / Straight planks
Stretch glutes and quads. Roller on quads.

Tuesday Aug 15, 2017 #

Note

Two long days at work (5am-10pm) (7am-7pm) so a bit too f#%$&d for exercise

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