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Training Log Archive: Quirkey

In the 7 days ending Aug 27:

activity # timemileskm+m
  Run3 2:52:54 17.35(9:58) 27.93(6:11) 1304
  Strength / Core2 1:55:00
  Other1 35:03 0.56(1:02:53) 0.9(39:04) 206
  Bike2 23:10 3.57(6:29) 5.75(4:02) 67
  Total8 5:46:07 21.48 34.58 1577
  [1-5]8 5:45:04

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MoTuWeThFrSaSu

Sunday Aug 27 #

7 PM

Other 35:03 intensity: (1:03 @0) + (5:09 @1) + (4:33 @2) + (2:52 @3) + (10:36 @4) + (10:50 @5) 0.9 km (39:04 / km) +206m 18:12 / km
ahr:133 max:187 shoes: Vibram Spyridon MR (40)

gym cardio and mobility

Saturday Aug 26 #

5 PM

Strength / Core 1:00:00 intensity: (10:00 @1) + (10:00 @2) + (30:00 @3) + (10:00 @4)
shoes: Vibram Spyridon MR (40)

@ commy gym
Taking it easy on the legs - achey after last nights session.
Cross trainer. Movement Drills. Upper body cable exercises. Core. SB hamstrings.
Stretches : quads, glutes, calfs, hips

Friday Aug 25 #

4 PM

Run 1:10:17 intensity: (12:36 @4) + (57:41 @5) 10.36 km (6:47 / km) +702m 5:04 / km
ahr:173 max:195 shoes: Inov-8 MudClaw 300 (Yellow)

Monster session.
3x Gutted Haddie, Nether Hill, top of Dry Dam, Dasses, Bog.

Wednesday Aug 23 #

6 PM

Run 53:58 intensity: (31 @2) + (14 @3) + (53:13 @4) 9.56 km (5:39 / km) +195m 5:07 / km
ahr:153 max:159 shoes: Brooks Pure Grit 5 (Black + Re

Meadows, Morningside, Blackford, Grange.
Comfy pace. Good de-stress after a day of poor effort vs progress ratio on PhD editing.

Tuesday Aug 22 #

Strength / Core 55:00 intensity: (5:00 @1) + (10:00 @3) + (20:00 @4) + (20:00 @5)
shoes: Brooks Pure Grit 5 (Black + Re

@commy gym
5 min row w/u
Incline leg press building up to 3x10x160kg
Barbell pelvic thrusts (3x10x40kg) [+ hanging handwork + calf raises during rests]
Dumbell push-up + Row combo (20+10+10)
100's, Side Planks with leg lifts, twists

Monday Aug 21 #

7 AM

Bike 11:49 intensity: (17 @1) + (3:49 @2) + (6:36 @3) + (1:07 @4) 2.55 km (4:38 / km) +30m 4:23 / km
ahr:115 max:145

Typical Bike commute part 1: Home to Waverly
8 AM

Bike 11:21 intensity: (1:24 @2) + (9:57 @3) 3.2 km (3:32 / km) +37m 3:21 / km
ahr:122 max:133

Typical Bike Commute Part 2: Bridge of Allan Rail Station to University of Stirling campus
1 PM

Run 48:39 intensity: (15 @1) + (59 @2) + (14:07 @3) + (32:47 @4) + (31 @5) 8.0 km (6:05 / km) +408m 4:51 / km
ahr:140 max:181 shoes: Inov-8 MudClaw 300 (Yellow)

Hilly run to, from, and around Mine Woods.

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