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Training Log Archive: Quirkey

In the 7 days ending Sep 3:

activity # timemileskm+m
  Bike3 2:23:14 31.16(4:36) 50.15(2:51) 427
  Run2 1:50:14 12.05(9:09) 19.39(5:41) 411
  Strength / Core2 1:50:00
  Orienteering1 43:41 4.18(10:28) 6.72(6:30) 102
  Total7 6:47:09 47.39 76.26 939
  [1-5]7 6:46:57

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MoTuWeThFrSaSu

Sunday Sep 3 #

12 PM

Bike 34:46 intensity: (19 @1) + (1:06 @2) + (11:59 @3) + (21:22 @4) 11.66 km (2:59 / km) +165m 2:47 / km
ahr:134 max:158

Orienteering 43:41 intensity: (2:17 @1) + (2:29 @2) + (28:44 @3) + (10:11 @4) 6.72 km (6:30 / km) +102m 6:03 / km
ahr:127 max:145 shoes: Inov-8 MudClaw 300 (Yellow)

Ultrasprint x3. @ beeslacks
3 PM

Bike 28:34 intensity: (12 @0) + (2 @1) + (55 @2) + (22:57 @3) + (4:28 @4) 12.32 km (2:19 / km) +77m 2:15 / km
ahr:129 max:141

Saturday Sep 2 #

Strength / Core 1:00:00 intensity: (5:00 @2) + (10:00 @3) + (35:00 @4) + (10:00 @5)
shoes: Vibram Spyridon MR (40)

10 mins cross machine Wu
Drills
Plyo & jumping
Barbell hip thrust
Core

Friday Sep 1 #

2 PM

Run 1:12:18 [3] 12.56 km (5:45 / km) +249m 5:14 / km

Blackford, Easter craigochart, canal, meadows

Wednesday Aug 30 #

8 PM

Strength / Core 50:00 intensity: (5:00 @1) + (15:00 @3) + (15:00 @4) + (15:00 @5)
shoes: Vibram Spyridon MR (40)

Treadmill 10 mins building to 17.5km/ hr and back
DL Squat press machine building to 10x190kg and back
Core: twists + side planks + fwd cranked leg lifts
Glute and quad stretches

Tuesday Aug 29 #

7 PM

Run 37:56 intensity: (13 @1) + (17 @2) + (14:49 @3) + (14:45 @4) + (7:52 @5) 6.83 km (5:33 / km) +163m 4:58 / km
ahr:142 max:172

Monday Aug 28 #

6 AM

Bike 1:19:54 intensity: (3:46 @1) + (14:13 @2) + (50:42 @3) + (8:58 @4) + (2:15 @5) 26.18 km (3:03 / km) +185m 2:57 / km
ahr:122 max:177 shoes: Moser Speed Sora 20

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