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Training Log Archive: Quirkey

In the 7 days ending Sep 10:

activity # timemileskm+m
  Run2 2:24:26 17.3(8:21) 27.84(5:11) 187
  Strength / Core3 2:15:00
  Bike1 36:22 7.45(4:53) 11.99(3:02) 239
  Flexibility1 20:00
  Total5 5:35:48 24.74 39.82 426

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Sunday Sep 10 #

1 PM

Strength / Core 40:00 [3]
shoes: Vibram Spyridon MR (40)

Cross W/U 10 mins
Various core exercises incl:
KB Push up / SA Row combo
Russian Twist with MB
D 'leg-stretches' with OH SB
Clams (100 ES)
Side Plank with Leg lfts
Row 10 mins

Quads a bit sore after y'day's run, and outer side of R knee giving some minor grief. Hence leaving out most leg realted strengthwork today.

Flexibility 20:00 [1]
shoes: Vibram Spyridon MR (40)

stretching and foam roller
esp quads, glutes, calfs, spine.

Saturday Sep 9 #

9 AM

Run 22:22 intensity: (15:38 @4) + (6:44 @5) 4.2 km (5:20 / km) +2m 5:19 / km
ahr:154 max:175

Run 40:40 intensity: (6 @4) + (40:34 @5) 10.2 km (3:59 / km) +78m 3:50 / km
ahr:171 max:186 shoes: Brooks Pure Grit 5 (Black + Re

Porty 'Kraprun' x2 as a 10km Time Trial
Easy enough to hang on to others for the first half sitting somewhere around 3.50-55 pace. Got a bit harder in the second half on my own, tiring, and with stitch threatening.
Hit the 10km inside 40 mins, so good indicator for Glasgow next month.

Run 27:24 intensity: (8 @2) + (13 @3) + (3:19 @4) + (23:44 @5) 4.14 km (6:37 / km) +108m 5:51 / km
ahr:165 max:188

Friday Sep 8 #

11 AM

Strength / Core 30:00 intensity: (5:00 @1) + (5:00 @2) + (5:00 @3) + (10:00 @4) + (5:00 @5)
shoes: Vibram Spyridon MR (40)

Movement drills, Some stretching, SL extending dead lifts, V-Sits, Side plank hip lifts.

Bike 36:22 intensity: (2:33 @2) + (4:38 @3) + (19:16 @4) + (9:55 @5) 11.99 km (3:02 / km) +239m 2:46 / km
ahr:147 max:171 shoes: Moser Speed Sora 20

The one where one t#@t threatened to drive over me, then his pal threatened to beat me up.

Police report lodged (hoping I remebered rego correctly).
The one bike ride in ages without my phone with me - would have been useful.

Wednesday Sep 6 #

2 PM

Run 54:00 [3] 9.3 km (5:48 / km)
shoes: Brooks Pure Grit 5 (Black + Re

Exploratory DOMSey plod between Stir Uni and Stirling Old Town.

Monday Sep 4 #

Strength / Core 1:05:00 intensity: (5:00 @2) + (20:00 @3) + (25:00 @4) + (15:00 @5)
shoes: Vibram Spyridon MR (40)

Commy gym off the bike from Waverley
BB squats pyramid to 10x100kg. + lunges at either end (@50kg)
Theraband crab walk
Various core exercises
Quad, hip, and glute stretches

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