Training Log Archive: QuirkeyIn the 7 days ending Sep 17, 2017:
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Sunday Sep 17, 2017 #
10 AM
Orienteering 2:06:56 13.26 km (9:35 / km) +705m 7:34 / km
ahr:135 max:174 shoes: Inov-8 MudClaw 300 (Yellow)
Brown at ESOC SoSOL: Cademuir
Rusty after a summer of hardly any O. At least 10 mins of total numpty mistakes. Well knackered long before the end.
http://obasen.orientering.se/winsplits/online/en/d...
Rusty after a summer of hardly any O. At least 10 mins of total numpty mistakes. Well knackered long before the end.
http://obasen.orientering.se/winsplits/online/en/d...
Friday Sep 15, 2017 #
4 PM
Run 50:22 9.08 km (5:33 / km) +263m 4:51 / km
ahr:163 max:181 shoes: Inov-8 MudClaw 300 (Yellow)
Holyrood Hilly Plod
Wednesday Sep 13, 2017 #
6 PM
Run 53:09 8.27 km (6:26 / km) +616m 4:41 / km
ahr:149 max:182 shoes: Brooks Pure Grit 5 (Black + Re
London sightseeing
Tuesday Sep 12, 2017 #
Strength / Core 1:00:00
shoes: Vibram Spyridon MR (40)
Cross W/U 10 mins
(All BB exercises = 35kg)
BB Clean and Jerk x2
BB UH Row x2
BB Deadlift x2
BB Squat x2
BB Hip Thrust (x1)
Quad Extension Machine 3x10x20kg
Twists
SL Bridge Lifts
Roller + Stretches
(All BB exercises = 35kg)
BB Clean and Jerk x2
BB UH Row x2
BB Deadlift x2
BB Squat x2
BB Hip Thrust (x1)
Quad Extension Machine 3x10x20kg
Twists
SL Bridge Lifts
Roller + Stretches
Monday Sep 11, 2017 #
2 PM
Run 46:18 8.43 km (5:29 / km) +248m 4:47 / km
ahr:118 max:171 shoes: Inov-8 MudClaw 300 (Yellow)
Holyrood. CCW + High level loop of the bog. Mostly off road.
Muscles still a bit achey from Saturday, but at least the outside of R knee no longer giving jip. Thanks probably to plenty of foam rolling in the last few days.
Muscles still a bit achey from Saturday, but at least the outside of R knee no longer giving jip. Thanks probably to plenty of foam rolling in the last few days.