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Training Log Archive: Quirkey

In the 7 days ending Nov 12, 2017:

activity # timemileskm+m
  Run4 3:10:02 17.68(10:45) 28.46(6:41) 669
  Strength / Core1 1:00:00
  Orienteering1 28:18 3.29(8:36) 5.3(5:20) 123
  Total5 4:38:20 20.98 33.76 792

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MoTuWeThFrSaSu

Sunday Nov 12, 2017 #

8 AM

Run 1:00:52 intensity: (22 @3) + (15:05 @4) + (45:25 @5) 9.32 km (6:32 / km) +110m 6:10 / km
ahr:165 max:189 shoes: Brooks Pure Grit 5 (Black + Re

Raven point on a sunny morning- Host of most Sundays runs in youth.
Forested dunes, still such a wonderful place to run!
Half hour easy with Brian, then took off by myself for a blow out.

Saturday Nov 11, 2017 #

9 AM

Run 1:02:44 intensity: (13 @2) + (6:55 @3) + (35:16 @4) + (20:20 @5) 8.54 km (7:21 / km) +195m 6:36 / km
ahr:153 max:186 shoes: Brooks Pure Grit 5 (Black + Re

Wet and muddy plod around the Forth 'Mountain' with Brian.
Had planned to kraPrun, but dropped that idea when I realised I'd left my barcode at home in Edinburgh.

Thursday Nov 9, 2017 #

7 PM

Run 13:19 intensity: (8 @2) + (53 @3) + (1:50 @4) + (10:28 @5) 2.11 km (6:18 / km) +32m 5:52 / km
ahr:166 max:181

Orienteering 28:18 intensity: (8 @4) + (28:10 @5) 5.3 km (5:20 / km) +123m 4:47 / km
ahr:171 max:190 shoes: Brooks Pure Grit 5 (Black + Re

EUOC FWTN 3 @ KB
Lots of fun doing mass start, gaffled from the 'get-go'.
Waaaaaay behind the poduim whippersnappers, but at least I'm doing ok amongst the vets!
http://www.rstrain.ndtilda.co.uk/results_17/fwtn_1...

Run 12:21 intensity: (1 @2) + (12 @3) + (6 @4) + (12:02 @5) 2.07 km (5:58 / km) +51m 5:19 / km
ahr:177 max:194

Wednesday Nov 8, 2017 #

7 AM

Run 40:46 intensity: (10 @1) + (20 @2) + (34 @3) + (16:18 @4) + (23:24 @5) 6.42 km (6:21 / km) +282m 5:13 / km
ahr:160 max:187 shoes: Inov-8 MudClaw 300 (Yellow)

DOMS-ey on Dumyat at Dawn

Monday Nov 6, 2017 #

1 PM

Strength / Core 1:00:00 intensity: (10:00 @1) + (25:00 @3) + (20:00 @4) + (5:00 @5)
shoes: Vibram Spyridon MR (40)

@commy Gym
5 mins cross
KB Swings
KB SL Deadlift
KB Goblet lIft
Dips
Rope Pull Down
Viper Side Lunges (neither adductors nor abductors liking it much, so need to go lighter than 10kg next time)
100's / Twists / Rollups / Side Crunches

Foam roller: ITB-Hamstring edge bit tight / nervy
Limited quad + hip stretches
[R knee a tad achey after y'day, so no jumping or heavy quad loads]

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