Training Log Archive: QuirkeyIn the 7 days ending Nov 19, 2017:
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Sunday Nov 19, 2017 #
9 AM
Bike 43:43 12.57 km (3:29 / km) +126m 3:19 / km
ahr:129 max:145
10 AM
Orienteering 48:45 9.53 km (5:07 / km) +124m 4:48 / km
ahr:137 max:156 shoes: Inov8 Mud Claw 300 (Red)
ESOA Champs + Club Champs (Brown) @ Riccarton on a cold by sunny day.
Sprint style race so easy enough nav bar the 6-8 route choice legs.
2nd M40 (to Ray W).
Results suggest I retained open club champs trophy.
http://www.rstrain.ndtilda.co.uk/results_17/esoac/
Splits: http://obasen.orientering.se/winsplits/online/en/d...
Enjoyed my pub lunch with the 'family' at Ratho Inn afterwards.
Sprint style race so easy enough nav bar the 6-8 route choice legs.
2nd M40 (to Ray W).
Results suggest I retained open club champs trophy.
http://www.rstrain.ndtilda.co.uk/results_17/esoac/
Splits: http://obasen.orientering.se/winsplits/online/en/d...
Enjoyed my pub lunch with the 'family' at Ratho Inn afterwards.
Saturday Nov 18, 2017 #
Note
(rest day)
First rest day by choice in a very long time - usually forced by work etc.
Friday Nov 17, 2017 #
4 PM
Other 1:05:00
shoes: Vibram Spyridon MR (40)
Cross 10
Movement Drills + stretches (hips / quads) + SL box squats
Row 10
Twists, Bikes, Roll-ups, Side Planks (with pulsing Leg lifts)
Treadmill 10
Roller, Glutes, Quads stretching
Movement Drills + stretches (hips / quads) + SL box squats
Row 10
Twists, Bikes, Roll-ups, Side Planks (with pulsing Leg lifts)
Treadmill 10
Roller, Glutes, Quads stretching
Thursday Nov 16, 2017 #
5 PM
Run 38:23 6.91 km (5:33 / km) +140m 5:03 / km
ahr:158 max:179 shoes: Brooks Pure Grit 5 (Black + Re
Feeling too DOMS-ey for planned appearance at TT.
Easy plod instead. St Leonards, Parliament, Queens Drive (east)
Easy plod instead. St Leonards, Parliament, Queens Drive (east)
Wednesday Nov 15, 2017 #
1 PM
Strength / Core 1:05:00
shoes: Vibram Spyridon MR (40)
5 mins spin
Plyometric / box jumping stuff
BB Squats (pyramid 20x40kg to 10x90kg and back)
100's, Curl-ups, Fondas.
Dumbell push-ups/ alt sa rows (12kg)
5 mins stretch
Plyometric / box jumping stuff
BB Squats (pyramid 20x40kg to 10x90kg and back)
100's, Curl-ups, Fondas.
Dumbell push-ups/ alt sa rows (12kg)
5 mins stretch
Tuesday Nov 14, 2017 #
6 PM
Run 48:39 9.1 km (5:21 / km) +185m 4:51 / km
ahr:139 max:182 shoes: Inov-8 MudClaw 300 (Yellow)
Beecraigs Headtorch run - followed the 'green' loop once I encountered it.
Hit a decent pace in places without it feeling like too much effort.
Forgot to stopwatch at the end, so recorded the first bit of the drive after, oops!
Hit a decent pace in places without it feeling like too much effort.
Forgot to stopwatch at the end, so recorded the first bit of the drive after, oops!
Monday Nov 13, 2017 #
Strength / Core 1:05:00
shoes: Vibram Spyridon MR (40)
10 mins cross w/u
Quad Extensions (mostly double up / single down) to 50kgx10
Hip Thrusts (40kg) 10,15,15
Barbell Medley (between hip thrust sets): Dead lifts, Clean and Jerk, Wide Row, Narrow U/H row
SB Hamstrings
SB Core
10 mins Stretches and Foam Roller
Quad Extensions (mostly double up / single down) to 50kgx10
Hip Thrusts (40kg) 10,15,15
Barbell Medley (between hip thrust sets): Dead lifts, Clean and Jerk, Wide Row, Narrow U/H row
SB Hamstrings
SB Core
10 mins Stretches and Foam Roller