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Training Log Archive: Quirkey

In the 7 days ending Nov 26:

activity # timemileskm+m
  Strength / Core2 2:00:00
  Orienteering1 1:49:06 10.19(10:43) 16.4(6:39) 400
  Run1 58:13 4.62(12:36) 7.44(7:50) 143
  Bike1 30:00
  Total5 5:17:19 14.81 23.83 543
  [1-5]5 5:17:18
averages - sleep:6

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MoTuWeThFrSaSu

Sunday Nov 26 #

4 PM

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

@ commy pool
10 mins cross
Plyo box jumping etc
BB Lunge 20x20kg
BB Squats 20x20,60,80,80,60kg
BB Lunge 10x40kg
Curls ups, 100's, Twists, 'Climber' push ups (with Bosu), Side Planks with Leg lifts.
5 mins Rollering and Stretching

Saturday Nov 25 #

Note
(rest day)

Plan for the day didn't go to plan.
Excerise lost out (apart from box moving faff)

Friday Nov 24 #

10 AM

Bike 30:00 [3]

To/from Osteopath

Thursday Nov 23 #

7 PM

Orienteering long 1:49:06 intensity: (1:01 @1) + (4:39 @2) + (18:43 @3) + (1:16:42 @4) + (8:01 @5) 16.4 km (6:39 / km) +400m 5:56 / km
ahr:142 max:199 shoes: Inov8 Mud Claw 300 (Red)

Long Run to + from + incorporating EUOC's FWTN #4 @ Braids Golf Course
Fairly cold night, but thankfully no rain. Not much speed in the legs after the last two days' sessions (very aware of glutes and hamstrings). Lots of areas of vegetation were dubiously out of date. However some stunning views over the city lights from time to time.
Zapped by the time I got home. Ambitions for a high volume of late night writing were promptly revised downwards! (Still didn't get to bed until 2am trying to get a draft ready to send to PhD supervisor)

Wednesday Nov 22 #

4 PM

Strength / Core 1:00:00 intensity: (10:00 @1) + (15:00 @3) + (25:00 @4) + (10:00 @5)

@Commy Gym
Cross W/U 5mins
KB Swings (22kg) / Goblet Lift / TRX wide row / Band Assisted Chin Ups
SL squats with inside transverse band / Push Ups
SL Box step-downs
Twists / Bikes / Roll-ups (4kg Ball)

5 mins Foam Roller (Quads / Glutes)
5 mins Stretches

Tuesday Nov 21 #

7 PM

Run 58:13 intensity: (1 @0) + (7:13 @1) + (23:20 @2) + (9:28 @3) + (18:00 @4) + (11 @5) 7.44 km (7:50 / km) +143m 7:08 / km
ahr:117 max:160 shoes: Brooks Pure Grit 5 (Black + Re

Meadows intervals
Ranging between 3.32 to 3.39 on the c.1km loop
Stitch on the final two - a clear indicator that this is the kind of training I need more of!

Monday Nov 20 #

Note
slept:6.0 (rest day)

Forced rest due to v long work day:
5am start. Trains. Planes. Automobiles. etc. 11.30pm home.

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