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Training Log Archive: Quirkey

In the 7 days ending Feb 18:

activity # timemileskm+m
  Run3 1:50:33 12.32(8:59) 19.82(5:35) 463
  Strength / Core2 1:40:00
  Total5 3:30:33 12.32 19.82 463

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MoTuWeThFrSaSu

Sunday Feb 18 #

4 PM

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

Cross trainer
3 rounds: TRX rows / Press ups / SL Extending Deadlift
Box Jumps + plyometrics
Curl ups / Russian twists / Trans crunches / Fondas
Stretches

Saturday Feb 17 #

4 PM

Run 35:00 [3] 6.3 km (5:33 / km)
shoes: Brooks Pure Grit 5 (Black + Re

lap of the seat

Thursday Feb 15 #

1 PM

Run 40:27 intensity: (1 @1) + (16 @2) + (6 @3) + (7:41 @4) + (32:23 @5) 7.88 km (5:08 / km) +249m 4:26 / km
ahr:164 max:183

Wednesday Feb 14 #

Strength / Core 40:00 intensity: (5:00 @2) + (15:00 @3) + (20:00 @4)
shoes: Inov8 Bare-X Lite (Lime)

@Stir uni gym
Run to w/u
SL Box Squats
Dips
Forward step-offs (R still very weak / unstable)
100's / Twists / Side Planks
Run from W/D

Tuesday Feb 13 #

1 PM

Run 35:06 intensity: (30 @3) + (5:00 @4) + (29:36 @5) 5.64 km (6:13 / km) +214m 5:14 / km
ahr:167 max:190

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