Training Log Archive: QuirkeyIn the 7 days ending Sep 30, 2013:
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Monday Sep 30, 2013 #
8 PM
Strength / Core 50:00
shoes: Inov8 Bare-X Lite (Lime)
Balance City Gym
Usual kettles / TRX / Step / Skipping routine
Abs stuff +Swiss ball
Usual kettles / TRX / Step / Skipping routine
Abs stuff +Swiss ball
Flexibility 10:00 [1]
Prone hamstring stretch / GLutes (x2) / Quads / Hip Flexors / Calfs
Foam roller on quads / hip flexors
Foam roller on quads / hip flexors
Sunday Sep 29, 2013 #
5 PM
Run 1:00:00
shoes: Vibram 'Bikila'
20 mins steady to Braye Park, (Warratah West)
4x Hill : 1:45-1:50 effort + 3:10 - 3:15 recovery: Efforts following grass verge from Edith St + High St juction to trig point at upper carpark. Recovery CW via old access road to north.
20 mins (easier) home. Shoes off from about 8 mins from home.
Running out of steam after the 45 min mark, so feeling tired then and after.
Knee seemed to cope ok
4x Hill : 1:45-1:50 effort + 3:10 - 3:15 recovery: Efforts following grass verge from Edith St + High St juction to trig point at upper carpark. Recovery CW via old access road to north.
20 mins (easier) home. Shoes off from about 8 mins from home.
Running out of steam after the 45 min mark, so feeling tired then and after.
Knee seemed to cope ok
6 PM
Flexibility 10:00 [1]
foam roller + stick
Calfs feeling a bit tight
Calfs feeling a bit tight
Saturday Sep 28, 2013 #
Note
(rest day)
Birthday shenanigans in the big smoke.
Themed by epicueanism of hispanic cuisine, and a tour of various sport emporia. Topped off with some contemporary theatre.
Themed by epicueanism of hispanic cuisine, and a tour of various sport emporia. Topped off with some contemporary theatre.
Friday Sep 27, 2013 #
7 AM
Run 25:00 [3]
shoes: Vibram 'Bikila'
throsby creek to city gym, with backpack (as usual).
R knee not feeling 100% .... conscious and sustained effort to get glute med firing seemed to help.
R calf still a bit ropey too.
R knee not feeling 100% .... conscious and sustained effort to get glute med firing seemed to help.
R calf still a bit ropey too.
Strength / Core (Pilates Reformer) 45:00
Rebecca taking this class ... (not sure if person filling in for Jess is gone or not?)
C. 1/3 of exercises were classic Pilates exercises. Seemed to catch out a few of the older regulars.
C. 1/3 of exercises were classic Pilates exercises. Seemed to catch out a few of the older regulars.
Strength / Core 10:00
Fondas (mostly) in gym after class
Flexibility 20:00 [1]
foam roller
deep quad + hip flexor stretches
prolonged calf stretches (2 diff stretches x 2 mins each leg)
Knee and ankle both feeling a little better after this
deep quad + hip flexor stretches
prolonged calf stretches (2 diff stretches x 2 mins each leg)
Knee and ankle both feeling a little better after this
Thursday Sep 26, 2013 #
9 AM
Swim 30:00 0.8 km (37:30 / km)
W/U 200 back / breast
Main: 5x100 FC with flippers off 3mins (taking 2:15 - 2:20 per effort)
W/D 100 back /breast
Just starting to get into an smooth stroke on the last run of the main set
Not quite as tiring as the last day
Main: 5x100 FC with flippers off 3mins (taking 2:15 - 2:20 per effort)
W/D 100 back /breast
Just starting to get into an smooth stroke on the last run of the main set
Not quite as tiring as the last day
Bike 25:00 [3]
Collected my prize for winning the 'staff' category of campus scamper the other week, then biked home. Feeling the Glutes working.
Getting HOT!!!
Getting HOT!!!
Wednesday Sep 25, 2013 #
8 PM
Run 45:00
shoes: Vibram 'Bikila'
From home along maitland road, hunter street, civic station bridge, honeysuckle, throsby ck, elizabeth st, kings rd.
9 PM
Flexibility 30:00 [1]
foam roller, spiky ball, stick (calfs and achilles feeling the weekend still)
Deep stretching into hip flexors and quads
Also calfs, hamstrings, glutes (glutes also a bit sore, but not sure if just from W/E or last nights class too)
Deep stretching into hip flexors and quads
Also calfs, hamstrings, glutes (glutes also a bit sore, but not sure if just from W/E or last nights class too)
Tuesday Sep 24, 2013 #
7 PM
Run 15:00 [3]
shoes: Vibram 'Bikila'
to Mayfield Gym along Industrial Drive.
ok apart from one stretch where lack of light meant uncertainty in foot placement
ok apart from one stretch where lack of light meant uncertainty in foot placement
Flexibility (Power Yoga) 1:00:00
Rebecca's last class in Mayfield.
A month of limbo ahead then hopefully lots more Yoga + Pilates once the new studio kicks off in City.
A month of limbo ahead then hopefully lots more Yoga + Pilates once the new studio kicks off in City.