Register | username: pw: 
Attackpoint - performance and training tools for orienteering athletes

Training Log: Quirkey

In the last 7 days:

activity # timemileskm+m
  Flexibility3 1:20:00
  Bike3 1:15:00
  Run1 1:05:00 6.85(9:29) 11.03(5:54) 190
  Strength / Core1 55:00
  Total6 4:35:00 6.85 11.03 190
  [1-5]6 4:30:00
«
1:30
0:00
WeThFrSaSuMoTu

Saturday Jan 21 #

11 AM

Flexibility 1:00:00 intensity: (5:00 @0) + (20:00 @1) + (25:00 @2) + (5:00 @3) + (5:00 @4)

Body Balance Class.
Neck, upper back and shoulder issues flaring up in the last few weeks, so something like it needed more regularly again.
Still, surprised to be stronger and more flexible than the whole class despite a full year off Yoga.

Friday Jan 20 #

1 PM

Bike 25:00 [3]

to / from Dentist
2 PM

Strength / Core 55:00 intensity: (5:00 @3) + (20:00 @4) + (30:00 @5)
shoes: Vibram Spyridon MR (40)

Gym Sech at commy pool
(Preceding bike was W/U)
SL squat machine - Managed to get up to 20 reps @ 40kg when range was slightly reduced.
TRX Row + Press combo
3x20 rounds of KB Combo: SA Swings (16kg), Lunge + OH Press (12kg), Goblet lift (16kg)
Curl ups, Superman Plank, Cobras, Swimmers.

Flexibility 10:00 [1]

Mostly yoga type stuff, incl trying to get into shoulders and upper back etc

Thursday Jan 19 #

8 AM

Bike 25:00 [3]

first morning back biking to work - haven't done any since c 22 Dec
Should be the norm for Mondays, Tuesdays, and Thursdays going forward.
That said, a lot of days away for work in coming months too.
6 PM

Bike 25:00 [3]

Biking home (either side of train)

Wednesday Jan 18 #

2 PM

Run 1:05:00 intensity: (45:00 @3) + (15:00 @4) + (5:00 @5) 11.03 km (5:54 / km) +190m 5:26 / km
ahr:66 max:101 shoes: Inov-8 MudClaw 300 (Yellow)

Blackford, Hermitage, Liberton Tower Lane, Inch Park

Took it fairly easy / steady where I could, but route did include a few inclines!
Knee coped better than usual (of late) with an early stumble.
Felt fairly good, only starting to get weary in the final 10 mins.

HRM strap signals misbehaving after being through the wash.

Flexibility 10:00 [1]

Hips a bit tight

« Earlier

Next Up

Reports

Search Log

 


free counters


Recent Weeks:

Week
Ending
Training hours by intensity
0123456789
10
Jan 22
Jan 15
Jan 8
Jan 1
Dec 25, 2016

Week
Ending
Training hours by activity
0123456789
10
Jan 22
Jan 15
Jan 8
Jan 1
Dec 25, 2016

Week
Ending
Training kilometers by activity
0102030405060708090
100
Jan 22
Jan 15
Jan 8
Jan 1
Dec 25, 2016

all weeks | months | years | as calendar