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Training Log: Quirkey

In the last 7 days:

activity # timemileskm+m
  Run2 1:32:41 9.36 15.07 581
  Strength / Core2 1:25:00
  Bike2 38:18 2.03 3.27 40
  Other1 20:00
  Flexibility1 15:00
  Total5 4:10:59 11.39 18.34 621
averages - sleep:8
«
1:09
0:00
SaSuMoTuWeThFr

Tuesday Apr 25 #

4 PM

Other 20:00 [3]
shoes: Vibram Spyridon MR (40)

10 mins bike
10 mins row

Strength / Core 25:00 [3]
shoes: Vibram Spyridon MR (40)

@Commy Pool Gym
Various.
SL quad extensions - building up to 10x30kg
Abs stuff

Flexibility 15:00 [1]

@home after gym
Spiky ball work into tighter hip / glute areas
Quads + Glutes emphasis otherwise

Monday Apr 24 #

8 AM

Bike 13:18 intensity: (9 @1) + (2:02 @2) + (10:22 @3) + (45 @4) 3.27 km (4:04 / km) +40m 3:50 / km
ahr:124 max:139

part-2 of the morning commute. Just to have a better idea of how long it actually takes....
12 PM

Run 48:01 intensity: (10 @1) + (14 @2) + (28:39 @3) + (12:50 @4) + (6:08 @5) 8.5 km (5:39 / km) +178m 5:07 / km
ahr:137 max:176 shoes: Brooks Pure Grit 5 (Black + Re

Road loop from Stirling Uni Campus over the hill toward Dunblane, looping back through high side of Bridge of Allan.

OK on the run, but feeling Saturdays race in my legs the rest of the day - esp in quads!

Sunday Apr 23 #

10 AM

Note
slept:8.0

A bit tired / sore / Phd busy + wife poorly, so skipped out of todays planned O race at Drumlanrig.
2 PM

Strength / Core 1:00:00 intensity: (5:00 @1) + (5:00 @2) + (20:00 @3) + (30:00 @4)
shoes: Vibram Spyridon MR (40)

Commy Pool Gym
Not too heavy on the legs, but enough to help recover from yesterday.
10 mins cross W/U
Mobility drills
SL squats (18'' box)
Squat Box Jumps (24'' box)
10 mins Treadmill
Various core (twists, bikes, 100's, planks, diag superman, side planks, bridges etc)
Stretching and rolling - esp hips and quads

Saturday Apr 22 #

1 PM

Run 34:40 intensity: (29 @1) + (4:08 @2) + (11:28 @3) + (18:35 @4) 6.57 km (5:17 / km) +404m 4:02 / km
ahr:132 max:154

Bike 25:00 [3]

To / From Bog Trot race

Run 10:00 [3]
shoes: Inov-8 MudClaw 300 (Yellow)

W/U

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